Fit With Mari

Guide Home Guide

y: Mari Llewellyn By: Mari Llewellyn

@ marillewellyn
 Table of Contents

A Note From Me 3

Take Pictures! 4

Join the Team! 5

Guide Overview 6-7

Equipment 8

Intro to Circuits 9

Week 1 10-13

Week 2 14-17

Week 3 18-21

Week 4 22-25

Week 5 26-29

Ab Workouts 30

2
 A Note From Me
Welcome to the Fit With Mari Home Guide! After an
overwhelming amount of requests for a home guide,
it’s finally here! Fitness is the best decision I have ever
made. It has helped me to love myself, discover who I
am and grow as a person. I want ALL of you to
experience fitness, whether it’s in the gym or at
home.

I made these workouts to be effective and to give you

the results you deserve. This guide is based around all
of the exercises I have used to change my body. I
encourage you to push yourself! There is no magic
workout, if you want to see progress, you’re going to
need to give your all. I know that you can do it! I
can’t wait to see your results.

Lots of love,
Mari xo

Disclaimer: While reading this guide, please remember that I do not have a
personal trainer certification. I am not liable for any injuries you may obtain from
these exercises. These are simply the workouts that I followed to reach my goals,
and I hope to help you do the same. Selling or sharing this guide is illegal. 3
Take Pictures!

Taking photos during your

journey will act as great
motivation. While you may
not feel like taking a photo
of yourself on day 1, you will
be so thankful you did in the
long run. Often times you’ll
see more results in the
mirror than on the scale.

Share your progress with

me! I would love to see your
transformations! Tag me in
your instagram photos or
DM me!

Tag me in your Instagram

photos and use the hashtag
#fitwithmari

#FitWithMari
4
 Join the Team!
Before you get started make sure to join...

Our amazing and our highly active

facebook community Instagram page
(Fit With Mari) (@fitwithmarihome).

The facebook community is a group of women all following the Fit

With Mari Guides. These women are there for support, motivation
and advice! You have also received instructions on joining these
pages in your confirmation email.

Facebook Group: Fit With Mari

(Please request the page and inbox message the admin your order #,
please allow 24 hrs for your acceptance.)

Instagram Page: @fitwithmarihome

(Please request to follow and DM THIS ACCOUNT with your order #,
please allow 24 hrs for your acceptance.)

#FitWithMari
5
 Guide Overview

This home guide is a compilation of all my staple exercises. My all time favorite
exercises have always been free weight movements (AKA not machines.) Free
weight movements are going to engage multiple muscle groups in your body,
while burning the most calories. Remember, lifting weights isn’t just for muscle
growth. Lifting burns a ton of calories! This guide is going to help you lose fat
AND tone. Additionally, you’ll be able to do these workouts anywhere, anytime.
All you need is a pair of dumbbells (or 2 equally heavy objects), and a resistance
band!

No workout is the same in this guide. I believe that switching up your routine is
crucial in continuing to see progress! You will be alternating between upper body
and lower body to make sure we achieve a nice balanced physique. This guide is
a 4 days a week, 5 week program. Each week progresses in difficulty. With that
said, this guide is not a rule book! Feel free to do more or less of the days
recommended. You can simply cycle the workouts if you choose to. By the end of
this guide you will be able to build your own workout routine!

The workouts in this guide will be done as circuits. You should repeat each circuit
FOUR or SIX times (depending on your ability) with little to no rest between
exercises. After every 2-3 (half-way) completed circuits, you should take a break
for 1-3 minutes. Some of your workouts will include a ‘circuit slayer’ also known as
a finisher! The circuit slayer will be done immediately following your completed
second or third circuit- right before your break. You will be doing the circuit slayer
2 times, depending on your ability.

6
Guide Overview Extended

These circuits will not be timed. I have done this intentionally. You should
prioritize using the heaviest weight that you can safely use, rather than prioritizing
getting through the circuit as fast as you can. I want you be safe and using the
best form possible, do not rush. This will allow you to target the correct muscle
groups. In my own training I prioritize lifting the heaviest weight I can with the
best form possible.

In order to get the most out of this guide, you will need to push yourself until
FAILURE! Your last set should be almost impossible. This is what is going to give
you results. With that said, if something feels off or is hurting, stop! If there is an
exercise you are not comfortable with or cannot do, feel free to substitute the
exercise with a similar movement.

I am so excited to see you guys grow in fitness and as people. I’m so happy to be
a part of your journey, and to be able to provide tools to improve your workouts!
Let’s slay together!

