Mescia 6 Weeks Guide

TONE FROM HOME
6-WEEK PROGRAM
BY MESCIA TWINS
@ASHLEYMESCIA @OLIVIAMESCIA @MESCIATWINSOFFICIAL

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2
4 WELCOME
CONTENTS
FO ELBAT
5 A LITTLE BACK STORY ON US
7 TRAINING INTRODUCTION
9 YOUR TRAINING BREAKDOWN
12 W H A T W E L I K E T O E A T
18 G O A L S
20 H E R E ' S H O W I T W O R K S
21 A N E X P L A N A T I O N O F K E Y T E R M S
24 T E S T I N G W E E K
25 W E E K 1
34 W E E K 2
43 W E E K 3
52 W E E K 4
61 W E E K 5
70 W E E K 6
78 C O O L D O W N
80 R E - T E S T
82 F A Q
83 I N D E X
112 T H A N K Y O U
If you choose to be positive, positive

things will happen. 3
WELCOME!
Hey guys, we're the Mescia Twins AKA Ash We have worked closely alongside a team
& Liv! Welcome to our 6-week program. We of highly qualified fitness professionals to
are so excited to dive into our health and craft a program that will allow you to
fitness regime with you guys. Some of you achieve results in the comfort of your
may have already completed our 2-week home.
free guide. If you have, we are thankful that
you want to continue this journey with us! Why we wrote this program?
Over the next 6 weeks we will explore all We designed this program as we wanted to
things health and fitness and a little back help others feel happier, stronger and
story of how we got started with a healthier healthier. Exercise, a balanced diet and
positive affirmations help us live a well-
lifestyle! This will include 6 workouts and 1
rounded lifestyle that is flexible, fun and
recovery session each week. We will reveal
inspiring.
the types of training we do and why, while
also providing tips and tricks about food and We thought the best way to communicate
nutrition. You will find a bunch of fun this and assist others would be in an easy-
challenges and activities throughout! to-use guide that you may follow at home.
The program has dedicated pages to focus Our mission is to help as many of you as
on goal setting and to help you stay possible to achieve your health and fitness
productive and organised while at home. We goals and ultimately a feeling of confidence
have check-in pages to track how YOU are and happiness!
feeling and practice gratitude for both the
small and big things in life. You will be We will be with you every step of the way.
amazed at how these small tasks will have a We hope you enjoy!
positive bearing on your mental health.
Love,
Ashley & Olivia xx
The higher you reach, the
further you will fly. 4
A little back story on us...
So, you may be wondering how we adapted to a consistent healthy lifestyle... Let's
start from the beginning!
Growing up, we always enjoyed playing a variety of sports and leading an active
lifestyle. This consisted of swimming, dancing, competitive cheerleading, soccer and
tennis. We were always quite active kids.
As we have mentioned previously on our channel, we have both personally dealt

with anxiety and mental health issues. One thing we haven't really spoken too much
about is, during our younger teenage years, Liv struggled with extreme anxiety that
ended up leading to an unhealthy mindset with body image and relationships. This
had a major impact on her day to day routine. After working with a very amazing
psychologist for over two years, she managed to overcome these battles. Although
we both to this day still deal with mild anxiety, going through this at such a young
age was a huge wake up call for how to treat the body, mind and soul with care. We
now recognise the importance of working on your mental, physical & emotional
wellbeing for a better and more fulfilling life!
Fast forward a couple of years, it came to year 11. We decided to drop all of our
sporting commitments and hobbies to free up time so we could focus our energy on
graduating school and our part time jobs. It was around this time, that we discovered
our new-found love for going to the gym and living a healthier lifestyle. We started
doing intense training at F45 about 5-6 times a week, some days even getting up
early to attend the 6:15 am class before school, just so we could get a workout in.
We started substituting a lot of our favourite meals for more healthy alternatives.
Things as simple as cutting a lot of dairy and processed foods out of our diet has
helped us see changes and results.
5
Continued...
Once we graduated school we finished training at F45. At the start of 2018 we
started regularly training at a local open weights gym. Since we were so
accustomed to having workouts planned for us at F45, we found going to an open
gym challenging at first; being 17, we had very little knowledge about lifting
weights or the correct type of training and diet to follow, in order to achieve our
goals.
It wasn't until late 2019, when our health journey started heading in another
direction. Around this time we had just moved out of home and into a new suburb
where we started going to a small family-owned gym. It was at this gym, that we
met a number of highly-knowledgable and highly-qualified fitness professionals
who have guided and educated us in all areas of training. They have taught us the
correct type of training and what to eat in order to achieve our health and fitness
goals.
We attend around 5-6 strength or cardio classes each week and genuinely love
how welcoming and motivating the atmosphere is when walking into the gym. Right
now we are at a point in our lives where working out 5 times a week and eating
majorly healthy and balanced keeps us feeling our happiest physically, mentally
and emotionally.
Embrace who you are.

6
Training Introduction
We developed this program alongside a team of highly qualified fitness
professionals, all with their CERT III and Cert IV in fitness. Between them, they
have over 15 years experience. We have been training with their team since 2019
and have seen some incredible results. We have accomplished many of our
personal health and fitness goals through this program and have significantly
improved our knowledge in all areas of training.
This 6-week program combines a mix of:

Strength-based training
Cardio training (aerobic)
ABT (abs, butt, thighs)
Recovery (stretching)
Each day the program varies and focuses on a different muscle group. For example
Monday is upper body and Tuesday is lower body. This gives your muscles time to
recover and helps avoid injuries and over-training.
WHAT EQUIPMENT WILL I NEED?
The program has been specifically

designed to make training at home
easy! No equipment is required,
however, if you do have equipment
(such as weights or an exercise band),
you may use it to intensify some
exercises.
The trainers behind the program have

left notes and tips throughout where
this is applicable.
If you don't have any weights at home

but still want to increase the intensity
of an exercise... get creative!
Substitute weights for bottles of
water, a thick book etc.
7
Training Introduction
It's important to remember not to try and rush your progress. Achieving results
takes time. You must stay dedicated and not give up! If you are feeling sore or
tight, listen to your body. Take the day off training and have a 'rest day'. Complete
a recovery session (stretching) or go for a short walk to enjoy some fresh air.
We know our program will help you achieve your health and fitness goals and in
turn help you feel GREAT and improve your confidence. Remember, it's important
to not only focus on your training but on eating a balanced diet that incorporates
all food groups, rest (sleep is so important) and enjoying some 'you' time. These
aspects all work together to help you achieve progress, results and most
importantly a healthy state of mind!
We can't wait to train alongside you over the next 6 weeks! It's time to motivate
each other and ensure we stay fit, healthy and active. We would love for you to
share your photos or videos with us while you complete the program! Simply use
the hashtag...
#mesciatwinsfit
8
Your training breakdown
Why we do strength training
Increases strength and power

Reduces risk of injury
Improves anaerobic endurance
Burns calories
Improves posture
Increases joint strength
Maintains flexibility and balance
Boosts energy levels and mood
Increases bone density and bone health
As you can see, there are numerous benefits to strength training. Incorporating
strength training is vital in all exercise programs and will work to complement
your performance in cardio sessions.
The benefits continue long after your workout. Strength training builds muscle,
which increases your metabolism. A higher metabolism means you burn more
calories all day, even while resting!
Adding strength training to your routine will help you tone your body, improve
your strength and boost your mood and energy levels. Strength training
triggers the release of endorphins and serotonin, the 'feel good' hormones.
This also works to reduce stress and anxiety. When you feel better inside, you
naturally project a more confident version of yourself!
9
why we do cardio training

Increases your fitness/stamina
Boosts your mood and energy levels
Strengthens your auto-immune system (better resistance to colds or the flu)
Decreases blood pressure (builds heart strength)
Controls blood sugar levels
Improves memory and thinking ability
Improves self-esteem
Releases tension-fighting hormones
Burns calories
Aids sleep
The benefits of cardio training are endless!

