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12 WEEK
HOME WORKOUT PLAN
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INTRODUCTION PAGE 3
TRAINING AT HOME PAGE 4
HOME EQUIPMENT PAGE 5-6
RESISTANCE TRAINING PAGE 7
WARMING UP + STRETCHING PAGE 8
TECHNIQUE, TEMPO + BREATHING PAGE 9
MYTHS BUSTED PAGE 10-11
TRACKING PROGRESS PAGE 12
TRACKING PROGRESS SHEETS PAGE 13-16
12 WEEK PROGRAM PAGE 17-18
WHOLE BODY WORKOUTS PAGE 19-66
EXERCISE INDEX PAGE 67-77

Note: This e book is for the general fitness interest only. The information contained
herein should not be taken as medical advice. The information is not intended to
diagnose, treat, cure or prevent any health problem. The information is not intended to
replace the advice of a physician or health professional. Please consult your physician or
a health professional before beginning any diet or exercise program.

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Can’t stand competing for the dumbbells with the New Year newbies? Does the
mere concept of a costly gym membership make your eyes water, or do you
simply begrudge wasting your precious time travelling to and from the gym?

Don’t let these excuses hold you back from achieving your dream body!
Fit Affinity’s Home Workout Guide fits in with your hectic lifestyle, can be
performed in the comfort of your own home, and, most importantly, you won’t
have to step foot in the gym! If you have attempted to exercise at home in the
past, but hit a brick wall, then this program is for you.

E
xpertly designed and easy Whether you’re a beginner
to follow, this 12-week plan embarking on your journey
comprises full body workouts to fitness perfection, or a
that tackle the entire physique. seasoned fitness freak looking
Using a combination of multi-joint for some fresh moves, an
compound exercises that target extensive exercise index
several muscle groups at once, is included to ensure you
alongside muscle specific isolation carry out the specified
movements, you will trigger your movements effectively
body’s maximum fat burning and constructively.
capacity whilst building strength,
stamina and flexibility to sculpt and The first and most critical step
tone your body to perfection! for results, whether at home,
in the garden, or even your
As you advance through the local park, is an approved,
program, the workouts will goal-based program, so grab
intensify in order to challenge you some dumbbells, throw on
as you step up your fitness and something comfortable and
endurance levels. To complement let’s get started!
your strength training, the program
al-so incorporates Low Intensity
Steady State cardio (LISS) to ensure
maximum fat burning results and to
enhance cardiovascular fitness.

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TRAINING
AT HOME
M
aking the choice to train at home means
you can really reap the benefits. The
sheer versatility of squeezing a workout
in when suits you will make all the difference
to your success. No longer will you have to
avoid the gym at the busiest times, or rush
your workout to pick the kids up from school.
Perhaps you find it a real struggle to force
yourself out of the house once you’re home
from work, or you might just simply prefer to
blare your music and do your own thing! If any
of this rings true, the Fit Affinity home workout
program is for you.
Probably the most common misconception
alleged by regular gym goers is that progress
can only be made in the gym. If you have a
set program, a goal in mind and the right
motivation to succeed, there is no reason why
you won’t see results.
Many find the atmosphere of the gym
imposing and intimidating. In the past, it may
be that you have dashed to the gym, fancy
program in hand, but failed to pluck up the
courage to attempt un-familiar machines,
equipment or movements.
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Fit Affinity’s home workout program allows
you to experiment in your own space with
no worry of feeling judged or observed, and
with the fear of being judged or observed,
and with the knowledge that you are doing
something beneficial!
Lastly, and most importantly, we want
you to see results. At Fit Affinity, we want
to provide you with an exclusive plan to
enable you to complete an effective, full
body workout at home. Is the treadmill
all too familiar? Too often, people fail to
reap the benefits from their hard work
because they train the same thing over
and over. Through strength training and
fat burning cardio, this 12-week plan is
specifically devised to tackle your entire
body. The program also becomes more
demanding as you progress to ensure you
are continuously challenging your body in
order to secure optimum results.
But, we must stress that no one is going
to hand you your dream body. In order to
get 100% re-sults, you need to put in 100%
effort. Like most things in life, success can
only be earned.
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 WE’VE
PROVIDED A

home LIST OF HOME

EQUIPMENT

equipment
BELOW

BEFORE YOU GET STARTED, DUMBBELLS

YOU WILL NEED A FEW THINGS.
AT FIT AFFINITY, WE APPRECIATE Two of equal size that are of a
THAT NO GYM MEMBERSHIP comfortable weight for you.
MEANS LESS ACCESS TO FANCY You could substitute dumbbells
EQUIPMENT, SO WE’VE KEPT
for two equal sized,
WHAT YOU NEED TO A MINIMUM.
equal weighted
WE’VE PROVIDED A LIST OF
EQUIPMENT BELOW, WITH SOME handheld objects.
ALTERNATIVE SUGGESTIONS IF Again, not too
YOU CAN’T GET HOLD OF THE heavy for you!
REAL THING!

MEDICINE BALL
The medicine ball is a weighted ball used for resistance training to increase muscle strength, power,
metabolic rate and all over toning. You will only need one of these. Make sure that it is an appropriate
weight for you. Alternatively, you could use a dumbbell or a heavy object that is easy to handle.

EXERCISE BALL / SWISS BALL

Swiss ball training falls under the category of functional stability
training. The whole notion of the Swiss ball is to create an
unstable environment for the body to perform exercise on.
This instability provides an increased
challenge, and more demand is placed on the body,
which forces it to engage smaller stabilizing muscles
in order to achieve stability.

Exercise using a Swiss ball will optimize core strength

and abdominal strength, and injects some fresh
variation into your repertoire.

Unfortunately, there is no real substitute for a Swiss ball,

but they are easy to find, inexpensive and a great
investment for your home gym!

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 CONTINUED..

BENCH
SKIPPING ROPE Any flat, steady and solid
surface, such as a chair, stable
Skipping is one of the easiest and cheapest ways box or a park bench!
of getting your heart rate up. In fact, jumping rope
for 10 minutes is the equivalent of running an eight
minute mile! Skipping engages your ab-dominals,
legs, shoulders and arms, and is better for your STOPWATCH
joints than running.
Any device that you can use to
As above, there isn’t really a replacement for the time yourself without fuss.
trusty skipping rope. If you are really struggling to A sports stopwatch is not crucial
find one, a regular rope would be adequate, or if as most mobile phones have
you’re short on space, you could replace skips with this facility; even a regular wall
star jumps. clock would suffice.

USEFUL EXTRAS
If you are planning to conduct this workout on hard flooring, a yoga mat would be ideal to
support your back and makes things more comfortable. If you haven’t got a yoga mat, a thick
towel, rug or blanket would be sufficient, but be careful that it is not slippery or unsafe.

