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Essential - LEAN 8 Week Transformation Guide
Essential - LEAN 8 Week Transformation Guide
Essential - LEAN 8 Week Transformation Guide
product disclaimer
This eBook has been written by Lilly Sabri, founder of Lean With Lilly.
LEAN 8 Week Transformation Guide is designed to help individuals improve their fitness and health through
exercise.
The content of this Guide has been devised from Lilly’s 9 years experience as an accredited Physiotherapist and
6 years as a Specialist Pilates instructor.
However this Guide is not designed to help individuals with injuries and / or specific health problems. It is
recommended that individuals with pre-existing injuries and / or health problems consult a medical professional
prior to commencing the LEAN 8 Week Transformation Guide to see if it right for them. Similarly, individuals who
are unsure of their current level of health or fitness should consult a medical professional prior to commencing
the Guide.
This Guide is designed to help individuals make positive healthy lifestyle changes, however it is not designed to
replace any prior medical assessment, advice, diagnosis or treatment.
As such, Lean With Lilly does not accept any responsibility for injuries caused by improper technique or form
whilst performing the exercises contained in the Guide.
Sharing or otherwise distributing the guide or associated materials to any third party is prohibited and may attract
fines under law.
I graduated from University in 2010 after completing my BSc Physiotherapy. I have always been passionate
about helping people and started my journey as a junior Physiotherapist working in the National Health Service
in London, UK in 2010. Every spare minute I had, I spent perusing my dream of working with Athletes. Four
years later, I had worked my way up to working as a Physiotherapist for Premier League and Championship level
Football Clubs.
After completing my training as a Pilates instructor, I set up my own Pilates classes with a fusion concept of HIIT
and Pilates. My next goal was to take my instructing online… That’s where you guys come in- The Lean With
Lilly Familia!
Many of you would have competed my workouts on my social media channels and have seen incredible results
so far. This Guide is designed to take you to the next level.
I have poured blood, sweat and tears into creating a rounded, enjoyable Guide that GETS RESULTS for both
mind and body!
I can’t wait to start this incredible journey with you and watch you progress.
#LetsDoThis
Love Lilly xx
I have spent the last 9 months designing and creating the ultimate Guide for you, based on my experience as a
Physiotherapist, a Pilates Instructor and from YOUR feedback over the last 2 years.
I wanted to create a Guide that not only helps you to achieve your aesthetic goals of a lean and toned physique,
but also more importantly, helps you to feel energized, strong, healthy and happy! Based on feedback from our
LWL familia over the last 2 years, a healthy mind and body are both of equal importance, and I feel passionate
and determined to help you all achieve your goals.
#LetsDoThis Familia
The structure of this program includes 2 HIIT, 3 Resistance, 1 Pilates and 1 Active Recovery session per week.
Equipment:
• A mat or soft surface to lie down
• LEAN Adjustable Resistance band
• LEAN HIIT Band
• Dumbbells: 1 -3 kg and 3 -6 kg
• A pillow
• A chair
NOTE: You can complete all workouts without resistance bands, if you do not have access to them
Water Bottles (or similar) can be used instead of Dumbbells.
A pillow and chair are used for a few workouts only.
Important Information
The structure of this Guide is as a recommendation only, I encourage you to increase or decrease the intensity
of this Guide depending on your current fitness levels, energy levels and goals. You can decrease intensity by
taking more rest / active recovery days, or completing less rounds/circuits within the workouts. Make note of this
on your tracking sheet. It’s a really great way of keeping yourself accountable and monitoring your incredible
progress.
This is a Guide only, and 8 weeks is not ‘set in stone’. It is absolutely fine if you need to take extra rest days
and complete the Guide over a longer period of time.
I recommend the LEAN GUIDE to be completed in conjunction with a healthy, balanced and nutritious diet in
order for you to get the best possible results.
Accountability
From years of experience, I have found the best way of tracking progress is with progress photos.
Your Goal: To take progress photos every 2 weeks and share with our support network.
To ensure this is an accurate representation of your progress, I recommend taking the photos as follows:
• On the same day
• At the same time of day
• In the same location and lighting
• Wearing the same outfit (if possible in shorts/ underwear and a sports bra)
• Standing in the same position
Our #LWL family will not only share their journey with you, but they will also encourage you on your LEAN
journey too.
We are big believers in sharing motivation and inspiration and coming together as a community to become the
healthiest and happiest versions of ourselves.