Regular cardio sessions will increase your lung
capacity, build your heart strength and support
positive hormone balance. It also increases
circulation, which leads to clearer skin!
When you complete a cardio session, your heart

rate rises. When this happens, your body will
begin to burn a high number of calories. As a
result, you lose body fat and tone up.
Overall, cardio training will enable you to create

a fitter, healthier and happier version of
yourself. You will feel your energy levels rise
dramatically and your mood thrive, and
therefore become more proactive.
10
why we stretch (recover)
Speeds recovery time

Injury prevention
Increases flexibility
Burns calories
Improves muscle condition
Releases toxins
Great way to relax
Stretching has the ability to take your health and fitness to the next level. A recovery
session is included each week in your program (every Sunday). We also have a 'cool
down' at the end of every workout. Both of these activities combine to help speed up
the recovery process after each session.
In the first few weeks of the program, your muscles will still be adjusting to your new
workout regime, so you may notice they are a little bit stiff and sore. Don't stress -
this is very normal when you start a new exercise program! You are using new
muscles and completing new exercises, so your body just needs time to adjust!
Stretching your muscles will improve your flexibility which can help prevent any
injuries and reduce muscle tension. This will allow you to train the same muscle group
again sooner.
11
What we like to eat
BACKGROUND
A large component of our lifestyle and fitness routine is what we eat. We have
introduced a range of foods over the years to feel our best.
From a very young age, we were always quite healthy eaters. Don't get us wrong, we
definitely still went through those teen years where we would eat burgers, fries,
lollies and ice-cream every day with our friends and ENJOY IT! However, we also still
loved fuelling our body with nutritious foods such as vegetables, salads and a mix of
protein and carbs. We always opted for water as our source of hydration (and still
do!).
It wasn't until we reached senior year that we started looking at the sort of foods we
were consuming and began exploring healthier options because at the end of the day
FOOD IS FUEL. Therefore what you put into your body is going to have a huge impact
on how you feel physically, mentally and emotionally!
A series of health issues prompted us

.to examine or diet and start looking at
how it could improve. These include

our struggle with acne, bloating, gut
and digestive issues, anxiety and stress
and energy fluctuations over the years.
We soon realised that one of the
biggest contributors to these issues,
was what we were putting into our
body. As a result, we started eating
more nourishing foods and have since
seen great improvements.
12
What we like to eat
How did we start?

As we mentioned, we never struggled
significantly with incorporating a range of
nutritious, healthy foods when we were
growing up. Therefore, it wasn't very hard
for us to make a few keys changes to our
diet.
For anyone wanting to make an effort to

try and eat healthier, one of our biggest
tips would be to start slow and substitute
less healthy food for healthier options
(e.g. homemade sweet potato chips rather
than french fries).
From our experience, making huge drastic changes overnight can make it difficult to
stay committed and stay consistent. It can also easily lead to very unhealthy eating
habits. We want to look at food in a positive light - it is the FUEL our body needs to
live our everyday life.
WHAT do we eat?
We enjoy eating mainly whole foods. Wholesome, filling and nutritious food has the
power to change your mood in a second. This includes plenty of fruit, vegetables and
salads where we can. We always incorporate a nice balance of healthy carbs,
healthy fats and protein in every meal. These are very important! We have also
slightly reduced our consumption of animal products (mainly dairy), as dairy is one
big contributor to our acne. Everyone is different and it's important to find what
works for you!
13
What we like to eat
Can i still eat the foods i love?

One of the most common statements we hear is "I want to start eating healthier but I
love unhealthy food and don't want to stop eating it". The thing is, you don't have to!
Those foods that are classified as 'unhealthy' are also often referred to as 'soul
foods' because we love them and they feed our soul. You can still eat those foods, it's
just about practising moderation.
For us, we prefer to substitute them for healthier versions. For example, we love
making healthy at-home burgers, pizzas, cookies, pancakes and more. We think you
get the idea! For others, moderation could mean eating mostly clean throughout the
day but also enjoying one or two 'soul foods' within that day - 80% healthy, 20% soul
foods. This also helps stop cravings, binge eating and often, the feeling of guilt. You
definitely don't want to be feeling guilty after eating anything! ENJOY EVERY BITE
AND DON'T FEEL BAD ABOUT IT!
Another common pattern we have seen is skipping meals. This is not a good idea! You
will find your energy levels drop and you will tend to 'binge' later in the day. As you
will be training most days throughout this 6 week program, you need all the energy
you can get! Skipping meals will hinder your results and not give your body the energy
it needs to get the most out of each workout.
Personally, everything we eat, we love and enjoy. We aim to fuel our mind and body in
order to get the most out of everyday. As a result, there isn't too much difference
between eating healthy or eating soul-foods for us!
"Eat well, live well,

be well".
14
What we like to eat
Let's wrap it up
It's important to remember that food is about fuelling your mind and body. It should
be enjoyed with family and friends - there is nothing better than sharing a meal with
loved ones. Most importantly, food will help you feel nourished, full of life and fresh.
Having a good relationship with food is key. Remove any guilt associated with eating
and enjoy fuelling your body!
If you combine a healthy relationship with food plus the BURST of endorphins you get
after exercising, you will find that you will clear your mind and that your mood will
improve significantly. You also must keep in mind the importance of rest! Your body
will not 'recover' if you don't allow yourself some time to recharge. Think of sleep like
recharging your iPhone - eventually your body will switch off if you don't give it the
sleep it needs.
Surround yourself with positive, loyal and loving friends that have your back! We
made this program to support all of you and in the hope of helping you grow. We can't
wait to hear how you feel after completing the program!
Keep in mind, if you are not feeling your best, the feeling will pass. It may be 'that time
of the month' or just a random off day. Tomorrow is a NEW day - a time to reset and
refocus.
So let's aim for a balanced and rewarding lifestyle that includes:

- Fuelling your body
- Exercise and staying active
- Resting and recharging
- Surrounding yourself with positive, supportive people
Remember, don't be too hard on yourself and make the most of every day!
Ash & Liv xx

Find the small things that cheer you up.
15
What we like to eat
Below is an example of our favourite sources of carbohydrates, healthy fats and protein.
Please keep in mind - we are NOT saying that other carbs, fats or proteins are bad - these
just work best for us. Everyone is different!
Carbs Fats Proteins