7
 Equipment
The equipment I suggest for this guide are:

A good resistance band (On my A set of dumbbells (You can order

website you can find adorable heavy these on amazon, or buy at local
duty resistance bands that will not fold, sporting goods store.)
roll or snap!)

I would highly recommend investing in a set of dumbbells.

Throughout this guide, there are certain exercises that
require different weights. For example: your lower body days
may be more effective with heavier dumbbells, while with
upper body days you may need lighter dumbbells.

Dumbbell Set Recommendations (Based on strength level):

Beginner: 3lbs, 8lbs

Intermediate: 5lbs, 10lbs

Advanced: 5lbs, 10lbs, 15lbs

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 Intro to Circuits
The workouts in this guide will be done as circuits.

5 6
2

You should repeat each circuit FOUR or SIX times

(depending on your ability) with little to no rest between
exercises. 

After every 2-3 (half-way) completed circuits, you should take

a break for 1-3 minutes.

Some of your workouts will include a ‘circuit slayer’ also

known as a finisher! The circuit slayer will be done
immediately following your completed second or third
circuit- right before your break.

You will be doing the circuit slayer 2 times, depending on

your ability.

Abs: At the end of every Upper Body day you will see an ab
circuit indicated by #. The ab circuits can be found at the
bottom of the guide. There are 3 different ab circuits.

Good luck! Xo
9
 DAY 1 UPPER BODY WEEK 1
1 Knee Pushups Failure
“Record your amount each week!
Watch it go up!”
Side Laterals 12 REPS
“Pinkies up like you're pouring tea!”

1 2

Overhead Press 15 REPS 1 2 3

3 Front Raise 12 REPS

1 2 4

Tricep Kickback 12 REPS

1 2
“Slow and controlled. No swinging!”

Close Grip
5 Floor Press 15 REPS
“Elbows in!”

1 2
6

1 2 3

Today’s Ab Circuit: Abs #1

10
 DAY 2 LOWER BODY WEEK 1
1 Squat Walks 10 REPS
“Slow and push through heels, this
should burn! 10 reps each leg.” Wide
Stance Squat 15 REPS
“DB up on shoulders."

11 2 3

Pulse Lunge 1 2 3
In Place 10 REPS
“Pulse reps are only 3/4 way up RDL 15 REPS
and quick! 10 reps each leg.”
“Push your hips back,
deep hamstring stretch!”
3

1 2 3
1 2
Seated Hip Abduction 15 REPS
“RB needed, push knees out as wide as you can.”

1 2

11
DAY 3 UPPER BODY WEEK 1
1 Bent Over Row 15 REPS
“Squeeze your shoulder blades
together!” Rear Delt Flies 15 REPS
“Spread hands as far apart
as you can!”

11 2 3

Alternating
1 1 2
Bent Over Row 10 REPS
“Alternating one arm at a
time. 10 reps each arm.”

3
Hammer Curl 15 REPS

1 4
2 3

Bicep Curl 15 REPS

1 2

1 2

Today’s Ab Circuit: Abs #1

12
 DAY 4 LOWER BODY WEEK 1
1 Narrow Stance Squat 15 REPS
Frog Pump 12 REPS
“Push those heels together!"

2
11 2

Hip Thrust 12 REPS 1 1 2

“Keep your chin tucked, push through
heels keep glutes squeezed tight. ”
Seated Hip Abduction 12 REPS
“1 second pause at peak of each rep.”
3

1 2 4
1
1 2

Today’s Circuit Slayer: Pulse Squats

You will do pulse squats until failure.

13
 DAY 1 UPPER BODY WEEK 2
1 Knee Pushups Failure
“Record your amount each week! Alternating
Watch it go up!” Overhead Press 8 REPS
“8 Controlled reps with each side!”

1 2
1 2 3
Front Raise 10 REPS
Side Laterals 10 REPS
3

1 2 4
1 2 3
Behind the Head Extension
“One arm at a time.” 12 REPS

Skull Crusher 8 REPS

“Slow and controlled reps. ”
5

1 2
6

1 2

Today’s Ab Circuit: Abs #2

14
 DAY 2 LOWER BODY WEEK 2
1

Goblet Squat DB Up 12 REPS

Goblet Squat
DB Down 12 REPS

11 2 3

Kickbacks 10 REPS 1 2 3
“Squeeze glutes each rep! 10
reps each leg.”
Squat Walks 8 REPS
3 “8 reps each side.”

11 2 4

Hamstring Curl 12 REPS 11 2 3

“Slow and controlled, try to
squeeze that hamstring muscle.”