Don’t forget to tag us on the social media handles listed below to be reposted.
lilly sabri
@lillysabri
@leanwithlilly
lilly sabri
www.leanwithlilly.com
#leanwithlilly
#lwl
1. 2. 3. 4. 5. 6. 7.
repeat out loud... a positive message something you something you are something you something you something you
i can achieve my to yourself appreciate proud of would like to love about achieved this week
goals improve yourself
#letsdothis
#letsdothis
www.leanwithlilly.com
lilly sabri @lillysabri lilly sabri lean with lilly guides
FORMAT
Circuit 1: Fat Burn & Abs | 10 minutes | 45 sec on / 15 sec recovery
1 2
SECTION SECTION
FAT BURN & ABS FAT BURN & LEGS
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. Jump In / Out Squat & Punch D 1-3KG 1. SPEED PUSH OUTS HB
5. Commando Planks
8. Seesaw Planks
9. Froggers
FORMAT
Section 1 : CORE | 10 mins | 45 sec on / 15 sec recovery
1 2
SECTION SECTION
45 SECONDS ON 15 MINUTES
15 SECONDS RECOVERY 7.5 MINUTES ON EACH SIDE
9. Clams x20
Knees) x10
3. Fire Hydrants Right x10 HB 3. Single leg left (hip extension) Left side 20 secs
4. Fire Hydrants Pulsations at the top Right x20 HB Right side 20 secs
5
SECTION
5 MINUTES
1 MINUTE ON EACH EXERCISE
1. Hundreds HB
2. Oblique Crunch
5. Boat Hold
FORMAT
Section 1 : Glute Activation | 15 minutes | 45 sec on / 15 sec recovery
1 2
SECTION SECTION
GLUTE ACTIVATION AMRAP SUPERSET : 2 EXERCISES
45 SEC ON 4 MIN 30 SECONDS ON
15 SEC RECOVERY 30 SECONDS RECOVERY
1. Bridge Hold & Pulse Out AB AMRAP SUPERSET 1 : GLUTES
2. Butterfly Bridge AB USING BAND & HOLDING WEIGHTS BY CHEST FOR BOTH
feet are, the harder it is) D 3-6KG and AB AMRAP SUPERSET 2 : HAMSTRINGS
6. Fire Hydrants Left AB A. SINGLE LEG DEADLIFT X8 EACH SIDE D 3-6KG
7. Fire Hydrants Right AB B. SINGLE LEG HAMSTRING BRIDGE X10 EACH SIDE
8. Side Leg Lift Left AB
13. Single Leg Hamstring Bridge Left AMRAP SUPERSET 4 : GLUTES AND HAMSTRINGS
14. Single Leg Hamstring Bridge Right
1. BUTTERFLY BRIDGES X20 D 3-6KG and AB
15. 4 Point Kneel Up & Overs
2. CRAB WALKS X10 D 3-6KG and AB
around Ankles)
FORMAT
Circuit 1: Abs & Fat Burn | 10 minutes | 45 sec on / 15 sec recovery
1 2
circuit circuit
ABS & FAT BURN CORE
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. Roll Up & Punch x2 D 1-3KG 1. ROLL UP / DOWN D 1-3KG (ADVANCED: WEIGHT BEHIND
5. Bicycles
8. Kick-Throughs
goals, schedule and your experience with the workouts, you may want to increase the amount of Active Recovery days per
week. This can be either substituting a workout with an active recovery session, or addicting additional active recovery
sessions in to your week and increasing the length of the 8 week LEAN Guide.
Performing easy and gentle Active Recovery movements have been found to improve circulation, which helps promote
nutrient and waste product transport throughout the body. This, in theory, helps the muscles repair and refuel faster.
The key to a successful Active Recovery day, is to keep your body moving at low intensity.
The LEAN VIDEO & LEAN PERSONAL Guides include 4 Stretch routines.
Below I have demonstrated basic stretches that will target the entire body.
Walking
Swimming
Gentle Cycling
and Yoga
FORMAT
amrap superset 1: Hamstrings | 2 supersets at 4 minutes each / 30 second recovery
1 2
amrap superset amrap superset
HAMSTRINGS QUADS
4 MINUTES EACH 4 MINUTES EACH
30 SECOND RECOVERY 30 SECOND RECOVERY
AMRAP SUPERSET 1: AMRAP SUPERSET 1:
1. DEADLIFT X10 D 3-6KG 1. DEEP SQUAT | HEEL RAISE X10 D 3-6KG AND AB
2. HAMSTRING BRIDGE X20 D 3-6KG 2. BANDED PUSH OUTS X8 EACH LEG D 3-6KG AND AB
3. SPLIT LEG DEADLIFT X10 EACH LEG D 3-6KG 3. KNEELING QUAD DROP BACK ON KNEES X8
4. SINGLE LEG BRIDGE X20 EACH SIDE 4. NARROW SQUAT PULSE X4 WIDE SQUAT PULSE X4
1. CRAB WALKS X16 D 3-6KG AND AB 1. BACK PLANK WITH ADDUCTION (SQUEEZE BALL/ PILLOW
AMRAP SUPERSET 2:
3. BRIDGE PULSE UP X20 | PULSE OUT X20 D 3-6KG AND AB AMRAP SUPERSET 2:
4. CURTSY LUNGE TO SQUAT X8 EACH SIDE D 3-6KG AND AB 3. NARROW SQUAT WITH PILLOW (SQUEEZE BALL/ PILLOW IN
BETWEEN KNEES) X8 P
FORMAT
Circuit 1: Chest & Shoulders | 15 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
CHEST & SHOULDERS CORE & ARMS