Fruit Avocado Vegan Protein Powder
Vegetables Nuts Tuna
Oats Dairy Free Yogurt Salmon
Sweet Potato Vegan Cheese Barramundi / White Fish
Rice (basmati or brown Chia Seeds Meat Free Patties
rice) Almond / Peanut Butter Quorn (mince, pieces or fillet)
Quinoa Nutlex Protein Bars or Protein Balls
Rice Cakes Salmon Collagen Powder
Corn Cakes Nut Milks (Almond Milk) Red Lentil Pasta
Wholemeal or Gluten Hommus
Free Bread/Wraps
Honey
Dates
Bliss Balls
Red Lentil Pasta (P)
Why are carbs Why are fats WHY is PROTEIN

important? important? IMPORTANT?
Carbs are the body's main Good fats can be found in Protein is essential in the
energy source. foods such as vegetables, building and repair of your
They help fuel your brain, nuts and eggs. bodies tissue
kidneys, heart muscles and Fats can help you absorb Protein acts as a building
central nervous system essential vitamins block for your muscles
They are vital in order to Fats play an important role (helps you maintain
get the most out of your in reducing the risk of heart muscle mass and promotes
training. disease and strokes muscle growth)
16
What we like to eat / = OR
(P): High in Protein
(F): High in Fats
(C): High in Carbs
Here are a few examples of our favourite meals where we

incorporate carbs, fats & proteins...
Breakfast Lunch
Smoothies: Tuna & Rice Salad:
Ice (C) Brown rice & quinoa cup
Almond milk (P) Springwater tuna
(P) Vegan protein powder & collagen Powder (F) Avocado & vegan aioli or vegan mayo
(F) Almonds/Almond Butter/Peanut Butter Add any vegetable eg. spinach, carrot.
(C) Banana/Dates/Oats Add coconut aminos for more flavour
Avocado Toast:
Toast with a protein shake (C) Wholemeal or gluten free bread
(C) Wholemeal or gluten free toast with any (F) Avocado
spread Top with some smoked salmon or tuna if desired and
(P) Protein powder in almond milk or water garnish with lemon, pink himilayan salt & pepper
Oats
Almond milk
(C) Traditional or quick oats Snacks
(P) Vegan protein powder Carrots and hommus
Top with whatever you like, such as: banana,
sugar free maple syrup, nut spread, berries Fruit
Rice cakes with almond butter and honey
Dairy free yogurt with granola and fruit
Chia pudding with frozen berries
Protein ball or bliss ball
DInner Protein bar
Smoothie
Veggies & Protein Apple slices with almond butter
(C): Sweet potato or pumpkin Nuts
(P): White Fish/Quorn fillets/Salmon Fillet
Include a side of green veggies such as
broccoli, green beans, peas etc.
Pasta:
(C & P): Red lentil pasta
(F): Vegan cheese
Healthy Burger:
(C): Gluten free burger bun
(P&F): Beyond meat patty
(F): Vegan cheese
Add what you like, such as onion, lettuce,
beetroot, tomato, BBQ sauce
"When things change inside you,

things change around you" 17
Goals
Before we begin... lets talk about our goals!
This is probably one of our favourite parts of this e-book! Below, write down at least 3
Goal setting has been something we have relied on over the goals you would like to work
past few years to keep ourselves accountable and motivated. towards by the end of this 6-
Goal setting not only allows you to have a clear indication weeks! We have outlined 3
of what you want to achieve but it can also allow us to aspects of your life that you
may want to focus on. Be as
subconsciously change or incorporate habits in to our daily
specific as you want! As you
routine. Goal setting has been one of the biggest factors in
can see we've started you off
where we find ourselves today. with an example!
So in saying that... Let's set some goals!
Personal: 1. Meditate for 10 minutes at least 5 times a week
2.
3.
4.
Work/Study:
You have everything it takes to make your
1. Finish my assignment...
2.
3.
4.
Health/Fitness:
dreams come true.
1. To be able to complete 10 pushups without failure.
2.
3.
4. 18
LETS BEGIN!
DON'T ALLOW LIFE TO

PASS YOU BY.
CREATE YOUR FATE.
LET'S DO THIS.
Ash & Liv xx

19
Here's How It Works
1 Set up your workout space

Try to dedicate a space in home for your workout. Consider how much
space you will need and then scope out the best spot - perhaps your
bedroom, the garage, the backyard or the living room!
2 Review the workout

As each day is different, it is important to take time to review
the workout before you begin. Make sure you understand how it
works and how to perform each movement. If you are unsure about a
certain exercise, check out the index in the back of this book! Have
your equipment ready if you plan to intensify any movement.
3 Timer
Does your workout involve a timer? We suggest downloading 'SIT' or
any other interval timer app you prefer! It's free and easy to use.
Select how many seconds on (action) and how many seconds off
(break). Select how many rounds or sets you need for the circuit and it
should automatically calculate it all for you. Have the timer ready to
go before your workout begins so you can just hit play!
4 Let's do this.
Grab your drink bottle, towel and turn on your favourite workout
playlist. It's time to work up a sweat.
Reference
How to make a movement easier
How to make a movement harder
“The best thing about starting at the beginning is you can only
go forward.” – adele basheer 20
An explanation of the key terms
EMOM stands for Every Minute On the Minute
In an EMOM workout, there are a series of exercises that you must complete. You
will have a total of 1 minute, which will be split into work and rest. This will mean
that you start exercising at the beginning of each minute. For example, an exercise
may say 40 seconds on/ 20 seconds off. Here you exercise for the first 40 seconds of
the minute and then rest for the remaining 20 seconds. You then move on to the
next exercise.
Circuits
A circuit is a group of exercises that you work your way through for a specified
number of rounds. Keep an eye on the 'notes' in each workout to determine the
required number of rounds or length of time you must repeat each circuit for.
A1 A2, B's, C's etc.

In all of our strength workouts, you will see a letter (A, B, C or D) and a number (1, 2,
3 or 4). The exercises that have the same letter represents the group of exercises
you will work through together. The number, next to the letter, is the order that you
will do the exercises in.
e.g. please see the photos below: Reps | Sets
3
Reps | Sets
3
The group of exercises on the left are coupled together and separated from the rest
of the exercises by a line (beneath). This means that you will have to complete both
of these exercises before moving on to the next lot of movements. You will start
with A1 then move to A2 and, in this case, you will need to repeat this 4 times.
The same thing goes for the group of exercises on the right. You will start C1
(Close grip push ups), followed by C2 (Plank rocks) and finally C3.
You will repeat C1, C2 and C3 three times as you have 'three' sets in total.
21
REPS & SETS
Rep: one single exercise.
Reps: the amount of times you must complete that exercise each set.
Sets: the number of rounds that need to be completed of the given reps.
E.g. please see photo below for an explanation
Reps | Sets
The first exercise is D1 and you will need to complete 8 reps (do 8 bunny hops). You
will then move on to D2 which involves 20 reps (do 20 toe touches). Complete D1,
followed by D2 3 times (3 sets).
STR - strENGTH WORKOUTS

We structure our strength sessions with groups of 2 or more exercises to increase the
intensity and overload a specific group of muscles. With greater intensity and loading,
you are able to get so much more out of each session in a shorter amount of time.
ABT - Abs, Butt, Thighs

Time to firm, tone and sculpt your body using body-weight and resistance exercises to
target your abs, butt and thighs. This 45 minute class will leave you burning and
wanting more!
FIT - Fitness (cardio)

A class that focuses on a combination of strength, cardio and flexibility to help you
reach your strength and fitness goals faster. Our ultimate sweat session.
22
RCV - Recovery (stretching)

The aim of this class is to stretch and recover the body from previous training
sessions. Using a combination of various stretches, it is the perfect way to end a big
week of training and prepare your body for the week ahead.
The breakdown:
Strength (STR)
Cardio (FIT)
Abs, butt, thighs (ABT)
Recovery (REC)
INDEX
Please refer to the index at the back of the book for a step-by-step guide to every
exercise and stretch! We have also taken photos of each movement to make it easier
for you to understand.
Keep an eye out for the pink asterisks throughout the program. If you have a
small resistance band (booty band), place it just above your knees to increase
the intensity and burn in your glutes!
These exercises are

great to complete with
a booty band!
23
Testing Week
strength testing Results

Maximum Push Ups in 1 minute My max push ups are:
- Must all be done on your toes or knees! Choose wisely.
Maximum Plank Hold

