Mari Fitness Home Guide PDF

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Download Mari Fitness Home Guide PDF

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Fit With Mari Home Guide By: Mari Llewellyn

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 facebook community (Fit With Mari)

and our highly active Instagram page (@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 website you can find adorable heavy duty resistance bands that will not fold, roll or snap!)

A set of dumbbells (You can order these on amazon, or buy at local sporting goods store.)

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

8

Intro to Circuits The workouts in this guide will be done as circuits. 1 5

2

6

3

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 Knee Pushups

1

UPPER BODY

WEEK 1

Failure

“Record your amount each week! Watch it go up!”

Side Laterals

12 REPS

“Pinkies up like you're pouring tea!”

2

1

2

Overhead Press

2

1

15 R

3

Front Raise

1

2

Tricep Kickback

12 REPS

4

12 REPS

1

“Slow and controlled. No swinging!”

2

Close Grip Floor Press

15 REPS

“Elbows in!”

1

2 6

1 Today’s Ab Circuit: Abs

2

3

#1

10

DAY 2 Squat Walks 1

LOWER BODY

WEEK 1

10 REPS

“Slow and push through heels, this should burn! 10 reps each leg.”

Wide Stance Squat

15 REPS

“DB up on shoulders."

2

11

2

Pulse Lunge In Place

3 1

2

3

10 R

“Pulse reps are only 3/4 way up and quick! 10 reps each leg.”

RDL

15 REPS

“Push your hips back, deep hamstring stretch!”

4

1

2

Seated Hip Abduction

3 15 REPS

1

2

“RB needed, push knees out as wide as you can.”

1

2

11

DAY 3 Bent Over Row 1

WEEK 1

UPPER BODY 15 REPS

“Squeeze your shoulder blades together!”

Rear Delt Flies

15 REPS

“Spread hands as far apart as you can!”

2

11

2

Alternating Bent Over Row

3 1

10 R

1

2

“Alternating one arm at a time. 10 reps each arm.”

mer Curl

1

2

Bicep Curl

15 REPS

3

4

1

1

15 REPS

2

2

Today’s Ab Circuit: Abs

#1

12

DAY 4 Narrow Stance Squat 1

LOWER BODY

WEEK 1

15 REPS

Frog Pump

12 REPS

“Push those heels together!"

11

2

2

Hip Thrust

12 REPS

1

1

2

“Keep your chin tucked, push through heels keep glutes squeezed tight. ”

Abduction

12 REPS

“1 second pause at peak of each rep.”

1 1

2

4

1

2

1

Today’s Circuit Slayer: Pulse

Squats

You will do pulse squats until failure.

13

DAY 1 Knee Pushups

1

UPPER BODY

WEEK 2

Failure

Alternating Overhead Press

“Record your amount each week! Watch it go up!”

8 REPS

“8 Controlled reps with each side!”

2

1

2 1

Front Raise

2

3

10 REPS

Side Laterals

1

2

10 REPS

4

1

2

3

Behind the Head Extension “One arm at a time.” 12 REPS

Skull Crusher

8 REPS

“Slow and controlled reps. ”

1

2 6

1

Today’s Ab Circuit: Abs

2

#2

14

LOWER BODY

DAY 2

WEEK 2

1

Goblet Squat DB Up

12 REPS

Goblet Squat DB Down 12 REPS 2

11

3

2

Kickbacks

3

2

1

10 REPS

“Squeeze glutes each rep! 10 reps each leg.”

Squat Walks

8 REPS

“8 reps each side.”

11

2

4

Hamstring Curl

12 REPS

1

2

3

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

1 1

2

15

DAY 3 Wide Grip Bent Over Row

UPPER BODY

WEEK 2

1

“Arms almost perpendicular to body, hard shoulder blade squeeze at top of rep. “

One Arm Row

15 REPS

2x10 REPS

“Repeat twice back to back each side! Support using chair or wall. ”

2

1

2

Bicep Curl

1

12 REPS

2

3

Hammer Curl

1

2

10 REPS

4

1

2

1

Today’s Ab Circuit: Abs

#1

Today’s Circuit Slayer: Bicep

Curl Burnout

You will do 25+ Bicep Curl Burnouts.