1 2
1

15
 DAY 3 UPPER BODY WEEK 2
1 Wide Grip Bent Over Row
“Arms almost perpendicular to
body, hard shoulder blade
One Arm Row 2x10 REPS
squeeze at top of rep. “ 15 REPS
“Repeat twice back to back each
side! Support using chair or wall. ”

1 2

Bicep Curl 10
12 REPS
REPS 1 2 3

3
Hammer Curl 10 REPS

1 2
4

1 2

Today’s Ab Circuit: Abs #1

Today’s Circuit Slayer: Bicep Curl Burnout

You will do 25+ Bicep Curl Burnouts.

16
 DAY 4 LOWER BODY WEEK 2
1 Narrow Stance Squat 15 REPS

Frog Pump 20 REPS

2
11 2

Pulse Lunge In Place 10 REPS

“Pulse reps are only 3/4 way up and quick!
10 reps each leg.”
RDL 15 REPS
“Push hips back, slight
3 bend in the knees!”

1 2 4

Hip Thrust w. Abduction 10 REPS 1 2

“Keep glutes squeezed throughout movement!”

1 2 3

Today’s Circuit Slayer: Pulse Squats

You will do pulse squats until failure.

17
 DAY 1 UPPER BODY WEEK 3
1 Knee Pushups Failure Bent Over Row 15 REPS
“Elbows closer to body and hard
shoulder blade squeeze at top of rep!”

1 2

1 1 2
Floor Chest Press 15 REPS

One Arm Row 10 REPS

3 “One arm at a time alternating!”

1 2 4

1 2 3
1 Forward Extension 8 REPS
“Very slow reps, squeezing DB
together as hard as you can!”

1 2

Today’s Ab Circuit: Abs #3

18
 DAY 2 LOWER BODY WEEK 3
1

Squat Walks 12 REPS

“Force knees outward, push through
heels.” Kickbacks 12 REPS
“Slight bend in knee, kick as if
on a skateboard. ”

11 2 3

Goblet Squat 11 2
DB Down 12 REPS
“Toosh squeeze at top of each rep!”
Narrow
Stance Squat 15 REPS
3

2 3 4
1 2
RDL 15 REPS

1 2

Today’s Circuit Slayer: Pulse Lunge In Place

Pulse reps are only 3/4 way up and
quick! 6 reps each leg back and forth,
until failure.

19
 DAY 3 UPPER BODY WEEK 3
1 Side Laterals 10 REPS

Upright Row 10 REPS

“Bring elbows to about ear level. ”

1 2 3 2

Skull Crusher 10 REPS

“Try to use the same DB and 1 2
finish the entire 3 sets with
no break!”

Single Arm
3 Bicep Curl 2x10 REPS
“One arm at a time back to back,
no rest.”

1 2
4

Tricep
Kickback 10 REPS
1 2 2
5

1 2

Today’s Ab Circuit: Abs #1

Today’s Circuit Slayer: Skull Crushers

You will do skull crushers at the end of
each circuit. Do these until failure.

20
 DAY 4 LOWER BODY WEEK 3
1
Pulse Lunge
Wide Stance Squat 15 REPS In Place 10 REPS
“Focus on squeezing those glutes." “Pulse reps are only 3/4
way up and quick! 10
reps each leg.”

2 3

1 2
3

Hip Thrust w. Abduction 15 REPS

Hamstring Curl 12 REPS

“Slow and controlled, try to
squeeze that hamstring muscle.”

1 2 3

4
RDL 15 REPS
1 2

1 2

21
 DAY 1 UPPER BODY WEEK 4
1
Bent Over Row 12 REPS
“3 second squeeze at the top of
the first 4 reps.”
Knee Pushups Failure

1 2
1 2
Floor Chest Press 15 REPS

3 One Arm Row 2x10 REPS

“Back to back each side.”

1 2
4

1 Rear Delt Flies 10 REPS 1 2 3

1 2

Today’s Ab Circuit: Abs #3

22
 DAY 2 LOWER BODY WEEK 4
1

Frog Pump 20 REPS

Hip Thrust w. Abduction 15 REPS

“These are a staple in my training!”

1 2 2

Back Lunge
to Squat 8 REPS
“Alternating legs. 8 lunges per 1 2 3
leg.”

Goblet Squat
3
DB Down 12 REPS

1 2 3
4

Narrow Stance
Squat Pulse 10 REPS 1 2
“3/4 quick reps.”