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
D 1-3KG OR D 3-6KG DEPENDING ON ABILITY 1. SIT UP WITH PUNCH X2 D 1-3KG
1. Lateral Raises D 1-3KG OR D 3-6KG 2. SPEED PUNCHES IN ROLL BACK HOLD D 1-3KG
2. Lateral Raise at 45deg angle D 1-3KG OR D 3-6KG 3. HUNDREDS WITH DUMBBELL IN BETWEEN SHINS D 1-3KG
5. Lateral Raise pulsations (lower half way only) 6. FULL ROLL UP D 1-3KG
D 1-3KG OR D 3-6KG 7. ROLL BACK HOLD WITH LEG PUMP (20 SEC EACH SIDE)
2. Tricep Dips
3. Tricep Push Up
6. Tricep Dips
7. Tricep Push Up
FORMAT
Warm Up – 2 minutes
FINISHER: 8 minutes
1
warm up circuit
FAT BURN
2 MINUTES 45 SEC ON
30 SECONDS EACH EXERCISE 15 SEC RECOVERY
1. 30 seconds Overarm Squats 1. AIR SKIPPING
6. SHUFFLE JUMPS
4
circuit finisher
FAT BURN AND LEGS
45 SEC ON 8 MINUTES
15 SEC RECOVERY 1 MINUTE EACH EXERCISE
1. Bridge Pulsations Pump Ups D 1-3KG and HB 1. BRIDGE PUSH OUTS AB
3. Quads Kneeling Drop Back (Controlled) 3. INNER THIGH BRIDGES (FEET APART & INNER THIGHS
FORMAT
Section 1: Deep Core | 15 minutes | 45 seconds on / 15 seconds recovery
1 2
section section
DEEP CORE GLUTES
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. TOE TAPS ON PILLOW P 1. BANDED PUSH OUTS AB
4. ROLL BACK HOLD & PULSE D 1-3KG 4. BACK PLANK BUTTERFLY PUSH OUT AB
12. OBLIQUE SITS UPS LEFT D 1-3KG 12. SIDE LEG LIFT IN EXTENSION RIGHT AB AND D 1-3KG
13. OBLIQUE SITS UPS RIGHT D 1-3KG 13. SIDE LEG LIFT IN EXTENSION LEFT AB AND D 1-3KG
14. RUSSIAN TWIST WITH SINGLE LEG STRETCH D 1-3KG 14. CLAM LEFT AB
13. Bicycles
FORMAT
Section 1: glute activation | 7 minutes | 1 minute each exercise
1 2
SECTION SECTION
GLUTE ACTIVATION AMRAP SUPERSET : 2 EXERCISES
7 MINUTES 7 MINUTES ON
1 MINUTE EACH EXERCISE 30 SECONDS RECOVERY
HIIT Band used for all exercises: HB AMRAP SUPERSET :
3. Bridge Single Side Hip Drop then Push Out HB D 3-6KG and AB
2. Static Lunge Left D 3-6KG and AB 1. CHAIR HIP THRUSTS X10 D 3-6KG, AB AND C
3. Side Lie Leg Raise Left D 3-6KG and AB 2. SQUAT BUTT TO CHAIR X10 D 3-6KG, AB AND C
D 3-6KG and AB
5
SECTION
FINISHER
5 MINUTES
1 MINUTE EACH EXERCISE
1. Bridge Single Side Hip Drop D 3-6KG and AB
FORMAT
Circuit 1: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
ABS & CARDIO ABS
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. DEAD BUGS D 1-3KG 1. FROG POSITION ROLL UP / DOWN D 1-3KG
4. STANDING PUSH OUT WITH PUNCH D 1-3KG AND HB (20 4. OBLIQUE CRUNCH LEFT D 1-3KG
9. JUMP JACK WITH PUNCH D 1-3KG AND HB 10. BOAT HOLD D 1-3KG
5. Speed Bicycles
The answer is to make the new changes habitual. Once you have created good habits, it will be much easier to maintain
your new lifestyle as the changes will seem like second nature. Here are 4 tips to turning those difficult healthy
It is a fact that your initial excitement and motivation to get healthy will start to die down as your journey progresses,
especially if your goals seem unattainable. To overcome this, set small, achievable goals for yourself instead of one huge
one. Make your goals SMART: specific, measurable, achievable, realistic, and to a time scale.
Consistency is critical in forming habits. By completing my workouts every day at the same time, you are making it easier
for the habit to form. Working out sporadically, during different days and at different times makes it nearly impossible to
make this activity habitual. This is especially important at the beginning of your lifestyle overhaul when you are trying to
overcome bad habits and replace them with healthy habits. Once these activities have become a normal part of your day, it
Tip 3: Swish it
A little trick from Neuro-Linguistic Programming to let go of a bad habit and form a new one is to swish. First, imagine
yourself performing the bad habit, then pushing that habit aside for the new, healthy habit. Then, visualize yourself in a
“highly positive state” like running without struggle. Repeat this process several times until you automatically swish
Failure will happen, it is inevitable, but use it to your advantage. Learn from changes that didn’t work and retool them and
try again. Make sure that your slip up is only a hiccup in your journey to a healthy lifestyle and not the end of it.
