AT-HOME BURN

FOR THE BUSY MOMS TO THE CORPORATE GIRLS. . .AND EVERYONE IN BETWEEN!

8-WEEK AT-HOME
WORKOUT GUIDE
 Even the
greatest
started
somewhere.

WELCOME!
Welcome to the ultimate 8-week at-home workout guide! This guide is tailored
specifically for those who are unable to go to the gym all the time, but are eager to
kickstart their fitness journey. Whether you're a beginner or a seasoned workout
enthusiast, this program is designed for everyone. With a gradual progression of intensity,
we'll start with simple exercises and gradually challenge your limits over the course of the
program.

From the comfort of your own home, you'll have access to effective and efficient workout
routines that will help you achieve your fitness goals. The guide’s friendly approach
ensures that you'll feel supported and motivated throughout the entire program.

You don’t need any fancy gym equipment or barbells for this guide, but a lot of the
exercises will use a pair of dumbbells or resistance bands. I recommend checking out
Amazon or Walmart for a pair of dumbbells and resistance bands - they are generally
fairly cheap. Let’s begin this incredible journey together!
 ABOUT
Get Pumped
WHAT TO EXPECT:
Starting any new fitness journey can be a mix of excitement and apprehension.
Before starting this guide, please review the liability waiver on the last page of this
guide. As you dive into your 8-week home workout guide, here's what you can
expect:

Weeks 1-2: Building Foundations

In the first week, you'll focus on building a solid foundation by establishing
proper form and technique for each exercise. By the end of this week, you'll
be equipped with the fundamental skills needed to take on more challenging
workouts.
Moving into the second week, you'll start to increase the intensity and
duration of your workouts. This gradual progression will ensure you continue
to challenge your body while avoiding excessive strain or injury.

Weeks 3-4: Improving Fitness Levels

As you enter the third and fourth weeks, you'll notice improvements in your
strength, endurance, and overall fitness level. This increased level of
performance will push you to strive for even greater accomplishments in the
following weeks.

Weeks 5-6: Adding Advanced Exercises

By weeks five and six, you'll be ready to incorporate more advanced exercises
and training techniques into your routine to keep your workouts engaging and
dynamic.

Weeks 7-8: Overall Transformation

In the seventh and eighth weeks, you'll experience an exciting transformation
both mentally and physically, as your hard work begins to pay off. As you near
the end of the 8-week program, the intensity will peak, demanding your
maximum effort and dedication.
 You don't have to be
extreme, just consistent.
 Week One
PLAN
Week 1: You'll start with simple bodyweight and dumbbell exercises to build a foundation of strength and get
comfortable with a new fitness schedule and routine.
NOTE: The reps, sets, and exercises in this guide are just suggestions, as are the weeks! Feel free to repeat a
week more than once before moving on to the next, and modify reps, sets, and exercises as needed.

MON LOWER BODY

TUE REST

WED UPPER BODY

THU REST

FRI ABS + CARDIO

SAT REST

SUN REST
 MONDAY
Lower Body
BW = BODYWEIGHT

BW SUMO SQUAT BW REVERSE LUNGES

2 SETS X 10 REPS 2 SETS X 10 REPS (PER SIDE)

BW SPLIT SQUAT (STATIONARY) BW GLUTE BRIDGE

2 SETS X 10 REPS (PER SIDE) 2 SETS X 10 REPS
 WEDNESDAY
Upper Body
DB = DUMBBELL

DB BICEP CURLS DB TRICEP EXTENSION

2 SETS X 10 REPS (PER SIDE) 2 SETS X 10 REPS

DB BACK ROWS DB CHEST PRESS

2 SETS X 10 REPS 2 SETS X 10 REPS
 FRIDAY
Abs + Cardio

LYING TOE TOUCH

2 SETS X 10 REPS

BIRD DOGS
2 SETS X 10 REPS

DB CRUNCHES
2 SETS X 10 REPS

JOG IN PLACE
3 SETS X 30 SEC
 Week Two
PLAN
Week 2: As your confidence grows, you'll continue dumbbell exercises and cardio,
laying the groundwork for your fitness journey.

MON LOWER BODY

TUE REST

WED UPPER BODY

THU REST

FRI ABS + CARDIO

SAT REST

SUN REST
 MONDAY
Lower Body

DB SUMO SQUAT DB LUNGES

3 SETS X 8 REPS 3 SETS X 8 REPS (PER SIDE)

SPLIT SQUAT (STATIONARY) DB GLUTE BRIDGE

3 SETS X 8 REPS (PER SIDE) 3 SETS X 8 REPS
 WEDNESDAY
Upper Body

DB BICEP CURLS DB TRICEP EXTENSION

3 SETS X 8 REPS (PER SIDE) 3 SETS X 8 REPS

DB BACK ROWS DB SHOULDER PRESS

3 SETS X 8 REPS 3 SETS X 8 REPS
 FRIDAY
Abs + Cardio

LYING TOE TOUCH

2 SETS X 10 REPS

BIRD DOGS
2 SETS X 10 REPS

DB CRUNCHES
2 SETS X 10 REPS

JOG IN PLACE
3 SETS X 30 SEC
 Week Three
PLAN
Week 3: We'll introduce resistance band exercises to your routine, allowing you to
take your strength training up a notch.