1 2

Today’s Circuit Slayer: Pulse Lunge In Place

2x6
Pulse reps are only 3/4 way up and
quick! 6 reps each leg back and forth,
until failure.

23
 DAY 3 UPPER BODY WEEK 4
1

Arnold Press 12 REPS

“Slow & controlled. Don't lock out elbows.”

Side Laterals 10 REPS

1 2 3 2

1 Rear Delt Flies 10 REPS

1 2 3

Close Grip
3 Knee Pushups Failure
“Elbows In!”

1 2
4
10 REPS
Bicep Curl 12 REPS
1
“Slow on the way down (2-3
seconds) fast on the way up!” 1 2

1
5

1 2

Today’s Ab Circuit: Abs #1

Today’s Circuit Slayer: Skull Crusher

You will do skull crushers until failure.

24
DAY 4 LOWER BODY WEEK 4
1

Single Leg
Hip Thrust 2X6 REPS Back Lunge
to Squat 8 REPS
“6 reps each leg alternate twice.”
“8 reps each leg alternating.
Squat in between each rep. ”

1 2

1 2 3
RDL 15 REPS

Narrow Stance
3 Squat Pulse 12 REPS
“3/4 quick reps.”

1 2
4

Goblet Squat
DB Down 12 REPS 1 2
“Toosh squeeze at top of each rep!”

1 2

Today’s Circuit Slayer:

Single Leg Hip Thrust
Single Leg Floor Thrusts until failure
each side back to back 3 times.

25
DAY 1 UPPER BODY WEEK 5
1

Forward Extension 8 REPS

“Using this exercise first to preexhaust the chest muscles!
Very slow reps, squeezing DB together as hard as you can!”

Knee Pushups Failure

1 2

1 2
Alternating
Overhead Press 8 REPS
Side Laterals 15 REPS

3 “First 5 reps have a 1-2 second pause at top.“

1 2 3 4

Front Raise 12 REPS 1 2 3

“One second pause at the top
of each rep!” Upright Row 12 REPS
“Bring elbows to about ear level. ”

1 2 6
1 2

Today’s Ab Circuit: Abs #2

1

26
DAY 2 LOWER BODY WEEK 5
1

Single Leg
Hip Thrust 2X6 REPS
Back Lunge to Squat 8 REPS
“6 reps each leg alternate twice.”
“8 reps each leg alternating. Squat in
between each rep. ”

1 2

1 2 3
Hamstring Curl 12 REPS

3 RDL 15 REPS

1 2 4

1 2
Seated Hip Abduction 15 REPS
1
“Use your glutes to spread your legs apart”

1 2

Today’s Circuit Slayer: Pulse Squats

You will do pulse squats until failure.

27
 DAY 3 UPPER BODY WEEK 5
1 Bent Over Row 15 REPS
“Squeeze your shoulder blades
together!” Skull Crusher 10 REPS
“Slow and controlled
movement.”

11 2 3

Close Grip Floor Press 10 REPS

1 2
1

1 2
Hammer Curl 15 REPS

Bicep Curl 15 REPS

4
“Fast reps let it burn!”

1 2

1 2

Today’s Circuit Slayer:

Close Grip Floor Press

Quick reps until failure.

28
 DAY 4 LOWER BODY WEEK 5
1

Pulse Lunge In Place 2x6 REPS

“Pulse reps are only 3/4 way up and quick! 6
reps each leg back and forth, repeat twice.”
Hip Thrust w. Abduction 15 REPS
“Keep glutes squeezed at the top the whole time!”

1 2
2

Hamstring Curl 12 REPS 1 2 3

“I know these are annoying but
they're really good! ”
RDL 15 REPS

1 2 4 1 2

Goblet Squat
DB Down 15 REPS

1 2

Today’s Circuit Slayer:

Hip Thrust w. Abduction
Hip thrust until failure with an
abduction at the top of each rep!

29
 Ab Workouts
Always take these movements failure.
I try to circuit them three times! Abs should done after the
workout as a seperate circuit!

Ab Circuit #1 3x Ab Circuit #2 3x Ab Circuit #3 3x

1 Plank 1 Leg Lifts 1 Leg Scissors

“Always time yourself, “Leg lifts before

keep track of progress!” planks really hits my
lower tummy!”

2 Leg Lifts
“Slow and controlled
reps.”

2 Plank
2 Side Plank
2 ROTATIONS
“Alternating each
side no breaks all
three sets.”

3 Heel Touches
“Alternating side to
3 Crunches side.”
“Feel free to put feet under
a couch or your dog!”
3 Russian Twists

30