- Your forearms and feet must stay firmly on the ground. Don't
I can hold a plank for:
let your knees or hips drop. Set your timer and see how long
you last!
Step Ups in 1 minute (alternating)

- Choose an object that is safe to step up on (chair, ledge, I can complete ________
bench). Complete as many alternating step ups as possible in 1
step ups in 1 minute.
minute. If you do not have a chair or bench, replace with
alternating lunges.
Squat Jumps in 1 minute

- Start seated on a bench or chair. Push through your feet and
I can complete ________
perform a squat jump. Land back on your feet and squat
squat jumps in 1
yourself back down to the surface. Repeat as many times as
minute.
you can in 1 minute. Make sure your butt touches the surface
(bench or chair) after every squat. Replace with squat jumps if
no chair is available.
CARDIO TESTing
Complete this test within the first week of your 6-week guide.
Record how long it takes you to complete 4 rounds of the following
exercises.
It took me
Testing Circuit (4 rounds)- set your timer and go! ________________
10 Burpees to complete the
10 Squat Jumps Complete this circuit 4 circuit.
10 Moving Planks times! Don't forget to set
20 Shoulder Taps your timer.
20 Crunches
7
Monday Week 1 - Upper Body
STR
WARM UP
remember
5 Walk-Out Push Ups How to make a movement easier
10 Back Slaps
10 Squat x2 How to make a movement harder
20 Butt Kicks
20 Star Jumps
Exercise Reps | Sets Tips / comments

Ensure core is locked on. Complete push ups
A1 Push Ups 8 | 4 on your knees.
A2 Shoulder Taps 12 | 4 Squeeze your core and glutes. Ensure your
back is straight.
Keep your back close to the bench/chair and

B1 Tricep Dips 12 | 4 your elbows in tight. Straighten legs.
B2 Moving Planks 10 | 4 Keep back straight and core locked on.
Complete on knees.
Once chest is on the ground, reach your arms

C1 Lay Down Push Ups 10 | 4 out as far as you can.
C2 Keep your arms straight (at shoulder height)

Straight Arm Circles 1.5 min | 4
and core on tight. Hold small weights (1kg -
(45 sec forwards/
2kg) or bottles full of water.
Believe in yourself. You are
45 sec backwards)
Make sure your shoulders are placed directly

D1 Mountain Climbers 30 | 3
over your hands for maximum core activation.
D2 Toe Touches 15 | 3 Keep your legs as straight as possible and

100% capable.
reach for your toes! Bend legs.
Cool down
Follow our cool down on page 78. LET'S DO THIS
25
Tuesday Week 1 - Lower Body
STR
WARM UP Don't forget to look out
for a
and intensify with a
Complete 1 round
resistance band if you
10 Squat Stretches 10 Crab Walks (e/s)
have one!
10 BW Squats 10 Glute Bridges
5 Hamstring Walk-Outs 20 Mountain Climbers
A1 Squat Jumps 12 | 4 Reduce impact by landing with bent knees.
A2 Glute Bridges 10 | 4 Push through your heels and squeeze your bum
at the top for 2 seconds.
Lock on your core to improve balance. Point

B1 Reverse Lunges 8 e/s | 4 knees straight ahead.
B2 Squat Pulses 20 | 4 Don't straighten legs at any point - you've

got this!
Place elbows inside knees, working to push

C1 Twerks 15 | 3 knees out.
C2 Wall Sit 30 sec | Shoulders pressed against the wall. Legs at

3
90º. Hold any form of weight.
10 forwards /
D1 Duck Walks 10 back | 3 Take small steps. Try not to stand up.
D2 Standing Single 10 e/s | 3 Focus on using only your glute to raise your
leg. Place hands on wall to increase balance.
Leg Kick Back
Cool down
26
Wednesday Week 1 - Full Body
FIT
WARM UP Count Up Workout
1, 2, 3... 9, 10.
10 Squats
8 Push ups
10 Mountain Climbers x2 Complete 1 of each, followed by 2 of each
8 Lumber Rotations and so on until you have reached 10!
30 High Knees After each round: 30 bicycle kicks
Count UP Workout
Walking Lunges
(alternating lunges if you don't have space)
Lay Down Push Ups

(complete push up on knees)
At the end of each round
Leg Raises complete:
30 bicycle kicks
Step Ups
(1 rep = 1 step up left leg, 1 step up right leg)
Double Mountain Climbers
Squat Jumps
5 min ab blitz
Set a five minute timer. Complete the following circuit until

the timer is up!
30 Sit Ups
30 Scissor Kicks
30 Ankle Taps
Cool down
27
Thursday Week 1 - Core & Glutes
ABT
Three circuits in total
// Circuit 1: Glutes (use your resistance band for this WARM UP
circuit if you have one!)
// Circuit 2: Abs 15 Star Jumps
// Circuit 3: Legs 15 Butt Kicks x3
15 High Knees
Note* complete each circuit before moving on
Glutes
Clam Shells Left
Straight Leg Pulses Left Complete three rounds
Donkey Kicks Left 1st round: 40 seconds on: 15 seconds off
2nd round: 40 seconds on: 15 seconds off
Clam Shells Right
3rd round: 25 seconds on: 10 seconds off
Straight Leg Pulses Right
Donkey Kicks Right
Abs
Ankle Taps
Table Top Leg Extensions Complete three rounds
Sit Ups 1st round: 40 seconds on: 15 seconds off
Scissor Kicks
Bicycle Kicks
Moving Planks
Legs
Sumo Squats Complete three rounds
Lunge with Knee Drive 1st round: 40 seconds on: 15 seconds off
Squat Pulses 2nd round: 40 seconds on: 15 seconds off
High Knees
Body Weight Twerks
Kneel to Squat
Cool down
28
Friday Week 1 - Full Body
STR
WARM UP
16 Star Jumps
16 Shoulder Taps
x2
8 Push ups (knees)
10 Back slaps
To improve balance, keep your glutes and

A1 Jumping Lunges 8 e/s | 4 abs locked on. Revert to normal reverse
lunges.
A2 Walk Out Push Ups 10 | 4 Hands slightly inside shoulder width.
Perform push ups on knees.
B1 Back Extensions 10 | 4 Hold for 3 seconds.
B2 Squat into Step Up 8 e/s | 4 1 squat + 1 step up (left leg) x 8

1 squat + 1 step up (right leg) x 8
Wall Assisted Keep elbows close together. Take a further

C1 Tricep Extensions 12 | 4 step away from the wall.
C2 Glute Bridge Pulses 12 | 4 Lower yourself halfway and pulse back up.
Lock on your core, outstretch one arm at a

D1 Plank Reaches 20 | 4 time and touch the ground or an object.
D2 Russian Twists 30 | 4 Remember to keep breathing through the

movement. Keep feet on the ground.
Cool down
29
Saturday Week 1 - Full Body
FIT
WARM UP
10 Squats
Note: Complete circuit 1 and then move
10 Push Ups (knees)
8 Lumber Rotations x2 onto circuit 2. Finish with a 5 min ab
10 e/s Leg Swings
blitz!
20 Butt Kicks
Circuit 1 Circuit 2
3 x rounds 3 x rounds
40 seconds on; 20 seconds off 40 seconds on; 20 seconds off
Squat Jumps Burpees