MON LOWER BODY

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI ABS + CARDIO

SAT REST

SUN BACK/CHEST
 MONDAY
Lower Body

BANDED RDL’S DB REVERSE LUNGES

3 SETS X 8 REPS 3 SETS X 8 REPS (PER SIDE)

DB SUMO SQUAT DB GLUTE BRIDGE

3 SETS X 8 REPS 3 SETS X 8 REPS
 WEDNESDAY
Arms + Shoulders

BANDED BICEP CURLS BANDED OH TRICEP EXTENSION

3 SETS X 10 REPS 3 SETS X 10 REPS

DB SHOULDER PRESS DB FRONT RAISES

3 SETS X 10 REPS 3 SETS X 10 REPS
 FRIDAY
Abs + Cardio

LYING TOE TOUCH

3 SETS X 10 REPS

BIRD DOGS
3 SETS X 10 REPS

DB CRUNCHES
3 SETS X 10 REPS

JUMPING JACKS
4 SETS X 30 SEC
 SUNDAY
Back + Chest

DB CHEST PRESS
BANDED LAT PULLDOWN
4 SETS X 8 REPS 4 SETS X 8 REPS

DB CHEST FLY
BANDED SEATED BACK ROWS
4 SETS X 8 REPS 4 SETS X 8 REPS
 Week Four
PLAN
Week 4: You'll become more familiar with exercises, and start progressing into
higher sets of each exercise. If you have heavier weight for dumbbells or heavier
resistance for bands, consider using those this week if you feel like you can!

MON LOWER BODY

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI ABS + CARDIO

SAT REST

SUN BACK/CHEST
 MONDAY
Lower Body

DB or BANDED RDL’s DB SUMO SQUATS

4 SETS X 8 REPS 4 SETS X 8 REPS

DB BULGARIAN SS DB HIP THRUST

4 SETS X 8 REPS (PER SIDE) 4 SETS X 8 REPS
 WEDNESDAY
Arms + Shoulders

BANDED SINGLE ARM BANDED OH TRICEP

BICEP CURLS EXTENSION

4 SETS X 8 REPS (PER SIDE) 4 SETS X 8 REPS

DB ARNOLD PRESS DB AROUND THE WORLDS

4 SETS X 8 REPS 4 SETS X 8 REPS

 FRIDAY
Abs + Cardio

STANDING TOE TOUCH

4 SETS X 8 REPS

STANDING MARCHES
4 SETS X 8 REPS

DB CRUNCHES
4 SETS X 8 REPS

OUTDOOR (OR INDOOR) WALK

30 MINUTE OUTDOOR OR
TREADMILL WALK
 SUNDAY
Back + Chest

BANDED LAT PULLDOWN BANDED CABLE PUSHDOWN

4 SETS X 8 REPS 4 SETS X 8 REPS

BANDED CHEST PRESS DB CHEST PRESS

4 SETS X 8 REPS 4 SETS X 8 REPS
 Week Five
PLAN
Week 5: From here on out, the programmed cardio and ab workouts are
removed. However, I recommend that you still do them in your fitness journey!
You can just now pick which day(s) you would like to incorporate them.

MON QUADS/CALVES

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI GLUTES/HAMSTRINGS

SAT REST

SUN BACK/CHEST
 MONDAY
Quads + Calves

DB SUMO SQUATS DB CALF RAISES

3 SETS X 8 REPS 3 SETS X 8 REPS

DB GOBLET SQUATS DB STEP UPS

3 SETS X 8 REPS 3 SETS X 8 REPS
 WEDNESDAY
Arms + Shoulders

DB CROSSBODY CURLS BANDED TRICEP EXTENSION

3 SETS X 8 REPS (PER SIDE) 3 SETS X 8 REPS

DB REAR DELT FLY DB STATIC HOLD CURLS

3 SETS X 8 REPS 3 SETS X 8 REPS (PER SIDE)
 FRIDAY
Glutes + Hamstrings

FORWARD LEAN DB STEP UPS

3 SETS X 8 REPS (PER SIDE)

BANDED FORWARD LEAN SQUATS

3 SETS X 8 REPS

BANDED STIFF LEG DEADLIFTS

4 SETS X 8 REPS

DB ROMANIAN DEADLIFTS
4 SETS X 8 REPS
 SUNDAY
Back + Chest

BANDED SEATED CABLE SINGLE ARM BANDED ROW

ROWS
4 SETS X 5 REPS 3 SETS X 5 REPS (PER SIDE)

DB CHEST PRESS LAT PULLDOWN

4 SETS X 10 REPS 4 SETS X 10 REPS
 Week Six
PLAN
Week 6: This week, you will incorporate more advanced exercises and training
techniques into your routine to keep your workouts engaging and dynamic.