If you find music a good motivator, headphones are a more considerate option if there are
others in the house. If you are able to do so, blast the music from the speaker! And finally,
make sure you have a bottle of water nearby to stay hydrated throughout.

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 RESISTANCE TRAINING IS A
KEY PART OF ANY FITNESS
PROGRAM, AND HAS A
VARIETY OF BENEFITS OTHER
The benefits of
THAN JUST MAKING YOU
LOOK BETTER. HERE ARE SOME Resistance Training
OF THE MANY BENEFITS OF
TRAINING WITH WEIGHTS:

›› Helps with everyday tasks.

Stronger muscles will assist with
›› The feel good factor.
Exercise not only boosts your
the most basic of activities, from physical heath but your mental
carrying heavy bags to bending health as well.
down to lift things.

›› Helps manage chronic health

conditions, such as obesity, heart
›› Lower body weight training
affects your entire body and helps
disease and nagging back pains. posture and structural imbalances.

›› Helps develop stronger bones

and joints by increasing bone
density and reducing the risk of
diseases, such as osteoporosis.
Your feet and calves have the task
of supporting the entire upper
body. Lower body imbalances can
negatively affect the whole body.
For example, a weaker interior

›› Increases calorie burn and heart

rate. This is a great post-workout
portion of the calf can cause the
knees to bend inward or internally
rotate, and alter your stance and
advantage. walking pattern. Exercise can

›› Increases the bodies BMR (base

metabolic rate). This causes the
remove these weaknesses and
improve alignment of the spine.

››
body to burn more calories when
not in the gym, greatly facilitating Training also helps prevent
weight loss. injuries in daily activities and

›› Lowers blood pressure - one

workout can lower blood pressure
sport. The reason for most injuries
is due to weak stabilizer muscles.
Training helps strengthen joints,
for up to 15 hours! ligaments and connective tissue.

›› Boosts alertness, attention and

focus. This is because strength
It also improves the bodies’ range
of motion, which means you can
jump higher and run faster.
training increases the flow of blood
and oxygen to the brain.

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Warming up,
stretching & cooling down
Warming up before training raises
your body temperature, creates
blood flow to your muscles and
lubricates your joints. Warming up
helps prevent injury and assists you
in performing better. An effective
way to warm up is to do some light
exercises, such as:
RUNNING ON THE SPOT
SHUTTLE RUNS
BURPEES
SKIPPING
SQUATS
Stretching increases the range of motion
in joints. The best time to stretch is after
the initial warm up. It is important that
the stretch isn’t too rigorous as that
can hinder strength and performance.
Stretch for no more than 25 seconds
per muscle group. Another good time to
stretch is between sets.
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A cold muscle should never
be stretched - always warm
up before performing any kind
of stretch-ing. Warming up the
muscle fibers and increasing
blood flow will allow the
muscles to be more elastic and
responsive to stretching, which
will help prevent strains and
pulls. Warming up is es-sential in
avoiding the stiffness and cramps
that can come with
resistance training.
The cool down is another important
part of each workout. It aids in
the prevention of excessive
blood accumulation, which can
reduce cardiac output, causing
lightheadedness and slower
recov-ery. An effective cool down
is to complete five to 10 minutes of
low intensity cardio similar to the
warm up.
Cooling down will help reduce
soreness and speed up recovery by
sending nutrients to the stressed
muscle areas.
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Oxygen is required to
complete any lifting
TECHNIQUE,
movement so don’t hold your
breath during an exercise. TEMPO & BREATHING

›› Technique
Before performing any exercise, you must learn how to do it correctly.
This will prevent injuries and put the greatest amount of tension on the target
muscle. Swinging and throwing weights around in the wrong manner can wreak
havoc on your joints and muscles, so a correct technique is essential for muscular
gains and physical health.

Having a poor technique is common amongst beginners, so taking the time to

learn the correct form will pay off in the long run. All exercises featured within
the 12-week program can be found in the exercise index.
As well as correct posture and joint angles, controlling the weight and body
throughout the whole motion is critical. Using too much momentum will bring
about bad technique.

›› Tempo
When completing an exercise, there are two phases. The concentric (positive)
phase is when you are pushing or pulling the weight or your body away from
the starting position. The eccentric (negative) phase is when you are lowering or
returning the weight or yourself back to the starting position.

The speed at which you execute these phases make up the overall tempo of a
rep. To achieve the correct tempo, the eccentric phase should be slower than the
concentric phase. By going slower on the eccentric phase, you are able to better
control your technique and increase muscle tension. The concentric portion can
be done explosively or at a controlled pace.

›› Breathing
Oxygen is required to complete any lifting movement, so don’t hold your breath
during an exer-cise. Take a deep breath during the returning portion (eccentric
phase) of the rep, and exhale on the lifting portion (concentric). Holding your
breath when weight training can lead to dizziness, light-headedness and even
fainting.

›› Mind Muscle Connection

The mind muscle connection is important in resistance training. It will allow you
to feel the muscle that is being worked. During an exercise, it helps to focus on
and feel the target muscle, even at-tempting to flex and squeeze it at the end
of the movement will help create maximal tension. If your technique, tempo
and breathing aren’t correct, it will be difficult to establish the mind mus-cle
connection. Doing slower reps is the best way to create the connection.

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 AN EDUCATION:
MYTHS BUSTED!

1. Certain exercises and

repetitions can tone the body.
When people say they want to tone up,
it usually means they want to lose fat and see some
mus-cle definition. But, the truth is muscles cannot
be toned; they either grow in size or shrink. There
is no secret formula. If you want to get some muscle
definition, you must incorporate strength training
and fat burning cardio into your workout. As your
muscles grow in size, your body shape will become
more defined.

2. Women tone muscle, men build muscle.

As above, it is absolutely not true that muscle can be toned – this is a fact for both men and women.
When we overload our bodies with resistance training, muscle fibers are stimulated, and, with the
help of a correct diet and sufficient rest, muscles begin to grow. All bodies release testos-terone
during resistance training, but male bodies have a lot more testosterone, which is is why men tend
to experience faster, more extreme results. It is true that the male body is physiologically better
equipped for muscle growth, but male and female bodies will respond in the same way to exercise,
or lack of, by gaining or losing muscle size.

‘Toning’ and ‘building’ are just different words to the same end – hypertrophy or muscle growth. Women
generally prefer to use the word tone because they’re afraid of getting big or bulky. Most of the time,
what they mean is that they want to see their muscles. So, most women want to be leaner with more
muscle mass. In reality, most men want the same thing. The typical rep range for muscle growth is eight
to 12 reps with limited rest time. The point is to exert your body and continuously add more weight
during those sets. The longer your muscles are under tension, the better they’ll respond to training.