Most of all, appreciate how far you have come and be proud of yourself. The progress you have made so far, since
starting your LEAN journey is incredible. I (and the rest of your LWL family) are incredibly proud of you.
Love, Lilly xx
FORMAT
Activation: 10 minutes | 30 seconds on each exercise
activation
10 MINUTES
1
30 SECONDS ON EACH EXERCISE SECTION
1. CRAB WALKS D 3-6KG GLUTES
2. DEEP SQUAT AB 7 MINUTES
3. CRAB WALKS D 3-6KG
30 SECONDS RECOVERY
4. DEEP SQUAT AB AMRAP SUPERSET :
5. HAMSTRING BRIDGES D 3-6KG AND AB 1. FIRE HYDRANT X10 EACH SIDE D 3-6KG (DB IN KNEE CREASE)
6. BRIDGE PULSE UPS D 3-6KG AND AB 2. CURTSY LUNGE X10 EACH SIDE D 3-6KG
1. SPLIT LEG DEADLIFT X10 EACH SIDE 1. JUMP IN / OUT SQUAT X10 AB
2. HAMSTRING BRIDGE SINGLE LEG X8 EACH SIDE 2. DEEP SQUAT PUSH OUT D 3-6KG AND AB X10
4
SECTION finisher
INNER THIGHS
7 MINUTES 5 MINUTES
30 SECONDS RECOVERY 30 SECONDS ON EACH EXERCISE
AMRAP SUPERSET : 1. HAMSTRING BUTTERFLY BRIDE D 3-6KG AND AB
1. INNER THIGH RAISE X20 THEN X10 PULSES EACH SIDE 2. HAMSTRING BRIDGE PULSE OUT D 3-6KG AND AB
5. SWIMMING
FORMAT
Circuit 1: Core | 10 minutes | 45 seconds on / 15 seconds recovery
Circuit 2: Upper Body – Shoulders & Arms | 10 minutes | 45 seconds on / 15 seconds recovery
Circuit 4: Upper Body – Triceps & Back | 10 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
CORE UPPER BODY – SHOULDERS & ARMS
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. Sit Up with Punch x2 D 1-3KG or D 3-6KG 1. LATERAL RAISES AT 45DEG ANGLE D 1-3KG or D 3-6KG
6. Toe Reaches P (pillow in between feet) 6. LYING CHEST PRESS D 1-3KG or D 3-6KG
FORMAT
Circuit 1: FAT BURN | 10 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
FAT BURN FAT BURN ABS
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. CROSS OVER JUMP SQUAT 1. HUNDREDS D 1-3KG
finisher
FINISHER
5 MINUTES
1 MINUTE EACH EXERCISE
1. SIT UP REACH THROUGH HB
FORMAT
Warm Up: 2 minutes
1
warm up section
CORE
45 SEC ON
2 MINUTES 15 SEC RECOVERY
1. Roll Back Hold and Heel Slides x8 each leg 1. SINGLE LEG STRETCH X10
1. ELEVATED FEET CLAMS X20 HB 3. TRICEP BACK PLANK & BUTTERFLY PUSH OUT X16 HB
2. ELEVATED FEET CLAM PUMPS X20 HB 4. HUNDREDS WITH BAND X100 REPS HB
6. DONKEY KICKS X10 HB (BAND MOVED TO AROUND 8. RUSSIAN TWISTS X10 D 1-3KG
HAMSTRING AND SHIN) 9. RUSSIAN TWISTS WITH SINGLE LEG STRETCH X10 D 1-3KG
7. DONKEY KICKS PUMPS X20 HB (BAND MOVED TO AROUND 10. BOAT HOLD 30 SECONDS D 1-3KG
FORMAT
Activation: 9 minutes | 50 seconds on / 10 seconds recovery
1
activation SECTION
CORE GLUTES
50 SEC ON 5 MINUTES
10 SEC RECOVERY 30 SECONDS RECOVERY
1. Alternating Curtsy Lunges AMRAP SUPERSET :
3. Bridge Hip Dips | Butterfly Push Out HB 2. DEEP SQUAT WITH PUMP D 3-6KG AND AB X10
hamstring)
7. Crab Walks
9. Butterfly Bridges
1. SPLIT LEG DEADLIFT D 3-6KG 1. DOUBLE BUTTERFLY BRIDGE X20 D 3-6KG AND AB
2. HAMSTRING BRIDGE WALK OUT X8 D 3-6KG 2. SIDE LEG LIFT X20 D 3-6KG AND AB
4 5
SECTION SECTION
GLUTES OUTER GLUTES
5 MINUTES 5 MINUTES
30 SECONDS RECOVERY 30 SECONDS RECOVERY
AMRAP SUPERSET : AMRAP SUPERSET :
1. DEEP SQUAT PULSE X10 D 3-6KG AND HB 1. SIDE LEG LIFT X20 HB
6
SECTION finisher
GLUTES FINISHER
5 MINUTES 5 MINUTES
1 MINUTE EACH EXERCISE 1 MINUTE EACH EXERCISE
1 MINUTE ON EACH EXERCISE, ALTERNATING FOR 5 MINUTES 1. Single Leg Hamstring Bridge (30 seconds each leg)
2. ELEVATED FOOT BRIDGES 1 MINUTE AB AND C 4. Corner Kicks AB (30 seconds each leg)
D 3-6KG, AB and HB
FORMAT
Circuit 1: Abs & Cardio | 12 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
ABS & CARDIO ABS/CORE
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. Oblique Crunch 1. JUMP JACK X2 WITH PUNCH X2 D 1-3KG
leg) D 1-3KG
8. Flutter Kicks
9. Dead Bugs
11. Hundreds x2
First up, well done for making it this far through your LEAN Guide. You should be so proud of yourself!