MON QUADS/CALVES

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI GLUTES/HAMSTRINGS

SAT REST

SUN BACK/CHEST
 MONDAY
Quads + Calves

DB SUMO SQUATS DB CALF RAISES

3 SETS X 8 REPS 3 SETS X 8 REPS

DB GOBLET SQUATS DB STEP UPS

3 SETS X 8 REPS 3 SETS X 8 REPS (PER SIDE)
 WEDNESDAY
Arms + Shoulders

BANDED SINGLE ARM CURLS BANDED TRICEP PUSHDOWN

3 SETS X 8 REPS (PER SIDE) 3 SETS X 8 REPS

DB SHOULDER PRESS BANDED UPRIGHT ROW

3 SETS X 10 REPS 3 SETS X 8 REPS
 FRIDAY
Glutes + Hamstrings
BANDED ROMANIAN DEADLIFTS
3 SETS X 8 REPS

BANDED STIFF LEG DEADLIFT

3 SETS X 8 REPS

DUMBBELL HIP THRUST

4 SETS X 10 REPS

DUMBBELL SINGLE LEG HIP THRUST

4 SETS X 8 REPS (PER SIDE)
 SUNDAY
Back + Chest

BANDED SINGLE ARM BACK ROW DB CHEST PRESS

3 SETS X 8 REPS 4 SETS X 8 REPS

DB CHEST FLY DB REVERSE FLY

3 SETS X 8 REPS 3 SETS X 10 REPS
 Week Seven
PLAN
Week 7: You'll continue expanding your bank of exercises and increasing your
fitness level.

MON QUADS/CALVES

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI GLUTES/HAMSTRINGS

SAT REST

SUN BACK/CHEST
 MONDAY
Quads + Calves

DB HEEL-ELEVATED GOBLET SQUATS BANDED SQUATS

4 SETS X 8 REPS 4 SETS X 6 REPS

DB STEP UPS DB CALF RAISES

4 SETS X 6 REPS (PER SIDE) 3 SETS X 8 REPS
 WEDNESDAY
Arms + Shoulders

BANDED SINGLE ARM CURLS BANDED UPRIGHT ROWS

3 SETS X 8 REPS (PER SIDE) 3 SETS X 10 REPS

DB SHOULDER PRESS DB TRICEP KICKBACKS

3 SETS X 10 REPS 3 SETS X 10 REPS
 FRIDAY
Glutes + Hamstrings

BANDED ROMANIAN DEADLIFTS

4 SETS X 6-8 REPS

BANDED STIFF LEG DEADLIFT

4 SETS X 6-8 REPS

DUMBBELL HIP THRUST

4 SETS X 6-8 REPS

DUMBBELL SINGLE LEG HIP THRUST

3 SETS X 8 REPS (PER SIDE)
 SUNDAY
Back + Chest

BANDED SINGLE ARM BACK ROW DB CHEST PRESS

3 SETS X 8 REPS 4 SETS X 8 REPS

DB CHEST FLY DB REVERSE FLY

3 SETS X 8 REPS 3 SETS X 10 REPS
 Week Eight
PLAN
Week 8: By this point, you'll confidently be able to do your home workouts and
cap off your 8-week journey with a strong sense of self-assuredness.