3. If you want to lose fat, don’t eat fat.

First and foremost, fat is not the enemy. Although it tends to be the case that fat laden foods
are high in calories, it is a common misconception that you should cut fat from your diet
altogether. In fact, eating the right amount of the right type of fat can facilitate fat loss and
muscle growth. Fat is an essential macronutrient and should be consumed in moderation
as part of a healthy diet. Fats are necessary to maintain healthy hormone levels and helps
with the absorption of certain vitamins. Fat also helps regulate your appetite and creates an
ideal environment for muscle growth. So, what should you do? Eat fat, but be aware of what
fat you are eating. Go for monounsaturated and polyunsaturated fats, which can be found
in most nuts, fish and liquid oils, and avoid bad fats – saturated and trans-fats, which can be
found in a lot of prepared meals and fried foods. It is important to realize that all fats have
the same amount of calories per gram, but some are better for you than others. So, go for the
good fats and it will aid your progress.

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 4. Women shouldn’t work their upper bodies more
than once a week or they will look like a man.
What? Once per week? Well, for bone health you should definitely train your upper
body. Without it you’ll be fragile. It will also look weird to have a buff lower-body
(which in general, women already have) and sport a tiny upper body. Ever heard
about the hunt for symmetry?

There isn’t something special in the water fountain at the gym – you can get
results at home.

5. You can only have an effective workout in the gym

There are more gyms around now than ever before, yet people are still over-weight and
out of shape. Newsflash – there is no miracle gym kit or special chemicals in the water
fountains. The gym is not the solution to your problem! If you want to lose weight, or
look better, you need to get moving. Not only can you achieve a complete and effective
workout at home, the gym actually provides MORE excuses to hamper your progress.
How often do you tell yourself that you don’t have the time to get to the gym, that it will
be too crowded or worry that you will embarrass yourself by trying something new?

The only thing that will hinder your progress is a lack of direction. Pulling on your gym
gear and performing a couple of star jumps in the garden is not go-ing to achieve
anything. With little or no guidance, not only do you risk injury, but you will find it difficult
to monitor your progress effectively, you will lose sight of your goals and quickly lose
motivation. With a comprehensive pro-gram to follow, there is no need to waste money or
precious time at the gym. Success depends on the guidance you have and the motivation
you muster!

With a
comprehensive
program to follow,
there is no need
to waste money or
precious time
at the gym.

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 the importance
of tracking progress

There are no two ways about it, seeing results is motivating. But how should you track
progress? The way progression is monitored depends on your fitness goals. There are
various ways to track your progress.

Here are some examples:

Scales: Although these are important when your goal is to reach a certain weight, scales
aren’t necessarily the best way to track your goals. The scales cannot tell if the weight
you have gained or lost is fat or muscle. As consistency is key, each time you weight
yourself you should ensure conditions are constant. I would suggest weighing yourself in
the morning, naked after using the toilet. This will guarantee the most accurate reading.

Body fat testing: This can be done in a number of ways. Body fat calipers are a tool used
to measure skin fold thickness in selected areas of the body, usually the lower abdomen,
bicep, tricep, chest and scapula. This is one of the most common and easiest ways to
measure body fat, however, accuracy can depend on the skill of the tester.

Photographs are a great way to track progress: Take them every one to two weeks
in the same location with the same lighting. I suggest taking the photos on an empty
stomach in the morning. Take front, rear and side relaxed photos. Feel free to send the
photos in to Fit Affinity to show off your transformation!

Tape measure: Similar to photographs, measurements should be taken every one to two
weeks to see how your body is changing, and where you are losing or gaining fat/muscle.
Try being as consistent as possible with how you measure yourself. Take measurements
from the upper arms, waist, neck, thighs and calves. Be sure to write down your
measurements so you can look back in the future.

Undoubtedly one of the best ways to measure progress is the old-fashioned mirror.

In an attempt to make things as easy as possible for you, we’ve provided you with tracking
progress sheets. Tracking your workout is vital. Make a note of the weight you used and the
effort re-quired. Rate the difficulty of the workout from one to 10, with one being a breeze and
10 being seriously intense.

It is also useful to jot down how much of the workout you managed in the allotted time.
Finally, make notes of how you felt in the extra notes section. Do you feel you could do more
next time? Did you feel tired or weak?

The tracking progress sheets are an excellent way to look back and assess your strength at a
particular point in your training. It is also a great method of ensuring you push yourself
in your next workout.

SO, PRINT OFF AND YOU’RE READY TO GO!

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 tracking progress sheets
Whole Body 1 Whole Body 2 Whole Body 3 Whole Body 4

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
1
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 1 Whole Body 2 Whole Body 3 Whole Body 4

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
2
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 5 Whole Body 6 Whole Body 7 Whole Body 8

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
3
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 5 Whole Body 6 Whole Body 7 Whole Body 8

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
4
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 9 Whole Body 10 Whole Body 11 Whole Body 12

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
5
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

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 tracking progress sheets
Whole Body 9 Whole Body 10 Whole Body 11 Whole Body 12

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
6
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 13 Whole Body 14 Whole Body 15 Whole Body 16

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
7
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 13 Whole Body 14 Whole Body 15 Whole Body 16

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
8
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 17 Whole Body 18 Whole Body 19 Whole Body 20

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
9
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 17 Whole Body 18 Whole Body 19 Whole Body 20

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
10
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

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 tracking progress sheets
Whole Body 21 Whole Body 22 Whole Body 23 Whole Body 24

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
6
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

Whole Body 21 Whole Body 22 Whole Body 23 Whole Body 24

Difficulty Level- Difficulty Level- Difficulty Level- Difficulty Level-

Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
7
Additional Notes- Additional Notes- Additional Notes- Additional Notes-

NOTES

SO, PRINT OFF AND YOU’RE READY TO GO!

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NOTES

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 12-WEEK PROGRAM
The 12-week program will include Low Intensity Steady state Cardio (LISS).
LISS is a style of cardiovascular activity that requires you to exercise at 60-70% of
your maximum heart rate. Good forms of LISS cardio include:

INCLINE WALKING
JOGGING
BIKE RIDING
ELLIPTICAL

In the 12-week program you will be given a certain number of calories to burn in
each of your LISS sessions. How you burn them is up to you! You may fit in the LISS
session any time of the day.