Mountain Climbers Lunge Jumps
Alternating Lunges Russian Twists
Push Ups Plank Shoulder Taps
Leg Flutters Curtsey Lunges
Step Ups Bicycle Kicks
5 min ab blitz
Repeat the following until your 5 minute timer is up!
20 Ankle Taps
20 Plank Reaches
20 Sit Ups
Cool down
30
Sunday Week 1 - Recovery
Rcv
Part 1
A short walk + 3 stretches of your choice below. Enjoy the fresh

air and nature! Take a moment on your walk to think of 3 things
you are grateful for.
Part 2
Hold each stretch for 20 - 30 seconds

e/l = each leg
e/a = each arm
Lunge Hip Flexor Stretch (e/l)
Lying Glute Stretch (e/l)
Deep Glute Stretch (e/l)
Butterfly Stretch
Shoulder Stretch (e/a)
Tricep Stretch (e/a)
Standing Quad Stretch (e/l)
Standing Hamstring Stretch (e/l)
g
l e tin ...
p
c om e e k 2
a t s on nto w
i v x x
gr
Con 1! No
w o
& L
LYEOTU' S' R DE OD TO HN IES wee
k
Ash
31
goals
LET'S BREAK DOWN
YOUR WEEKLY
GOALS.
WHAT DO YOU WANT TO ACHIEVE THIS
WEEK? WE HAVE LISTED A FEW TO GET YOU
STARTED.
Drink min. 2 litres water each day
Try a new recipe.
Pamper night - time for a face mask!
TIp:
Write down your
goals in order of
importance.
Don't forget to
tick them off as
you go!
32
"It is not that we don't have the
strength within us...
We have more strength than we could

possibly imagine.
Most of us fail to see it within ourselves

yet so willingly see it in others"
- Miranda Kerr
IT'S TIME TO WRITE DOWN

THREE OF YOUR STRENGTHS.
LIST THEM BELOW:
1. ______________________________
2. ______________________________
3. ______________________________
33
STR
WARM UP
5 Walk-Out Push Ups remember
10 Back Slaps How to make a movement easier
10 Squat x2
20 Butt Kicks How to make a movement harder
20 Star Jumps

Ensure core is locked on. Complete push ups
A1 Push Ups 10 | 4 on your knees.
A2 Shoulder Taps 16 | 4 Squeeze your core and glutes - ensure your
back is straight.
Keep your back close to the bench/chair and

B1 Pulse Tricep Dips 10 | 4 your elbows in tight. Straighten legs.
Keep back straight and core locked on.
B2 Moving Planks 12 | 4
Complete push ups on knees.
Embrace who you are and be proud of it.
C1 Once you reach the ground, reach your arms

Lay Down Push Ups 10 | 4 out as far as you can.
C2 Straight Arm Circles 1.5 min | 4 Keep your arms straight (at shoulder height)
(45 sec forwards/ and core on tight. Hold small weights (1kg -
45 sec backwards) 2kg) or bottles full of water.
Make sure your shoulders are placed directly

D1 Mountain Climbers 30 | 3
over your hands for maximum core activation.
D2 Bicycle Kicks 30 | 3 Ensure you stay in control throughout the

movement.
Cool down
34
STR
WARM UP
Complete 1 round
10 Squat Stretches 10 Crab Walks (e/s)
10 BW Squats 10 Glute Bridges
5 Hamstring Walk-Outs 20 Mountain Climbers
A1 Pulse Squat Jumps 12 | 4 Reduce impact by landing with bent knees.
A2 Glute Bridges 10 | 4 Push through your heels and squeeze your bum
at the top for 3 seconds.
Hold a weight, book or anything at home to

B1 Reverse Lunges 10 e/s | 4 increase difficulty. Complete 8 on left side,
followed by 8 on right to increase the burn.
B2 Squat Pulses 20 | 4 Don't straighten legs at any point - you've

got this!
Place elbows inside knees, working to push

C1 Twerks 15 | 4
knees out.
C2 Wall Sit 30 sec | 4 Shoulders pressed against the wall. Legs at

90º. Hold any form of weight.
12 forwards/ Take small steps. Try to stay as low as

D1 Duck Walks possible in your squat (90º). Hold any form
12 back | 3
of weight.
D2 Standing Single 10 e/s | 3 Focus on using only your glute to raise your
Leg Kick Back
leg. Place hands on wall to increase balance.
Cool down
35
FIT
WARM UP How to complete the workout:
Circuit 1 (set 7 minute timer)
10 Sumo Squats 30 sec - 1 min break
8 Push ups
8 Lumber Rotations x2 Circuit 2 (set 7 minute timer)
20 Star Jumps 30 sec -1 min break
20 Butt Kicks Circuit 1 (set 7 minute timer)
30 sec - 1 min break
Finish with 5 min ab blitz
Circuit 1 (repeat until 7 min Circuit 2 (repeat until 7 min

timer is up) timer is up)
15 Prisoner Squats 30 Mountain Climbers
30 High Knees 10 x (2 Jumping Lunges, 1 Squat Jump)
30 Ankle Taps 10 Push Ups
10 Burpees 12 Moving Planks
5 min ab blitz
Repeat the following until the 5 minute timer is up!
15 Leg Raises
20 Sit Ups
25 Russian Twists
Cool down
36
ABT
// Circuit 1: Glutes (use your resistance band for this WARM UP
circuit if you have one!)
15 High Knees
Glutes
Clam Shells Left
Straight Leg Pulses Left Complete three rounds
Donkey Kicks Left 1st round: 40 seconds on: 15 seconds off
Clam Shells Right
Donkey Kicks Right
Abs
Ankle Taps
Table Top Leg Extensions Complete three rounds
Sit Ups 1st round: 40 seconds on: 15 seconds off
Scissor Kicks
Bicycle Kicks
Moving Planks
Legs
Sumo Squats Complete three rounds
Lunge with Knee Drive 1st round: 40 seconds on: 15 seconds off
Squat Pulses 2nd round: 40 seconds on: 15 seconds off
High Knees
Body Weight Twerks
Kneel to Squat
Cool down
37
STR
WARM UP
16 Star Jumps
16 Shoulder Taps
x2
8 Push ups (knees)
10 Back slaps
To improve your balance, keep your glutes

A1 Jumping Lunges 10 e/s | 4 and abs locked on. Revert to normal reverse
lunges.
Hands slightly inside shoulder width.
A2 Close Grip Push Ups 10 | 4
Perform push up on knees.
B1 Back Extensions 10 | 4 Hold for 3 seconds.
1 squat + 1 step up (left leg) x 8

B2 Squat into Step Up 8 e/s | 4
1 squat + 1 step up (right leg) x 8
Hold a weight, book or water bottle.
Wall Assisted Keep elbows close together. Take a further

C1 Tricep Extensions 12 | 4 step away from the wall.
C2 Glute Bridge Pulses 20 | 4 Lower yourself halfway and pulse back up.
D1 Scissor Kicks Lock on your core and place your hands under
20 | 4
your bum to support your lower back.
D2 Russian Twists 30 | 4 Remember to keep breathing through the

movement. Keep feet on the ground.
Hold a weight, book or water bottle.
Cool down
38
FIT
WARM UP
Note: Only a quick 1 minute water
10 Squats
break between circuits! Finish with a 5
10 Push Ups (knees)
x2 min ab blitz!
8 Lumber Rotations
20 Butt Kicks
Circuit 1 Circuit 2
Shoulder Taps Burpees

90º Jump Squats Sumo Squats
Squat Pulses Split Push Ups
Bicycle Kicks Mountain Climbers
Glute Bridges
Circuit 3
1 x rounds
45 seconds on; 10 seconds off
Side Plank (left)

Side Plank (right)
Star Jumps
Jump Squats
Pulsing Lunges
Burpees
5 min ab blitz
10 Moving Planks
15 Sit Ups
30 Ankle Taps
Cool down
39
Rcv
Part 1
A short walk + 3 stretches of your choice below. Enjoy the fresh

air and nature! Take a moment on your walk to think of 3 things
you are grateful for.
Part 2

e/l = each leg
e/a = each arm
Lying Glute Stretch (e/l)
Butterfly Stretch
Tricep Stretch (e/a) Hidden inside every

Standing Quad Stretch (e/l) challenge is a new
opportunity to make our
souls grow.
- Adele Basheer
LYEOTU' S' R DE OD TO HN IES
40
Check in with yourself
HOW ARE YOU FEELING?