MON QUADS/CALVES

TUE REST

WED ARMS/SHOULDERS

THU REST

FRI GLUTES/HAMSTRINGS

SAT REST

SUN BACK/CHEST
 MONDAY
Quads + Calves

DB HEEL-ELEVATED GOBLET SQUATS DB CALF RAISES

3 SETS X 8 REPS 3 SETS X 8 REPS

DB GOBLET SQUATS DB STEP UPS

3 SETS X 8 REPS 3 SETS X 8 REPS (PER SIDE)
 WEDNESDAY
Arms + Shoulders

BANDED SINGLE ARM CURLS BANDED TRICEP PUSHDOWN

3 SETS X 8 REPS (PER SIDE) 3 SETS X 10 REPS

DB SHOULDER PRESS DB OR BANDED TRICEP KICKBACKS

3 SETS X 10 REPS 3 SETS X 10 REPS

 FRIDAY
Glutes + Hamstrings

BANDED ROMANIAN DEADLIFTS

4 SETS X 6-8 REPS

BANDED STIFF LEG DEADLIFT

4 SETS X 6-8 REPS

DUMBBELL HIP THRUST

4 SETS X 6-8 REPS

DUMBBELL SINGLE LEG HIP THRUST

3 SETS X 8 REPS (PER SIDE)
 SUNDAY
Back + Chest

BANDED SINGLE ARM BACK ROW DB CHEST PRESS

3 SETS X 8 REPS (PER SIDE) 4 SETS X 8 REPS

DB CHEST FLY DB REVERSE FLY

3 SETS X 8 REPS 3 SETS X 10 REPS
 DUMBBELL
Basics
Using dumbbells is a fundamental aspect of strength training. Start by selecting an appropriate
weight for your fitness level; it should challenge you without compromising proper form.

Stand with your feet hip-

width apart, maintaining
good posture and a slight
bend in your knees. When
lifting the dumbbells,
engage your core, keep your
back straight, and move
with controlled, deliberate
motions.
Dumbbells offer
Ensure that you maintain
versatility and can be
a full range of motion
used for various exercises
during each exercise, and
to target different muscle
always prioritize safety
groups, making them a
and technique over the
valuable tool in your
amount of weight you lift.
fitness journey.
 BAND Basics

Resistance bands offer a dynamic and convenient way to elevate your fitness routine. Whether
you're a beginner or a fitness enthusiast, these elastic wonders provide a unique form of
resistance that can enhance strength, flexibility, and overall workout variety.

Select the right band by considering your fitness level. Lighter bands are ideal for
beginners, while darker ones offer more challenge. Gradually progress to heavier bands
as your strength improves. Maintain proper form during exercises to maximize
effectiveness and prevent injuries. Emphasize controlled, deliberate movements and
focus on posture and alignment.

Resistance bands are incredibly versatile, targeting various muscle groups. From upper body to
lower body exercises, they seamlessly integrate into workouts like Pilates, yoga, and cardio
routines. Experiment with different band tensions and exercise variations to keep your routine
engaging and effective. In this guide, we'll explore a range of resistance band exercises, suitable
for all fitness levels, to help you make the most of these versatile tools and achieve your fitness
goals efficiently.
 THANK You
Thank you for choosing At-Home Burn as your beginner home fitness guide. I am excited to be part of
your fitness journey and guide you towards a healthier, stronger, and more confident you. Remember, the
path to success begins with that first step, and you've already taken it. As you embrace each workout,
conquer your fears, and celebrate your victories, know that you're doing your best - and your best is
always good enough. I’m here to support you every step of the way. Here's to your fitness and confidence
– let's make this journey an unforgettable one!
 LIABILITY WAIVER
IMPORTANT: PLEASE READ CAREFULLY BEFORE USING THIS WORKOUT GUIDE.

By downloading or using this workout guide ("Guide"), you acknowledge and agree to the following
terms and conditions:

Assumption of Risk: You understand and acknowledge that participating in any physical
activity or exercise program involves inherent risks, including, but not limited to, the risk of
physical injury, harm, or death. You voluntarily assume all such risks, and you agree to use this
Guide at your own risk. If you use the Guide, you agree to modify and adjust the Guide as
needed to fit your personal, safe fitness levels and abilities.

Consultation with a Healthcare Professional: Before starting any exercise program, it is highly
recommended that you consult with a qualified healthcare professional to assess your
suitability for physical activity. You understand that Kelsey O'Callaghan is not a healthcare
professional and does not provide medical advice. Any advice or information provided in this
Guide should not replace or be considered a substitute for professional medical advice.

Release of Liability: To the fullest extent permitted by law, you hereby release, waive,
discharge, and covenant not to sue Kelsey O'Callaghan, her agents, representatives, and
affiliates (hereinafter referred to as "Released Parties") from any and all liability, claims,
demands, actions, or causes of action for any injuries, harm, or damage that may result from
your use of this Guide, including, but not limited to, negligence on the part of the Released
Parties.

Indemnification: You agree to indemnify and hold harmless the Released Parties from any loss,
liability, damage, or cost they may incur, including attorney's fees, resulting from your use of
the Guide.

No Guarantees: You understand that Kelsey O'Callaghan makes no guarantees, warranties, or

representations regarding the results you may achieve by using this Guide. Individual results
may vary, and your level of success will depend on a variety of factors unrelated to adherence
to the Guide.

By using this Guide, you affirm that you have read, understood, and agreed to all the terms and
conditions outlined in this Workout Guide Liability Waiver and Disclosure. If you do not agree
with any part of this agreement, do not use this Guide.