DEFINITIONS DO THE BEST

REP: One repetition YOU CAN & GET
SET: The total repetitions of one exercise make up one set THERE NEXT
CARDIO: Cardiovascular
TIME!
WEIGHTS SUGGESTED
The 12-week program suggests weights for certain exercises.
For those using different metric systems, here is the conversion:

1KG: 2.2POUNDS
2KG: 4.4POUNDS
3KG: 6.6POUNDS
4KG: 8.8POUNDS Some workouts
5KG: 11POUNDS will have you repeating both
6KG: 13.2POUNDS circuits not twice, but three times.
If you find yourself completing
The format of each workout the given reps too easily, do a
few more and remember to up the
Warm up
Circuit one repeated for 6 minutes weights next time around. If you
Rest for 30-60 seconds cannot reach the allotted reps,
Circuit two repeated for 6 minutes do not worry, do the best you can
Rest for 30-60 seconds
Circuit one repeated for 6 minutes
and get there next time!
Rest for 30-60 seconds
Circuit two repeated for 6 minutes
Cool down

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 12-WEEK PROGRAM
Here is the structure of
the 12-week program

MON TUES WED THURS FRI SAT SUN

LISS-250 LISS-250
Week 1 Whole Body 1
calories
Whole Body 2 Whole Body 3
calories
Whole Body 4 Rest

LISS-250 LISS-250
Week 2 Whole Body 1
calories
Whole Body 2 Whole Body 3
calories
Whole Body 4 Rest

LISS-250 LISS-250
Week 3 Whole Body 5
calories
Whole Body 6 Whole Body 7
calories
Whole Body 8 Rest

LISS-300
LISS-300
Week 4 Whole Body 5
calories
Whole Body 6 Whole Body 7 calories Whole Body 8 Rest

Whole Body LISS-300 Whole Body LISS-300 Whole Body

Week 5 Whole Body 9
10 calories 11 calories 12
Rest

Whole Body LISS-300 Whole Body LISS-300 Whole Body

Week 6 Whole Body 9
10 calories 11 calories 12
Rest

Whole Body Whole Body LISS-350 Whole Body LISS-350 Whole Body
Week 7 13 14 calories 15 calories 16
Rest

Whole Body Whole Body LISS-350 Whole Body LISS-350 Whole Body
Week 8 13 14 calories 15 calories 16
Rest

Whole Body LISS-350 Whole Body Whole Body LISS-350 Whole Body
Week 9 17 calories 18 19 calories
Rest
20

Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 10 17 calories 18 19 calories
Rest
20

Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 11 21 calories 22 23 calories
Rest
24

Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 12 21 calories 22 23 calories
Rest
24

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 12-WEEK
WHOLE BODY 1

Circuit 1 2 X 6 Minutes

1. Squat Jumps: 25 reps 2. dIPS ON BENCH: 20 REPS

3. sTEP-UPS: 24 REPS (12 EACH LEG) 4. mOUNTAIN CLIMBERS: 40 REPS (20 EACH LEG)

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 12-WEEK
WHOLE BODY 1

Circuit 2 2 X 6 Minutes

1. pUSH-UPS: 12 REPS 2. Stationary Lunges: 30 reps (15 each leg)

3. Burpees: 20 reps 4. Dumbbell Side Raises: 18 reps. 1-3kg

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 12-WEEK
WHOLE BODY 2

Circuit 1 2 X 6 Minutes

1. Dumbbell Shoulder Press: 20 reps. 3-6kg 2. Sumo Squats: 20 reps

3. Dumbbell Overhead Extensions: 4. Donkey Kickbacks: 30 reps, (15 each leg)

24 reps, (12 each arm) 2-4kg

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 12-WEEK
WHOLE BODY 2

Circuit 2 2 X 6 Minutes

1. Skipping: 40 Seconds 2. Dumbbell Front Raises: 15 reps. 1-3kg

3. Air Bike: 25 reps 4. Standing Jumps onto bench: 25 reps

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 12-WEEK
WHOLE BODY 3

Circuit 1 2 X 6 Minutes

1. Goblet Squat: 20 reps. 2-6kg 2. Dumbbell Bicep Curls:

24 reps, (12 each arm) 2-4kg

3. Walking Lunges: 24 reps, (12 each leg) 4. Planks: 45 seconds

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 12-WEEK
WHOLE BODY 3

Circuit 2 2 X 6 Minutes

1. Step-Ups: 30 reps, (15 each leg) 2. Leg Raises: 20 reps

3. Dips on bench: 20 reps 4. Jumping Squats: 25 reps

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 12-WEEK
WHOLE BODY 4

Circuit 1 2 X 6 Minutes

1. Squat and Dumbbell press: 20 reps. 2-4kg 2. Skipping: 45 seconds

3. Scissor Kicks: 45 seconds 4.Burpees: 35 reps

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 12-WEEK
WHOLE BODY 4

Circuit 2 2 X 6 Minutes

1. Dumbbell Kick Back: 2. Medicine Ball Squat: 25 reps

24 reps, (12 each arm) 1-3kg

3. Knee-Ups: 24 reps, (12 each leg) 4. Dumbbell overhead Extension:

24 reps, (12 each arm) 1-3kg

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 12-WEEK
WHOLE BODY 5

Circuit 1 2 X 6 Minutes

1. Dips on Bench: 24 reps 2. Donkey Kick-backs:

30 reps, (15 each leg)

3. Dumbbell Bicep Curls: 4. Squat hold on wall: 30 seconds

30 reps, (15 each arm) 2-4kg

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 12-WEEK
WHOLE BODY 5

Circuit 2 2 X 6 Minutes

1. Goblet Squats: 20 reps. 2-6kg 2. Dumbbell Shoulder Press:

20 reps. 2-5kg

3. Stationary Lunges: 4. Mountain Climbers:

30 reps, (15 each leg) 50 reps, (25 each leg)

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 12-WEEK
WHOLE BODY 6

Circuit 1 2 X 6 Minutes

1. Dumbbell Side Raises: 25 reps 2. Planks: 45 seconds

3. Jumping Jacks: 30 reps 4. Dumbbell Overhead Extensions:

30 reps, (15 each arm)

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 12-WEEK
WHOLE BODY 6

Circuit 2 2 X 6 Minutes

1. Push-Ups: 15 reps 2. Sumo Squats: 30 reps

3. Burpees: 30 reps 4. Squat and Dumbbell Press:

20 reps. 2-4kg

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 12-WEEK
WHOLE BODY 7

Circuit 1 2 X 6 Minutes

1. Skipping: 45 seconds 2. Walking Lunges:

36 reps, (18 each leg)

3. Dips on bench: 25 reps 4. Leg Raises: 25 reps

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 12-WEEK
WHOLE BODY 7

Circuit 2 2 X 6 Minutes

1. Knee-ups: 30 reps, (15 each leg) 2. Scissor Kicks: 40 reps

3.Dumbbell Kick-backs
4. Squat hold on wall: 40 seconds
30 reps, (15 each arm) 1-3kg

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 12-WEEK
WHOLE BODY 8

Circuit 1 2 X 6 Minutes

1. Squat and Dumbbell Press: 2. Mountain Climbers:

25 reps. 2-5kg 60 reps, (30 per leg)