One of my biggest learnings from studying Physiotherapy at University, is that the human body is truly amazing. It gives us
signs every minute of every single day. It’s up to us whether we listen to them or not. Some of the signs that your body is
craving recovery include: Fatigue, Muscle soreness, Decreased performance - both mentally and physically.
Experiencing these things is not a sign of weakness or anything to feel guilty about. This is simply your body telling you
It is important to replace the lost fluid from exercise. Drinking plenty of water has been found to enhance recovery.
3. Stretching
After an intense workout, gently stretching your muscles can aid recovery. See the image glossary for total body
stretching recommendations.
4. Active Recovery
Active recovery, as discussed in week one has been found to improve circulation. Improved circulation helps to promote
nutrient and waste product transportation through the body. This in turn helps the muscles repair and refuel faster.
These are known to be effective ways to improve circulation and in turn enhance recovery and ease muscle tension.
Refueling your energy stores after exercise is key if you want your body to recover and repair tissues. Building lean muscle
When considering muscle growth, it is important that you are consuming enough protein. Protein supplementation can
Please do not underestimate the importance of this! Your body truly is an incredible machine, but like any other, it needs
to be charged. Consider your rest and sleep as your charge time. While you sleep, your body produces Growth Hormone
which is largely responsible for tissue growth and repair. Make sure you’re getting enough rest and sleep to aid your
recovery.
FORMAT
Activation: 15 minutes | 50 seconds on / 10 seconds recovery
AMRAP Supersets
1
activation SECTION
CORE HAMSTRINGS
50 SEC ON 7 MINUTES
10 SEC RECOVERY 30 SECONDS RECOVERY
1. Skaters AMRAP SUPERSET :
2. Deep Squat to Leg Lift AB 1. SPLIT DEADLIFT X10 EACH LEG D 3-6KG
3. Butterfly Bridge AB 2. SINGLE LEG BRIDGE X20 EACH LEG D 3-6KG (ONE DB ON
1. DEEP SQUAT WITH PUSH OUT X10 D 3-6KG AND AB 1. STATIC SIDE LUNGE SHIFTS X16 D 3-6KG
2. FIRE HYDRANTS X20 AB 2. INNER THIGH RAISES X20 EACH SIDE D 3-6KG
4
SECTION
BOOTY & QUADS
7 MINUTES
30 SECONDS RECOVERY
AMRAP SUPERSET :
FORMAT
Circuit 1: Upper Body – Shoulders & Chest | 10 minutes | 50 sec on / 10 sec recovery
Circuit 3: Upper Body – Back, Triceps & Shoulders | 10 minutes | 50 sec on / 10 sec recovery
1 2
circuit circuit
UPPER BODY – SHOULDERS & CHEST CORE
50 SEC ON 50 SEC ON
10 SEC RECOVERY 10 SEC RECOVERY
1. Shoulder Press D 1-3KG or D 3-6KG 1. SIT UP & PUNCH X2 D 1-3KG or D 3-6KG
2. Lateral Raise (45 degree angle) D 1-3KG or D 3-6KG 2. ROLL BACK HOLD & FRONT SHOULDER PUMPS D 1-3KG or
5. Lateral Raise with Palm Twist D 1-3KG or D 3-6KG 4. OBLIQUE SIT UP & PUNCH LEFT D 1-3KG or D 3-6KG
6. Arnold Press D 1-3KG or D 3-6KG 5. ROLL BACK SPEED PUNCHES D 1-3KG or D 3-6KG
7. Steering Wheel Twists D 1-3KG or D 3-6KG 6. REVERSE CRUNCH | TOE TAPS D 1-3KG or D 3-6KG
8. Lying Bridge Chest Press D 1-3KG or D 3-6KG 7. HUNDREDS D 1-3KG or D 3-6KG (DUMBBELLS IN BETWEEN
10. Bicep Curl | Shoulder Press D 1-3KG or D 3-6KG 8. 4 POINT CORE HOLD WITH SHOULDER TAPS
9. CROSSOVERS
3. Bent Over Row & Tricep Kick Back D 1-3KG or D 3-6KG 3. SIDE CRUNCHES (25 SECOND EACH SIDE) D 1-3KG or