PUT A CIRCLE WHERE YOU THINK BEST
DESCRIBES YOURSELF RIGHT NOW.
What made me feel this way?

--------------------------------------------------------
--------------------------------------------------------
--------------------------------------------------------
What i am grateful for Today i learnt...

1. ---------------------- ----------------------------
2. ---------------------- ----------------------------
3. ----------------------
----------------------------
4. ----------------------
5. ----------------------------
----------------------
6. ---------------------- ----------------------------
7. ---------------------- ----------------------------
8. ----------------------
9. ---------------------- GRATITUDE HELPS YOU FALL IN LOVE WITH
10. ---------------------- THE LIFE YOU ALREADY HAVE
41
Check in with yourself
Sometimes challenges and struggles are exactly what we need in life. They allow
us to appreciate the small things and be grateful for everything we have.
Being grateful changes your mindset and helps you create a positive attitude. It
shifts your focus from what you don't have, to what you do. Gratitude is key to
success and life in general. You must embrace and accept yourself and appreciate
everything you have.
Be you and be proud of who you are. You will shine brighter than ever before.
See difficult times as an

opportunity to grow...
Ash & Liv xx
42
STR
WARM UP
10 Star Jumps
10 Lumbar Rotations
5 Walk-Outs
x2
20 Arm Circles
A1 Lay Down Push Ups 8 | 5 Complete push ups on your knees.
Jump your legs out and back in while keeping

B1 Split Jumps 30 | 4 your arms straight and core on.
B2 Tricep Dips 10 | 4 Keep your shoulders back and squeeze your

triceps at the top of the movement.
Place your hands closer than shoulder width.

C1 Close Grip Push Ups 8 | 4
Complete push ups on your knees.
C2 Shoulder Taps 20 | 4 Arms straight - tap alternate shoulder.

The qualities that you possess are
C3 3 Moving Planks, 3 | 4 Squeeze your core and glutes to prevent

3 Double Mountain Climbers back tightness.
D1 Burpees 10 | 4 Make sure your chest hits the ground!

unique and special.
D2 Air Punches (forwards) 50 | 4 Hold small weights or 2 x water bottles.
Cool down
43
STR
WARM UP
10 Squat Stretches
10 Glute Walk-outs
10 Squats
x2
10 Donkey Kicks
A1 Bulgarian Lunges 8e/s | 5 Keep your chest proud and get low.
Keep control for as long as you can on the

B1 Pistol Squats onto 8 e/s | 4 way down. Lower yourself with 1 leg and
chair stand up with 2 legs.
B2 Lunge Pulses 10 e/s | 4 Put most of your weight on your front leg.
(TUT = time under tensions). Squat 3 seconds

C1 TUT Prisoner Squat 8 | 4 down and 3 seconds up.
Feet wide and toes out. Sit deep into your

C2 Sumo Squat 12 | 4
squat!
C3 Crab Walks 10 e/s | 4 Take 10 steps to your right, then left (try not
to stand up
finisher
1 Squat Pulse Increase your reps each round by 1 and

keep counting up until you reach 10!
1 Jumping Lunge
e.g. 1, 2, 3... 9, 10!
(1 rep = 2 jumping lunges)
Cool down
44
FIT
WARM UP
10 Squats
8 Push Ups Complete each circuit as quickly as you
20 Bicycle Kicks x2 can. Enjoy a 1 minute rest between
8 Lumber Rotations circuit. Finish with an ab blitz.
30 High Knees
Circuit Workout
Circuit 1 Circuit 2 Circuit 3

x x x
3 Rounds 3 Rounds 3 Rounds
10 Squats 10 Donkey Kicks (e/s) 10 Crab Walks (e/s)

10 Lunge Pulses (e/s) 10 Squat Pulses 10 Curtsy Lunges
10 Glute Bridges 10 Twerks 30 Sec Wall Sit
Circuit 4 X 3 Rounds
10 Push Ups
10 Tricep Dips
5 Mountain Climbers, 5 Double Mountain Climbers
ab blitz
Set an interval timer: 45 seconds on; 15 seconds off.
Complete the rounds of the following:
Bicycle Kicks
Sit Ups
Ankle Taps
Leg Raises
Cool down
45
ABT
Complete required rounds of each circuit before
moving on.
WARM UP
// Circuit 1: Glutes (don't forget your resistance band
if you have one!) 15 Star Jumps
// Circuit 2: Abs 15 Butt Kicks x3
// Circuit 3: Legs 15 High Knees
Glutes
Donkey Kick Left
Straight Leg Circles Left Complete three rounds
Straight Leg Pulses Left 1st round: 40 seconds on: 15 seconds off
Donkey Kick Right
Straight Leg Circles Right
Abs
Crunch and Twist
Complete three rounds
Bicycle Kicks 1st round: 40 seconds on: 15 seconds off
Leg Flutters 2nd round: 40 seconds on: 15 seconds off
Plank Shoulder Taps 3rd round: 25 seconds on: 10 seconds off
Leg Raises
Russian Twists
Legs
Lunge Pulses (Left leg forward)
Lunge Pulses (Right leg forward)
Body Weight Squats 1st round: 40 seconds on: 15 seconds off
Jumping Lunges 2nd round: 40 seconds on: 15 seconds off
Squat Hold 3rd round: 25 seconds on: 10 seconds off
Burpees
Cool down
46
STR
WARM UP
10 Lunges
10 Lumbar Rotations
20 High Knees x2
20 Butt Kicks
20 Arm Holds
If you don't have a step or chair, change

A1 Step up, Knee Drive 8e/s | 5
exercise to lunge knee drive. Do all 10 on one
leg before alternating.
Body-weight Squat Stay low and pulse. Don't straighten your legs.
B1 20 | 4
Pulses
B2 Arm Circles Forwards, 45 sec | 4 Complete each for 45 seconds (total of 1.5
Arm Circles Backwards each min). Don't drop your arms!
C1 Curtsey Lunges 8e/s | 4 Keep core tight to improve balance.
Keep your legs straight. Complete push ups

C2 Walk-out Push ups 8 | 4
on your knees.
C3 Bicycle Kicks 20 | 4 Breathe out when you Crunch. Aim to run

your palms up your legs until you reach your
knees.
finisher
Squat Jumps
Start at 6 reps of each. Decrease your
Burpees
reps each round by 1 and keep
BW Twerks
counting down until you are done!
Push Ups
e.g. 6, 5, 4, 3, 2, 1.
Cool down
LET'S DO THIS
Follow our cool down on page 78.
47
FIT
Circuit 1 x 2 rounds
WARM UP 30 sec - 1 min water break
10 Squat Stretches Circuit 2 x 3 rounds