3. Dumbbell Side Raises: 25 reps. 1-3kg 4. Donkey Kick-backs:

34 reps, (17 each leg)

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 12-WEEK
WHOLE BODY 8

Circuit 2 2 X 6 Minutes

1. Burpees: 35 reps 2. Push-Ups: 16 reps

3. Crunches with legs on bench: 30 reps 4. Medicine Ball squats: 25 reps

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 12-WEEK
WHOLE BODY 9

Circuit 1 2 X 6 Minutes

1. Sumo Squats: 20 reps 2. Dumbbell Overhead Extensions:

24 reps, (12 reps each arm) 1-3 kg

3. Stationary Lunges: 4. Skipping: 45 seconds

30 reps, (15 each side)

5. Dumbbell Bicep Curl: 30 reps, (15 each arm) 2-4kg

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 12-WEEK
WHOLE BODY 9

Circuit 2 2 X 6 Minutes

1. Push-Ups on Bosu/Swiss ball: 12 reps 2. Burpees: 30 reps

3. Jumping Squats: 20 reps

4. Dumbbell Side Raises: 30 reps. 1-3kg 5. Donkey Kick-Backs: 30 reps, (15 each leg)

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 12-WEEK
WHOLE BODY 10

Circuit 1 2 X 6 Minutes

1. Leg Raises: 30 reps 2. Dumbbell Shoulder Press:

25 reps. 2-6kg

3. Knee-Ups: 40 reps, (20 each side) 4. Air Bike: 34 reps

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 12-WEEK
WHOLE BODY 10

Circuit 2 2 X 6 Minutes

1. Plank: 50 seconds 2. Dips on Bench: 20 reps

3. Medicine Ball Squats: 30 reps 4. Top Taps: 35 reps

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 12-WEEK
WHOLE BODY 11

Circuit 1 2 X 6 Minutes

1. Dips on Bench: 30 reps 2. Squat and Dumbbell Press:

30 reps. 2-6 kg

3. Sit-ups: 15 reps

4. BURPEES INTO PUSH-UPS: 15 REPS

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 12-WEEK
WHOLE BODY 11

Circuit 2 2 X 6 Minutes

1. Scissor Kicks: 40 reps 2. Dumbbell Bicep Curl:

30 reps, (15 each arm) 2-4kg

3. Standing Jumps onto Bench: 20 reps 4. Dumbbell Front Raises: 20 reps. 2-4kg

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 12-WEEK
WHOLE BODY 12

Circuit 1 2 X 6 Minute

1. Weighted Stationary Lunges: 2. Squat Hold on wall: 40 seconds

30 reps, (15 each leg) 2-6kg

3. Step-Ups: 30 reps, (15 each leg) 4. Plank: 55 seconds

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 12-WEEK
WHOLE BODY 12

Circuit 2 2 X 6 Minute

1. Jumping Squats: 30 reps 2. Push-Ups: 15 reps

3. Skipping: 55 seconds 4. Crunches: 25 reps

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 12-WEEK
WHOLE BODY 13

Circuit 1 2 X 6 Minute

1. Commandos: 15 reps 2. Knee-ups: 40 reps, (20 each leg)

3. Dumbbell Shoulder Press: 4. Walking Lunges:

25 reps. 2-5kg 24 reps, (12 each leg)

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 12-WEEK
WHOLE BODY 13

Circuit 2 2 X 6 Minute

1. Top Taps: 30 reps 2. Dumbbell Side Raises: 20 reps. 2-4kg

3. Donkey Kick-Backs: 4. Squat and Dumbbell Press:

40 reps, (20 each leg) 25 reps. 2-5 kg

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 12-WEEK
WHOLE BODY 14

Circuit 1 2 X 6 Minute

1. Dumbbell Overhead Extensions: 2. Goblet Squats: 40 reps. 3-6kg

30 reps, (15 each arm) 2-4kg

3. Burpee and Press-Ups: 25 reps

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 12-WEEK
WHOLE BODY 14

Circuit 2 2 X 6 Minute

1. Squat Hold on Wall: 60 seconds 2. Skipping: 90 seconds

3. Standing Jumps onto Bench: 40 reps

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 12-WEEK
WHOLE BODY 15

Circuit 1 2 X 6 Minutes

1. Dips on Bench: 30 reps 2. Toe Taps: 30 reps

3. Sumo Squats: 30 reps 4. Plank: 60 seconds

5. Dumbbell Shoulder Press: 30 reps. 2-4kg

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 12-WEEK
WHOLE BODY 15

Circuit 2 2 X 6 Minutes

1. Weighted Stationary Lunges: 2. Air Bikes: 30 reps

28 reps, (14 each leg) 3-6kg

3. Push-Ups: 15 reps 4. Scissor Kicks: 40 reps

5. Jumping Squats: 30 reps

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 12-WEEK
WHOLE BODY 16

Circuit 1 2 X 6 Minute

1. Lunges with One leg on Bench: 2. Leg Raises: 35 reps

24 reps, (12 each leg)

3. Dumbbell Overhead Extensions: 4. Skipping: 60 seconds

30 reps, (15 each arm) 3-5kg

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 12-WEEK
WHOLE BODY 16

Circuit 2 2 X 6 Minute

1. Squats and Dumbbell Press: 2. Donkey Kick-Backs

30 reps. 3-5kg 40 reps, (20 each leg)

3. Dumbbell Bicep Curls 4. Swiss Ball in legs Sit-Ups: 20 reps

30 reps, (15 each arm) 2-4kg

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 12-WEEK
WHOLE BODY 17

Circuit 1 2 X 6 Minute

1. Weighted Step-Ups: 2. Commandos: 15 reps

40 reps, (20 each leg) 3-5kg

3. Reverse Crunchs: 30 reps 4. Sumo Squats: 35 reps

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 12-WEEK
WHOLE BODY 17

Circuit 2 2 X 6 Minute

1. Burpees: 40 reps 2. Goblet Squats: 25 reps. 4-6kg

3. Dumbbell Shoulder Press: 4. Stationary Lunges:

20 reps. 3-5kg 40 reps, (20 each leg)

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 12-WEEK
WHOLE BODY 18

Circuit 1 2 X 6 Minute

1. Burpees into push-ups: 40 reps

2. Leg Raises: 25 reps 3. Lunges with One Leg Up:

30 reps, (15 each leg)

4. Lower Back Curl: 25 reps

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 12-WEEK
WHOLE BODY 18

Circuit 2 2 X 6 Minute

1. Squat Hold on Wall: 40 seconds 2. Dumbbell Side Raises: 25 reps. 2-4kg

3. Standing Jumps onto bench: 30 reps 4. Push-Ups: 15 reps

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 12-WEEK
WHOLE BODY 19

Circuit 1 3 X 5 Minutes

1. Squat and Dumbbell Press: 2. Mountain Climbers:

35 reps. 2-5kg 60 reps, (30 each leg)