6. Reverse Hundreds D 1-3KG or D 3-6KG 5. ROLL BACK HOLD LEG PUMP UP (25 SECOND EACH SIDE)
7. Bent Over Row & Tricep Kick Back D 1-3KG or D 3-6KG 6. ROLL UP / DOWN D 1-3KG or D 3-6KG
8. Fly into Shoulder Press D 1-3KG or D 3-6KG 7. SITTING SINGLE LEG STRETCH
finisher
SHOULDERS
1 MINUTE ON EACH EXERCISE
1. Lateral Raise D 1-3KG or D 3-6KG
FORMAT
Circuit 1: Abs & Arms | 15 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
ABS & ARMS LEGS & BOOTY
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. BANDED SINGLE LEG STRETCH HB 1. KNEEL TO SQUAT
2. TRICEP DIP BACK PLANK BUTTERFLY PUSH OUT HB 2. GOBLET SQUAT D 3-6KG
5. ROLL BACK HOLD & PUMP OUT HB (20 SECONDS EACH 5. SIDE LUNGES LEFT D 3-6KG
SIDE) 6. SEATED PUSH OUTS AB
6. RUSSIAN TWIST | CRUNCH IN 7. BUTTERFLY BRIDGES D 3-6KG AND AB
7. TOE REACHES 8. CRAB WALKS * AND AB
8. BACK PLANK WITH LEG RAISES
9. STANDING PUSH OUTS D 3-6KG AND AB
9. TOE TAPS
10. INNER THIGH RAISE RIGHT
10. SIT UP WITH DOUBLE ARM PUNCH D 1-3KG
11. INNER THIGH RAISE LEFT
11. FLY INTO SHOULDER PRESS D 1-3KG
12. SIDE LEG LIFT RIGHT D 3-6KG
12. LATERAL RAISE D 1-3KG
13. SIDE LEG LIFT LEFT D 3-6KG
13. REVERSE CRUNCH TO TOE TAP
14. STATIC LUNGE LEFT D 3-6KG
14. DEAD BUGS D 1-3KG
15. CURTSY LUNGES D 3-6KG
15. BOAT HOLD D 1-3KG
4. SPEED BICYCLES
8. BANDED HUNDREDS HB
FORMAT
Warm Up
Section 1: Core
Section 3: Core
1
Warm Up section
CORE
AS PER REPITITIONS AS PER REPITITIONS
1. IMPRINT SPINE WALK OUTS X10 1. DEAD BUGS ON PILLOW X20 P
2. SINGLE LEG STRETCH RIGHT X10 2. DOUBLE LEG STRETCH ON PILLOW X16 P
3. SINGLE LEG STRETCH LEFT X10 3. V HOLD ON PILLOW 10 SECONDS P
4. ROLL BACK HOLD WITH ARM OPENING X16 4. HUNDREDS ON PILLOW X10 ARM PUMPS P
5. ROLL BACK HOLD PULSATIONS X10 5. DEAD BUGS X16 P
2. Single Leg Bridge (Hooked Foot) x8 each leg 2. RUSSIAN TWISTS D 3-6KG X16
3. Wide Foot Butterfly Bridge (on Toes) HB x16 3. OBLIQUE TWIST CRUNCH RIGHT X16
4. Bridge on Toes Pump Outs HB x20 4. OBLIQUE TWIST CRUNCH LEFT X16
5. Wide Foot Bridge Pump Ups HB x20 5. HUNDREDS WITH WEIGHT IN SHINS D 3-6KG X10 ARM PUMPS
6. Hamstring Butterfly Bridge D 3-6KG and HB x16 6. ROLL BACK HOLD WITH ARM OPENING D 1-3KG X16
7. Hamstring Butterfly Bridge Pump Outs D 3-6KG and 7. ROLL BACK HOLD & PULSE D 1-3KG X16
8. Hamstring Butterfly Bridge Pump Ups D 3-6KG and 9. REVERSE CRUNCH TO TOE TAP X16
9. Butterfly Bridge on Toes D 3-6KG and HB x16 11. DOUBLE LEG TOW TAPS X16
In side Lie 12. 8 CROSSOVERS X8 LOWERS AND LIFTS
10. Clam D 3-6KG and HB x16 13. HEEL TAPS X16
11. Forward Side Leg Lift D 3-6KG and HB x16
4
section
FULL BODY
AS PER REPITITIONS
1. Tricep Dip Back Plank with Butterfly Push Out D 3-6KG Stomach Lie Position
x16 7. Hip Extension Hold x10 seconds each side
2. Back Plank Butterfly Push Out Pulse D 3-6KG x16 8. Heel Taps x16
5. Plank Rows D 1-3KG x10 each side 11. Reverse Hundreds D 1-3KG x100 reps
FORMAT
Activation: 5 minutes | 1 minute each
1
activation SECTION
GLUTES
5 MINUTES 4 MINUTES
1 MINUTE EACH EXERCISE 30 SECONDS RECOVERY
1. Seated Push Outs HB AMRAP SUPERSET :
2. Forward Side Leg Pumps Left HB 1. CRAB WALKS X20 D 3-6KG AND AB
3. Side Lie Extended Lifts Left HB 2. PUSH OUTS X20 D 3-6KG AND AB
2
SECTION
HAMSTRINGS
4 MINUTES
30 SECONDS RECOVERY
AMRAP SUPERSET :
3. HAMSTRING BUTTERFLY BRIDGES D 3-6KG AND AB 2. STATIC LUNGE X8 EACH SIDE D 3-6KG AND AB
5. CLAMS RIGHT AB