15 Back Slaps
30 sec - 1 min water break
20 Mountain Climbers x2
25 Bicycle Kicks Circuit 3 x 4 rounds
10 Lumbar Rotations 30 sec - 1 min water break
5 min Glute Burner
Circuit 1 Circuit 2
Knee Push Ups Crunch n Twist

Alternating Lunges Double Mountain Climbers
Squat Jump in & out Squat Pulses
Bicycle Kicks Squat Jumps in & out
Burpees
Star Jumps
Circuit 3 Glute Burner

4 x rounds Set your timer for 5 minutes. Repeat the
40 seconds on; 20 seconds off following until your timer goes off.
Burpees 15 Glute Bridges

Squat Jumps 15 Donkey Kicks (left leg)
Moving Planks 15 Donkey Kicks (right leg)
Cool down
48
Sunday Week 3 - Recovery/Mobility Rcv
Time to stretch
Hold each stretch for 30 seconds. e/a = each arm
e/l = each leg
e/s = each side
Lumbar Rotations (e/s)
Cat and Cow
Childs Pose
Seated Hamstring Stretch (double leg)
Seated Hamstring Stretch (single leg)
Chest Wall Stretch (e/a)
Lower Back Dead Hang
Happy Sunday! Do
something for YOU today.
This could be anything -
enjoy a walk, cook your
favourite recipe, have a
bath or pamper yourself
with a DIY at home facial...
get creative.
Ash & Liv xx

49
Your daily routine
It's essential to start your day off on the right foot. Starting your day
negatively, sets you up to fail! It's important to wake up and think how
lucky you are. Start your day by thinking about three things you are
grateful for. Practising gratitude is key. These three simple thoughts may
be that your healthy, fit and that the sun is shining! They can be small or
big.
Most importantly, remember to smile! A smile will not only bring you
instant happiness, but a feeling of confidence.
THREE THINGS YOU ARE GRATEFUL FOR THIS MORNING:

1.____________________________________________________
2.____________________________________________________
3.____________________________________________________
YOUR FAVOURITE THREE WAYS TO START YOUR MORNING:

1.___________________________________________________________
2.___________________________________________________________
3.___________________________________________________________
Need some help? This could simply be your Tone from

Home workout, listening to your favourite song,
enjoying your morning coffee or taking your dog for a
walk!
There is nothing stopping us from embracing our

dreams and creating the lives we wish to live.
- Miranda Kerr
50
10 Minute Ab Blitz
Challenge
Set a five minute timer and complete round 1.
Enjoy a 30 second - 1 minute break.
Set a five minute timer and complete round 2.
Finished!
your
A d d a w e ig h t to
Round 1 ru s s ia n tw is ts
to in c re a s e
th e in te n s it y !
40 Ab Bikes
20 Leg Raises
40 Russian Twists
Round 2
15 Toe Taps
20 Sit Ups
20 Shoulder Taps
Keep your
core on tight,
Th arms straight
is o and glutes
ne'
sa activated.
En b
Ash joy urner
!
& Li !
v xx
51
STR
WARM UP
10 Star Jumps
10 Lumbar Rotations
5 Walk-Outs
x2
20 Arm Circles
A1 Lay Down Push Ups 10 | 5 Complete push ups on your knees.
Jump your legs out and back in while keeping

your arms straight and core on. Complete
B1 5 Split Jumps, 1 Push Up 6 | 4 push ups on your knees.
B2 Tricep Dips (time under 10 | 4 2 seconds down, 2 seconds up. Keep your
tension) shoulders back and squeeze your triceps at
the top of the movement.
Place your hands closer than shoulder width.

C1 Close Grip Push Ups 8 | 4
Complete push ups on your knees.
C2 Shoulder Taps 20 | 4 Arms straight - tap alternate shoulder.

We all have unlimited potential.
C3 3 Moving planks, 3 Double 5 | 4 Squeeze your core and glutes to prevent

Mountain Climbers back tightness.
D1 Burpees 10 | 4 Make sure your chest hits the ground!
D2 Bicycle Kicks 30 | 4 Hold small weights or 2 x water bottles.
Cool down
52
STR
WARM UP
10 Squat Stretches
10 Glute Walk-outs
10 Squats
x2
10 Donkey Kicks
A1 Bulgarian Lunges 10e/s | 5 Keep your chest proud and get low.
Keep control for as long as you can on the

B1 Pistol Squats onto 8 e/s | 4 way down. Lower yourself with 1 leg and
chair stand up with 2 legs.
B2 Lunge Pulses 10 e/s | 4 Put most of your weight on your front leg.
(TUT = time under tensions). Squat 3 seconds

C1 TUT Prisoner Squat 8 | 4 down and 3 seconds up.
Feet wide and toes out. Sit deep into your

C2 Sumo Squat 16 | 4
squat!
C3 Crab Walks 15 e/s | 4 Take 10 steps to your right, then left (try not
to stand up
finisher
1 Squat Pulse Increase your reps each round by 1 and

keep counting up until you reach 10!
1 Jumping Lunge
e.g. 1, 2, 3... 9, 10!
(1 rep = 2 jumping lunges)
Cool down
53
FIT
How to complete the workout:
WARM UP Circuit 1 (set 7 minute timer)
10 Squats 30 sec - 1 min break

8 Push Ups Circuit 2 (set 7 minute timer)
20 Bicycle Kicks x2 30 sec - 1 min break
8 Lumber Rotations
30 High Knees
30 sec - 1 min break
Finish with the ab burn!
Circuit Workout
Circuit 1 Circuit 2
10 Squat Jumps with 90º Turn 10 Burpees
30 Mountain Climbers 12 Jumping Lunges
8 e/s Alternating Lunges 20 Russian Twists

(Hold a weight or drink
12 Push Ups bottle)
(On knees)
20 Shoulder Taps
15 Sit Ups
8 e/s Curtsey Lunges
8 e/s Step Ups
(If you don't have a bench or chair, 30 Bicycle Kicks
change exercise to 10 e/s lunge
pulses)
ab Burn
Finish with a max plank effort! Set a timer and see how long you can last for!
Cool down
54
ABT
Complete required rounds of each circuit before
moving on.
WARM UP
// Circuit 1: Glutes (don't forget your resistance band
if you have one!) 15 Star Jumps
// Circuit 2: Abs 15 Butt Kicks x3
// Circuit 3: Legs 15 High Knees
Glutes
Donkey Kick Left
Straight Leg Circles Left Complete three rounds
Straight Leg Pulses Left 1st round: 40 seconds on: 15 seconds off
Donkey Kick Right
Straight Leg Circles Right
Abs
Crunch and Twist
Bicycle Kicks 1st round: 40 seconds on: 15 seconds off
Leg Flutters 2nd round: 40 seconds on: 15 seconds off
Plank Shoulder Taps 3rd round: 25 seconds on: 10 seconds off
Leg Raises
Russian Twists
Legs
Lunge Pulses (Left leg forward)
Lunge Pulses (Right leg forward)
Body Weight Squats 1st round: 40 seconds on: 15 seconds off
Jumping Lunges 2nd round: 40 seconds on: 15 seconds off
Squat Hold 3rd round: 25 seconds on: 10 seconds off
Burpees
Cool down
55
STR
WARM UP
10 Lunges
10 Lumbar Rotations
20 High Knees x2
20 Butt Kicks
30 sec Arm Hold
If you don't have a step or chair, change

A1 Step up, Knee Drive 10e/s | 5
exercise to lunge knee drive. Do all 10 on one
leg before alternating.
Body-weight Squat Stay low and pulse. Don't straighten your legs.
B1 30 | 4
Pulses
B2 Arm Circles Forwards, 45 sec | 4 Complete each for 45 seconds (total of 1.5
Arm Circles Backwards each min). Don't drop your arms! Hold weight.
C1 Curtsey Lunges 8e/s | 4 Keep core tight to improve balance.
Keep your legs straight. Complete push ups