3. Weighted Walking Lunges

40 reps, (20 each leg) 3-6kg

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 12-WEEK
WHOLE BODY 19

Circuit 2 3 X 5 Minutes

1. Dips on Bench: 25 reps 2. Skipping: 60 seconds

3. Medicine Ball Squats: 35 reps

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 12-WEEK
WHOLE BODY 20

Circuit 1 2 X 6 Minutes

1. Dumbbell Front Raises: 25 reps. 2-4kg 2. Jumping Squats: 30 reps

3. Scissor Kicks: 40 reps 4. Dumbbell Bicep Curls

24 reps, (12 each arm)

5. Plank: 30 seconds

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 12-WEEK
WHOLE BODY 20

Circuit 2 2 X 6 Minutes

1. Knee-ups: 40 reps, (20 each leg) 2. Burpees: 30 reps

3. Donkey Kick-Backs
40 reps, (20 each leg)

4. Dumbbell Kick-Backs: 5. Leg Raises: 25 reps

30 reps, (15 each arm)

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 12-WEEK
WHOLE BODY 21

Circuit 1 2 or 3 X 6 Minutes

1. Heel Touches 2. Medicine Ball Squats: 30 reps

40 reps, (20 each side)

3. Dips on Bench: 25 reps 4. Reverse Crunches: 30 reps

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 12-WEEK
WHOLE BODY 21

Circuit 2 2 or 3 X 6 Minutes

1. Push-Ups: 15 reps 2. Lower Back Curls: 30 reps

3. Sumo Squats: 30 reps 4. Skipping: 60 seconds

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 12-WEEK
WHOLE BODY 22

Circuit 1 2 X 6 Minutes

1. Dumbbell Bicep Curls: 2. Squat Hold on Wall: 45 seconds

30 reps, (15 each arm) 2-4 kg

3. Crunches: 30 reps 4. Dumbbell Overhead Extensions:

30 reps, (15 each arm) 2-4kg

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 12-WEEK
WHOLE BODY 22

Circuit 2 2 X 6 Minutes

1. Crunches with Legs holding swiss ball: 2. Dumbbell Shoulder Press:

25 reps 25 reps. 3-6kg

3. Weighted Stationary Lunges: 4. Air Bike: 30 reps

40 reps, (20 each leg) 3-6kg

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 12-WEEK
WHOLE BODY 23

Circuit 1 3 X 5 Minutes

1. Sumo Squats: 40 reps

2. Commandos: 20 reps 3. Squat and Dumbbell Press: 30 reps. 4-6kg

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 12-WEEK
WHOLE BODY 23

Circuit 2 3 X 5 Minutes

1. Dips On Bench: 25 reps 2. Jumping Squats: 30 reps

3. Standing Jumps onto Bench: 30 reps

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 12-WEEK
WHOLE BODY 24

Circuit 1 3 X 6 Minutes

1. Reverse Crunches: 30 reps 2. Walking lunges:

30 reps, (15 each leg)

3. Skipping: 40 seconds

4. Dumbbell Shoulder Press: 5. Toe Taps: 25 reps

25 reps. 3-6kg

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 12-WEEK
WHOLE BODY 24

Circuit 2 3 X 6 Minutes

1. Heel Touches: 2. Squat Hold On Wall: 45 seconds

40 reps, (20 each side)

3. Burpees: 40 reps 4. Push-Ups: 20 reps

5. Oblique Crunches
40 reps, (20 each side)

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Dumbbell bicep curls
• Stand (torso upright) with a dumbbell in each hand
held at arm’s length. The elbows should be close to
the torso, and the palms of your hands should be
facing your thighs.
• While holding the upper arm stationary, curl the
right weight as you rotate the palms of your hands
until they are facing forward. At this point, continue
contracting the biceps as you breathe out until your
biceps are fully contracted and the dumbbells are at
shoulder level. Hold the con-tracted position for a
second as you squeeze the biceps.
• The main moving muscle should be the forearms,
which should move during this exercise.
Upper arm movement should be minimal.
• Slowly begin to bring the dumbbell back to the
starting position as you breathe in.
• Twist the palms back to the starting position
(facing your thighs) as you come down.
• Repeat the movement with the left hand.
This is one repetition.
• Continue alternating in this manner for the
recommended amount of repetitions.

Dumbbell overhead extensions

• Grab a dumbbell and either sit on a
bench or stand up.
• Bring the dumbbell up to shoulder height, and then
extend the arm over your head so the entire arm is
perpendicular to the floor and next to your head.
The dumbbell should be on top of you. The other
hand can be kept fully extended to the side, by
the waist, supporting the upper arm that has the
dumbbell or is grabbing a fixed surface.
• Rotate the wrist so the palm of your hand is facing
forward and the pinkie is facing the ceiling.
This will be your starting position.
• Slowly lower the dumbbell behind your head as
you hold the upper arm stationary.
• As you perform this movement, inhale and pause
when your triceps are fully stretched.
• Return to the starting position by flexing your
triceps as you breathe out.
• Only your forearm should move. At all times,
the upper arm should remain stationary, next to
your head.
• Repeat for the recommended amount of
repetitions before switching arms.

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Bench dips
• For this exercise you will need to place a bench
behind your back. With the bench perpendicular to
your body, and while looking away from it, hold on to
the bench by its edge with the hands fully extended,
separated at shoulder width.
• The legs will be extended forward.
• To make this exercise harder, you can raise your feet
• As you inhale, slowly lower your body by bending
at the elbows until you lower yourself to the point
where there is an angle slightly smaller than 90
degrees between the upper arm and the forearm.
• Throughout the movement, keep your elbows as
close as possible.
• Forearms should always be pointing down.
• Using your triceps and chest to bring your torso up
again, lift yourself back to the starting position.
• Repeat for the recommended amount of repetitions.

Dumbbell tricep kick-backs

• Start with a dumbbell in each hand and your palms
facing your torso. Keep your back straight, with a
slight bend in the knees and bend forward at the
waist. Your torso should be almost parallel to the
floor. Make sure you keep your head up. Your upper
arms should be close to your torso and parallel to
the floor. Your forearms should be pointed towards
the floor as you hold the weights. There should be
a 90 degree angle between your forearm and upper
arm. This is your starting poisition.
• While keeping your upper arms stationary, exhale
and use your triceps to lift the weights until the arm
is fully extended. Focus on moving the forearm.
• After a brief pause at the top contraction, inhale
and slowly lower the dumbbells back down to the
starting position.
• Repeat the movement for the prescribed amount
of repetitions.