6. CLAMS LEFT AB
5 6
SECTION SECTION
HAMSTRINGS GLUTES
4 MINUTES 45 SEC ON
30 SECONDS RECOVERY 15 SEC RECOVERY
AMRAP SUPERSET : 1. SEATED PUSH OUT HB
1. HAMSTRING BRIDGE WALK OUTS X10 2. CLOSED FEET BUTTERFLY BRIDGE D 3-6KG AND AB
2. HOOKED LEG HAMSTRING BRIDGES X10 EACH SIDE 3. FORWARD SIDE LEG CIRCLES LEFT (20 SECONDS EACH
DIRECTION) D 3-6KG
DIRECTION) D 3-6KG
FORMAT
Circuit 1: Abs & Cardio | 10 minutes | 45 seconds on / 15 seconds recovery
1 2
circuit circuit
ABS & CARDIO FAT BURN
45 SEC ON 45 SEC ON
15 SEC RECOVERY 15 SEC RECOVERY
1. ROLL BACK HOLD & ARM OPENING D 1-3KG AND HB 1. JUMP LUNGES X3
7. DEAD BUGS
LEG)
STAYING ON TRACK WITH YOUR HEALTH AND FITNESS GOALS UNFORTUNATELY REQUIRES WAY MORE THAN JUST WORKING OUT. NUTRITION
PLAYS A KEY ROLE IN THIS. I’M A MASSIVE BELIEVER THAT LIVING A HEALTHY LIEFTYLE THAT IS MAINTAINABLE IS THE KEY TO HAPPINESS.
Serves 4 pancakes
INGREDIENTS:
egg whites - 2
Linwoods milled organic mix (or superfood mix of your choice) - 1 Tbsp (heaped)
METHOD
1. Mix flour and a 1/4 cup of coconut milk in a large mixing bowl
2. Add chia seeds and Superfoods mix, before adding 2 egg whites
FORMAT
Activation: 10 minutes | 50 seconds on / 10 seconds recovery
1
activation SECTION
INNER THIGHS
50 SEC ON 7 MINUTES
10 SEC RECOVERY 30 SECONDS RECOVERY
1. FIRE HYDRANTS LEFT HB AMRAP SUPERSET :
3. SEATED PUSH OUTS HB 2. INNER THIGH RAISE X10 PLUS X10 PUMPS (EACH LEG)
9. CRAB WALKS HB
1. DEEP SQUAT WITH PUSH OUT X10 D 3-6KG AND AB 1. STATIC SIDE LUNGE SHIFTS X16 D 3-6KG
2. FIRE HYDRANTS X20 AB 2. INNER THIGH RAISES X20 EACH SIDE D 3-6KG
4
SECTION
BOOTY & QUADS
5 MINUTES
30 SECONDS RECOVERY
AMRAP SUPERSET :
FORMAT
Circuit 1: Upper Body | 15 minutes | 50 sec on / 10 sec recovery
1 2
circuit circuit
UPPER BODY CORE & UPPER BODY
50 SEC ON 50 SEC ON
10 SEC RECOVERY 10 SEC RECOVERY
1. LATERAL RAISE (45 DEGREE ANGLE) D 1-3KG 1. ROLL UP & PUNCH UP D 1-3KG
7. SHOULDER PRESS | INTERNAL ROTATION D 1-3KG 7. SIDE PLANK CRUNCH | FEED UNDER – LEFT D 1-3KG
8. LYING CHEST AROUND THE WORLD D 1-3KG 8. RUSSIAN TWIST | PUNCH UP D 1-3KG
possible) D 1-3KG
4. Toe Taps
6. Scissors
11. Crossovers
congratulations!
exercise glossary
4 Point Hold
modifications
4 Point Hold/Kneel & Crunch (or Single Leg Crunch)
Crunch knee towards elbow, alternate legs
Air skipping
modifications
Around the World | Front Raise
Take your hands behind your head, before pushing them out in front into the front raise position (palms facing down).
Then draw them back in and repeat.
Back Plank with Butterfly Push Out (or called Back Plank Push Outs)
modifications
Back Plank Leg Lifts
Transfer your bodyweight onto one side, pull the core in tight and straighten one leg out. Hold for up to 10 seconds and
then change side. To progress: try a straight leg back plank.
modifications
Bent Over Rows with Tricep Extension
Slightly hinge at the hips, bending the body weight forward. Squeeze the shoulder blades together as you row. Then
straighten at the elbows to hit the triceps. Return back to starting position and repeat
Bicep Curls
Boat Hold
Bridge
modifications
Bridge on Toes with Hip Dips (or called Bridge Single Leg Hip Dips)
High on the toes with the feet in close to the bottom. Dip one hip down, then thrust back up again squeezing the glutes.
Repeat on the other side. This can be done on your toes or with your flat feet.