16

LOWER BODY

DAY 4 Narrow Stance Squat 1

WEEK 2

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 bend in the knees!”

1

4

2

Hip Thrust w. Abduction

1

10 REPS

2

“Keep glutes squeezed throughout movement!”

5

1

2

3

1

Today’s Circuit Slayer: Pulse

Squats

You will do pulse squats until failure.

17

DAY 1 Knee Pushups

1

UPPER BODY

WEEK 3 Bent Over Row

Failure

15 REPS

“Elbows closer to body and hard shoulder blade squeeze at top of rep!”

2

1

2

Floor Chest Press

1

15 REPS

1

2

One Arm Row

10 REPS

“One arm at a time alternating!”

1

2

1 Forward Extension

4

8 REPS

1

2

3

“Very slow reps, squeezing DB together as hard as you can!”

1

2

Today’s Ab Circuit: Abs

#3

18

LOWER BODY

DAY 2

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. ”

2

11

2

3 11

Goblet Squat DB Down

12 REPS

“Toosh squeeze at top of each rep!”

2

3

Narrow Stance Squat

1

15 REPS

4

1

RDL

2

2

15 REPS

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

UPPER BODY

DAY 3 Side Laterals

1

WEEK 3

10 REPS

Upright Row

10 REPS

“Bring elbows to about ear level. ”

1

2

Skull Crusher

2

3 10 REPS

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

1

2

rm url

2x10 REPS

“One arm at a time back to back, no rest.”

1

2

Tricep Kickback

4

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

LOWER BODY

DAY 4

WEEK 3

1

Wide Stance Squat

Pulse Lunge In Place

15 REPS

“Focus on squeezing those glutes."

10 REPS

“Pulse reps are only 3/4 way up and quick! 10 reps each leg.” 2

2

3 1

3

Hip Thrust w. Abduction

2

15 REPS

Hamstring Curl

12 REPS

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

1

2 4

RDL

15 REPS

1

2

5

1

2

21

UPPER BODY

DAY 1

WEEK 4

1

Bent Over Row

12 REPS

“3 second squeeze at the top of the first 4 reps.”

Knee Pushups

Failure

2

1

2 1

Floor Chest Press

2

15 REPS

One Arm Row

2x10 REPS

“Back to back each side.”

1

2

4

1 Rear Delt Flies 10 REPS

1

1

2

3

2

Today’s Ab Circuit: Abs

#3

22

LOWER BODY

DAY 2

WEEK 4

1

Frog Pump

20 REPS

Hip Thrust w. Abduction

15 REPS

“These are a staple in my training!” 2

Back Lunge to Squat

8 REPS

“Alternating legs. 8 lunges per leg.”

1

2

Goblet Squat DB Down 12 REPS

1

2

Narrow Stance Squat Pulse

3

4

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

UPPER BODY

DAY 3

WEEK 4

1

Arnold Press

12 REPS

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

Side Laterals

1

2

3

10 REPS

2

1 Rear Delt Flies 10 REPS

1

2

3

Close Grip Knee Pushups

3

Failure

“Elbows In!”

1

2 4

Bicep Curl

10 REPS 12 REPS

“Slow on the way down (2-3 seconds) fast on the way up!”

1

1

2

2

Today’s Ab Circuit: Abs

#1

Today’s Circuit Slayer: Skull

Crusher

You will do skull crushers until failure.

24

LOWER BODY

DAY 4

WEEK 4

1

Single Leg Hip Thrust

Back Lunge to Squat

2X6 REPS

“6 reps each leg alternate twice.”

8 REPS

“8 reps each leg alternating. Squat in between each rep. ”

2

RDL

1

15 REPS

2

3

Narrow Stance 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

UPPER BODY

DAY 1

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

2

1

2 1

Alternating Overhead Press

2

8 REPS

Side Laterals

15 REPS

“First 5 reps have...