Push-ups
• Lie on the floor face down and place your hands just
wider than shoulder width apart, while hold-ing your
torso up at arm’s length.
• Lower yourself downward until your chest almost
touches the floor as you inhale.
• Breathe out and press your upper body back up to
the starting position while squeezing your chest.
• After a brief pause at the top contracted position,
you can begin to lower yourself downward again for
as many repetitions as needed.
• To make this exercise easier, instead of your feet,
have your knees on the floor.
• This exercise can also be done with hands on a Swiss
or Bosu ball instead of the floor.

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Dumbbell side raises
• Pick up a couple of dumbbells and stand with a
straight torso, and the dumbbells by your side at
arm’s length, with the palms of your hands facing
you. This will be your starting position.
• While maintaining the torso in a stationary position
(no swinging), lift the dumbbells to your side with a
slight bend in the elbow, and your hands
slightly tilted forward as if pouring water into
a glass. Continue to go up until you arms are
parallel to the floor.
• As you execute this movement, exhale
and pause for a second at the top.
• Lower the dumbbells back down slowly
to the starting position as you inhale.
• Repeat for the recommended amount of repetitions.

Dumbbell front raises

• Pick up a couple of dumbbells and stand with
a straight torso, and the dumbbells on the front
of your thighs at arm’s length, with the palms
of the hand facing your thighs.
This will be your starting position.
• While keeping the torso stationary (no swinging),
lift the dumbbells to the front with a slight bend on
the elbow and the palms of your hands always facing
down. Continue to go up until you arms are slightly
above parallel to the floor.
• As you execute this portion of the movement,
exhale and pause for a second at the top.
• As you inhale, lower the dumbbells back down
slowly to the starting position.
• Repeat for the recommended amount of repetitions.

Dumbbell shoulder press

• While holding a dumbbell in each hand,
and maintaining an upright torso, raise the
dumbbells to shoulder height one at a time.
• Rest the dumbbells on your shoulders, and make
sure to rotate your wrists so the palms of your hands
are facing forward. This is your starting position.
• Exhale and push the dumbbells upward until they
nearly touch at the top.
• After a brief pause at the top contracted position,
slowly lower the weights back down to the starting
position while inhaling.
• Repeat for the recommended amount of repetitions.

Commandos
• Start in a plank position, with your forearms
resting on the floor.
• Push your right forearm and place your
right hand on the floor.
• Follow the same pattern with your left arm.
• Slowly return back to the plank position.
• This is one repetition.

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Walking lunges
• Begin standing with your feet shoulder width apart
and your hands on your hips.
• Step forward with one leg, flexing the knees to
drop your hips. Descend until your rear knee nearly
touches the ground. Your posture should remain
upright, and your front knee should stay above the
front foot.
• Drive through the heel of your lead foot, and extend
both knees to raise yourself back up.
• Step forward with your rear foot, repeating the lunge
on the opposite leg.
• When doing weighted lunges, hold a dumbbell in
each hand to your side.

Stationary lunges
• Stand with your torso upright (holding two
dumbbells, if the exercise is weighted, in your hands
by your sides). This will be your starting position.
• Step forward with your right leg approximately two
feet or so from the foot being left stationary behind,
and lower your upper body down while keeping the
torso upright and maintaining balance.
• Inhale as you go down. Make sure you keep
your front shin perpendicular to the ground.
• Using mainly the heel of your foot, push up and
go back to the starting position as you exhale.
• Repeat the movement for the recommended amount
of repetitions and then perform this movement with
the left leg.

Lunges with leg up

• The same as stationary lunges, but with your back
foot at knee height on a bench behind you.

Squats
• Stand with your feet shoulder width apart.
You can place your hands behind your head or out
in front of you. This will be your starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• If you are able, continue down to full depth
then reverse the motion until you return
to the starting position.
• During the squat, keep your head and chest up,
and push your knees out.

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Standing bench jumps
• Begin with a bench one to two feet in front of you.
Stand with your feet shoulder width apart.
This will be your starting position.
• Perform a short squat in preparation for the jump;
swing your arms behind you.
• Rebound out of this position, extending through
the hips, knees and ankles to jump as high as
possible. Swing your arms forward and up.
• Jump over or onto the bench, landing with the
knees bent, absorbing the impact through the legs.
This is one repetition.

Donkey kick-backs
• Kneel on the floor and bend at the waist,
with your arms extended in front of you
(perpendicular to the torso) in order to get
into a kneeling push-up position; ensure your
arms are spaced at shoulder width.
• Your head should be looking forward, and the
bend of the knees should create a 90 degree angle
between the hamstrings and the calves.
This will be your starting position.
• As you exhale, lift up your right leg until the
hamstrings are in line with the back, while
maintain the 90 degree bend. Throughout this
movement, contract the glutes and hold the
contraction at the top for a second.
• At the end of the movement, the upper leg
should be parallel to the floor, while the calf
should be perpendicular to it.
• Go back to the initial position as you inhale,
and now repeat with the left leg.
• Continue to alternate legs until all of the
recommended repetitions have been performed.

Step-ups
• Stand up straight, facing a bench
(if holding a dumbbell in each hand, make sure
your palms are facing the side of your legs).
• Place the right foot on the elevated platform.
Step on the bench by extending the hip and the
knee of your right leg. Use the heel mainly to lift
the rest of your body up, and place the foot of the
left leg on the platform as well.
• As you execute the force required to come up,
breathe out.
• Step down with the left leg by flexing the hip
and knee of the right leg as you inhale.
• Return to the original standing position by
placing the right foot next to the left foot on
the initial position.
• Repeat with the right leg for the recommended
amount of repetitions, then perform with the left leg.

Knee-ups
• The same as step-ups, except when you extend onto
the bench, raise one knee towards your chest.
• On the next repetition, raise the opposite knee.

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Mountain climbers
• Begin in a push-up position, with your weight
supported by your hands and toes.
• Flexing the knee and hip, bring one leg up until
the knee is approximately under the hip.
This will be your starting position.
• Explosively reverse the positions of your legs,
extending the bent leg until the leg is straight and
supported by the toe, and bring the other foot up
with the hip and knee flexed.

GOBLET SQUATS
• Stand holding a dumbbell with both hands close to
your chest. This will be your starting position.
• Squat down between your legs until
your hamstrings are on your calves.
• Keep your chest and head up, and your
back straight.
• At the bottom position, pause and then reverse the
motion until you return to the starting position.
• This is one repetition.

Sumo squats
• Stand with your feet about 10 inches wider than
shoulder width apart. You can place your hands
behind your head or out in front of you.
This will be your starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• Continue down to full depth, pause at the bottom
and then reverse the motion until you return to the
starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.

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Medicine ball squats
• Stand with your feet shoulder width apart, holding
a medicine ball above your head. This will be your
starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• If you are able, continue down to full depth,
then reverse the motion until you return to the
starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.