Burpees
Butterfly Bridges
modifications
Butterfly Bridge on Toes
Repeat as above but on your toes.
Butterfly Bridge | Closed Feet (or called Closed Feet Butterfly Bridge)
Place the feet touching together, and the complete butterfly bridge.
Commando Planks
Crab Walks
Curtsy Lunge
modifications
Curtsy Lunge to Squat
Step foot behind into curtsy lunge, then straight into a squat. Alternate sides
Dead Bugs
Deep Squat
modifications
Deep Squat | Heel Raise
Hold strong in the squat position, core tight and chest open. Raise you heels and lower.
modifications
Double Leg Toe Taps
Keep your lower back flat, lower both feet together to touch the floor and back up again.
Fire Hydrants
modifications
Flutter Kicks (Stomach Lie Position) or called Reverse Flutter Kicks
Lie on your stomach and squeeze your glute muscles as you lift your legs off the floor. With flexed feet, flutter the legs
up and down
Frog Position
modifications
Frog Crunches
With the feet touching, and knees apart, crunch your body upwards, reaching the hands through towards your feet
modifications
Front Raise Hold
Lift the weight in front of your body, draw your shoulder blades down and in and hold.
Goblet Squat
modifications
Goblet Squat | Heel Raise
From the Goblet Squat position raise and lower the heels
Half Burpees
modifications
Hamstring Bridge Pulse Outs or Pulse Up
From the hamstring bridge position, pulse the hips upwards (or outwards) squeezing the glute muscles
Heel Taps
modifications
Heel Taps (Stomach Lie Position)
Start lying on your stomach. Squeeze your glutes and lift your legs up off the floor. With flexed feet, tap the heels
together.
modifications
High Knee Runs x4 | Pop Jump
4 high knee runs on each leg, reach the hands to the floor and then jump upwards
Hip Opening
modifications
Hundreds with band (or called Banded Hundreds)
Place the band around your knees, keep the pressure on, pushing out against the band, as you pump your arms up and
down
Jump Squats
modifications
Jump In / Out Squat & Punch
As you jump your feet out, punch across the body with (or without) a light weight.
Jump Jacks
modifications
Jump Jack x4 | High Knees x4
After 4 jump jacks, run on the spot with high knees for 4 each side.
Kneel to Squat
Kneeling Quad Drop Backs (or called Quads Kneeling Drop Back)
Lateral Raises
modifications
Lateral Raise at 45deg angle
Complete lateral raise with our arms forward at a 45 degree angle.
modifications
Modified Clam - Open Leg Clam Pumps
Once you have opened the clam position, straighten the upper leg. With a strong raised upper leg, pump it up and down.
modifications
Narrow Squat Pulse x4 Wide Squat Pulse x4
Pulse in a low squat with the legs close together for 4, then widen the legs and repeat for 4
Oblique Crunch
Plank Jacks
modifications
Plank Jack Commandos
Jump the feet in and out, then lower down onto your forearms and back up again.
Plank Rows
Place the weight in one hand. With a stable back and engaged core, row the arm backwards, squeezing the shoulder
blades together and lower.
Pop Squats
Press Up
Reverse Hundreds
modifications
Roll Back Hold | Arm Opening
In a core hold position, open one arm out at a time, following the hand with your eyes, rotating through the trunk.
modifications
Roll Up & Punch (or called Sit Up with Punch) x2
As you sit up from lying, punch the weights across the body, one at a time, rotating through the waist.
Reverse Lunges
modifications
Russian Twist | Punch Up
In between each twist, punch the arms up to the sky (with or without weight)
Scissors
modifications
Scissors | Reverse Crunch
Place the hands underneath the lower back/ glutes. Lift into a reserve crunch, driving the knees towards the chest,
followed by a single leg scissor, and repeat
Seesaw Planks
Shoulder Press
Side Crunch
modifications
Side Leg Circles
In a side lie position, move the upper leg as far forward as possible and draw some small circles with the foot
Side Lunge
modifications
Side Plank Crunch | Feed Under
In the side plank position of your choice, crunch the upper leg towards the elbow, then feed the arm under the waist (with
or without a weight)
Single Leg Hamstring Bridge (or called Single Leg Glute Bridge)
modifications
Single Leg Bridge (Hooked Foot) (or called Hamstring Bridge- Hooked Leg)
Lift one leg and hook the ankle over the opposite knee. From there, lift the pelvis up and down
Skaters
Static Lunge
Speed Bicycles
modifications
Step Outs
With (or without) the band around your knees, step each leg outwards, one at a time. Try to keep the other leg strong
and stable.
Swimming
Toe Reaches
modifications
Toe Taps on Pillow (or Pilates Ball)
Repeat the same exercise but instead on a pillow or pilates ball to make it more challenging.
Tricep Dips
modifications
Tricep Dip in Back Plank with Butterfly Push Out
Once you have completed your tricep dip, thrust the pelvis upwards and outwards, pushing out against the band (band
above knees or without).
Tricep Raises
V hold
stretches
Hamstrings Quad Spine
Shoulders Shoulders
Wrists
Back
Hip Flexor
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