Jumping squats
• Stand with your feet shoulder width apart.
You can place your hands behind your head or out
in front of you. This will be your starting position.
• Begin the movement by flexing your knees
and hips, sitting back with your hips.
• Jump directly upwards into the air.
• Continue down from the jumping position,
then reverse the motion until you return to
the starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.

Squat hold on wall

• Place yourself in a squat position, with your back
against a wall.
• Your thighs should be parallel to the floor, with a 90
degree angle between your upper and lower legs.
• Hold this position for the allotted time period.

Squat and dumbbell shoulder press

• Stand with your feet shoulder width apart.
• Hold a dumbbell in each hand, with palms
facing forward.
• Begin the movement by flexing your knees
and hips, sitting back with your hips.
• Continue down to full depth, and, as you squat
back to the starting position, shoulder press the
dumbbells on the way up.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.

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Press-up into burpee
• After completing a press-up, perform one burpee
immediately after.
• This is one repetition.

Skipping
• Hold the ends of a skipping rope in each hand.
• Position the rope behind you on the ground.
Raise your arms up and turn the rope over your
head, bringing it down in front of you.
• When it reaches the ground, jump over it.
• Find a good turning pace that can be maintained.
Different speeds and techniques can be used to
introduce variation.
• Perform this movement for the allotted time period.

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Crunches
• Lie flat on your back with your feet flat on the ground.

• Place your hands lightly on either side of your head.
• While pushing the lower back down into the floor,
begin to roll your shoulders off the floor.
• Continue to push down as hard as you can with your
lower back as you contract your abdominals and exhale.
• Your shoulders should come up off the floor only
about four inches, and your lower back should
remain on the floor.
• At the top of the movement, contract your
abdominals hard and keep the contraction
for a second.
• After the contraction, begin to slowly return
to the starting position as you inhale.

Reverse crunches
• Lie down on the floor with your legs fully extended
and arms
to the side of your torso with the palms
on the floor.
• Your arms should stay here for the duration
of the exercise

• Move your legs up so your thighs are perpendicular
to the floor, and feet are together and parallel
to the floor.
• While inhaling, move your legs towards the torso
as you roll your pelvis backwards and raise your
hips off the floor.
• At the end of this movement, your knees will
be touching your chest

• Hold the contraction for a second and move
your legs back to the starting position.

Air bike
• Lie flat on the floor with your lower back pressed to
the ground. For this exercise, you will need to put
your hands beside your head, however, be careful
not to strain your neck as you perform this motion.
Now, lift your shoulders into the crunch position.
• Bring the knees up to the point where they are
perpendicular to the floor, with your lower legs
parallel to the floor. This will be your starting
position.
• Now, simultaneously, slowly go through a cycle
pedal motion, kicking forward with the right leg and
bringing in the knee of the left leg. Bring your right
elbow close to your left knee by crunching to the side
as you breathe out.
• As you breathe in, go back to the initial position.
• Crunch to the opposite side as you cycle your legs,
and bring your left elbow closer to your right knee
and exhale.
• Continue alternating in this manner until all of the
recommended repetitions have been completed.

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Heel touches
• Lie on the floor with knees bent and feet on the
floor approximately 18 to 24 inches apart. Your arms
should be extended by your side. This will be your
starting position.
• Crunch over your torso forward and up
approximately three to four inches to the right
side, and touch your right heel as you hold the
contraction for a second. Exhale while performing
this movement.
• Now, go back slowly to the starting position as you
inhale.
• Crunch over your torso forward and up
approximately three to four inches to the left side,
and touch your left heel as you hold the contraction
for a second. Exhale while performing this
movement, and then go back to the starting position
as you inhale. Now that both heels have been
touched, one repetition has been completed.
• Continue alternating sides in this manner until all
allotted repetitions are done.

Lower back curl

• Lie on your stomach with your arms out to your
sides. This will be your starting position.
• Using your lower back muscles, extend your spine,
lifting your chest off the ground.
• Do not use your arms to push yourself up. Keep your
head up during the movement.

Plank
• Get into a prone position on the floor, supporting
your weight on your toes and your forearms.
• Your arms should be bent and directly below the
shoulder.
• Keep your body straight at all times, and hold this
position as long as possible.
• To increase difficulty, an arm or leg can be raised.
• Perform exercise for the allotted time period.

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Scissor kicks
• To begin, lie down with your back pressed
against the floor.
• Your arms should be fully extended to the sides
with your palms facing down. The arms should be
stationary the entire time.
• With a slight bend at the knees, lift your legs up so
your heels are about six inches off the ground.
This is the starting position.
• Now, lift your left leg up to approximately a 45
degree angle, while your right leg is lowered until the
heel is about two to three inches from the ground.
• Switch movements by raising your right
leg up and lowering your left leg.
• Remember to breathe while
performing this exercise.
• Repeat for the allotted amount of repetitions.

Leg raises
• Lie with your back flat on the floor and
your legs extended in front of you.
• Place your hands either under your glutes
with your palms down or by your sides.
This will be your starting position.
• Keep your legs extended as straight as possible, with
your knees slightly bent but locked, and raise your
legs until they make a 90 degree angle with the floor.
• As you perform this portion of the movement, exhale
and hold the contraction at the top for a second.
• Now, as you inhale, slowly lower your legs back
down to the starting position.

Burpees
• Stand with your feet hip width apart and
your arms down by your sides.
• Lower into a squat position, with your hands
flat on the floor in front of you.
• Kick your legs backwards into a press-up position
and lower your chest to the floor.
• Push your chest back up to the press-up position and
thrust forward so you are back in the squat position.
• Jump up and raise both hands over your head. Stand
with your feet hip width apart and your arms down
by your sides
• This is one repetition.

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Toe taps
• Perform a crunch with your legs aloft in the air.
• Your body and legs should form a 90 degree angle
• Exhale out, crunch your abs and touch your toes.
• This is one repetition.

Oblique crunches
• Lay on your right side with your legs lying on top of
each other.
• Make sure your knees are at approximately a 45
degree angle.
• Place your left hand behind your head

• Begin by moving your left elbow up, as you would
perform a normal crunch, except this time the main
emphasis is on your obliques.
• Crunch as high as you can, hold the contraction for a
second and then slowly drop back down.
• Breathe in during the eccentric (lowering) part of the
exercise and to breathe out during the concentric
(elevation) part of the movement.
• Swap to the other side and complete the allotted
reps given.
• This is one repetition

Crunches with legs in a Swiss ball

• Complete a crunch with your legs either side of and
holding a Swiss ball.
• Raise your legs and the Swiss ball whilst crunching
your abs.
• This is one repetition.

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 FiT aFFINIT y

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