C2 Lay Down Push Ups 8 | 4
on your knees.
C3 Sit Ups 16 | 4 Breathe out when you Crunch. Aim to run

your palms up your legs until you reach your
knees.
finisher
Squat Jumps
Start at 6 reps of each. Decrease your
Burpees
reps each round by 1 and keep
BW Twerks
counting down until you are done!
Moving Planks
e.g. 6, 5, 4, 3, 2, 1.
Mountain Climbers
Cool down
56
FIT
Circuit 1 x 2 rounds
10 Squat Stretches Circuit 2 x 3 rounds

15 Back Slaps
20 Mountain Climbers x2
25 Bicycle Kicks Circuit 3 x 4 rounds
10 Lumbar Rotations 30 sec - 1 min water break
5 min Glute Burner
Circuit 1 Circuit 2
Knee Push Ups Crunch n Twist

Alternating Lunges Double Mountain Climbers
Squat Jump in & out Squat Pulses
Bicycle Kicks Jumping Lunges
Burpees
Star Jumps
Circuit 3 Glute Burner

4 x rounds Set your timer for 5 minutes. Repeat the
40 seconds on; 20 seconds off following until your timer goes off.
Burpees 15 Glute Bridges

Squat Jumps 15 Donkey Kicks (left leg)
Moving Planks 15 Donkey Kicks (right leg)
Cool down
57
Sunday Week 4 - Recovery/Mobility Rcv
Time to stretch
Hold each stretch for 20 - 30 seconds e/a = each arm

e/l = each leg
e/s = each side
Lumbar Rotations (e/s)
Cat and Cow
Childs Pose
Seated Hamstring Stretch (double leg)
Seated Hamstring Stretch (single leg)
Recovery is so important!
On Sundays we often
incorporate a short walk.
You always feel better
after getting some fresh
air and clearing your
mind.
Ash & Liv xx

58
15 MIN GLUTE & AB BURN
5 min ab blitz
Repeat the following until your 5 minute timer is up! TIp:
To reduce difficulty,
20 Toe Touches
complete side
20 Opposite Toe Touches
planks on knees
20 Side Plank Pulses (e/s)
20 Table Top Leg Extensions
10 min glute burn

1 min Squat Hold

30 Squat Pulses Have a resistance band?
15 Donkey Kicks (left leg) Use it for donkey kicks
and straight leg pulses.
15 Straight Leg Pulses (left leg)
Enjoy the burn!
15 Donkey Kicks (right leg)
15 Straight Leg Pulses (right leg)
LET'S DO THIS
59
IT'S TIME TO REFLECT.
WHAT WERE YOUR HIGHLIGHTS FROM

THE WEEK?
I bought a new pair of shoes TIp:

Write down
anything that made
you feel super
happy this week!
WHAT WERE SOME ACCOMPLISHMENTS

FROM THE WEEK?
I completed my assignment
TIp:
Write down anything
you accomplished
that made you
feel proud
LET'S DO THIS
60
STR
WARM UP Reminder
10 Incline Push Ups How to make a movement easier
20 Arm Swings
10 Back Slaps x2 How to make a movement harder
20 Mountain Climbers
10 Squat Stretches
Pulse from the bottom of your rep to half way

A1 Tricep Dips with Pulse 10 | 4
back up and then return to the top.
A2 Back Extensions (3sec) 8 | 4 Squeeze hamstrings, glutes and back!
A3 Incline Push Ups 15 | 4 Complete on step, couch or table.

Don't allow life to pass you by. Create your fate.
B1 Moving Plank 10 | 4 Swap leading arm after 5 reps.
Hold the push up as low to the ground as

B2 Half Push Up Hold (5 sec) 6 | 4 possible for 5 seconds. On knees.
B3 Wall Assisted Tri Ext. 12 | 4 Walk your feet further away from the
wall.
C1 Push Up Shoulder Tap 10 | 4 Tap opposite shoulders after push up.
Keep core locked on as you drive in your

C2 Mountain Climbers 30 | 4
knee.
C3 Burpees 10 | 4 Make sure your chest hits the ground!

- Adele Basheer
Cool down
61
STR
WARM UP
10 Alternating Lunges
10 Lunge Rotations
10 Cat and Cows x2
10 Push Ups
20 High Knees
A1 Donkey Kicks 12 e/s | 4 Keep your hips parallel to the ground.
Maintain control for as long as you can on the

A2 S/L Pistol Squat to Seat 10 e/s | 4
way down. Use 2 legs to stand up.
A3 Bulgarian Lunges 8 e/s | 4 Lunge deep ladies!
B1 Broad Jumps 12 | 4 Travel forwards and land with soft knees.
B2 Step Ups 12 on left leg, followed by 12 on right. Hold

12 e/s | 4 weight to increase intensity.
B3 Kneel to Squat Hold 8 e/s | 4 Keep your knees at 90º in the squat hold.
C1 S/L Glute Bridge 10 e/s | 4 Keep both feet on the ground.
C2 Prisoner Squat Hold 30 sec | 4 Keep your chest open and your knees at 90º.
C3 Body-Weight Squats 20 | 4 Try to do these without any rest! Hold weight

to intensify.
Cool down
62
FIT
Any Exercise
WARM UP
Any Order
20 Star Jumps Any Amount

20 High Knees Work at your own pace
20 Butt Kicks x2 Cross each one off as you finish
10 Squat Stretches
20 Mountain climbers Get it all done
chipper
50 Alternating Lunges You can complete your exercises in any order

and you can do any amount of reps. You
50 Crunch n Twist
make your way through the exercises, slowly
50 Step Ups chipping away at the numbers until they are
down to 0.
50 Lay Down Push Ups
For example, you could:
50 Squat Jumps Start with step ups and complete 30 (20 to
go), move to Leg Raises and do 20 (30 to go),
50 Leg Raises then complete all 50 alternating lunges
50 Double Mountain Climbers (cross it off the list), from there you could do
the last 20 step ups and then cross that off!
50 Moving Planks Any order you like but make sure you get it
all done!
5 min ab blitz
Repeat the following until the 5 minute timer is up!
15 Table Top Leg Extensions TRAINER TIP:

Write down what you
20 Ankle Taps
get done as you go -
25 Leg Flutters this way you won't
forget!
Cool down
63
ABT
// Circuit 1: Glutes (don't forget your resistance band WARM UP
if you have one!)
15 High Knees
Glutes
Crab Walks
Glute Bridges Complete three rounds
Fire Hydrants Left 1st round: 40 seconds on: 10 seconds off
Clam Shells Left
Fire Hydrants Right
Claim Shells Right
Abs
Toe Touches
Crunch & Twist Complete three rounds
Russian Twists 1st round: 40 seconds on: 10 seconds off
Ankle Taps
Bicycle Kicks
Plank
Legs
Body Weight Squats
Jumping Lunges
Squat Jumps 1st round: 40 seconds on: 10 seconds off
Squat Hold 2nd round: 40 seconds on: 10 seconds off
Pulsing Lunges 3rd round: 25 seconds on: 5 seconds off
Burpees
Cool down
64
Friday Week 5 - Whole Body
STR
WARM UP
10 Cat Cows
10 Squats
10 Alternating Push Ups x2
20 e/s Arm Circles
10 Lunge Rotation
A1 Squat Jumps 20 | 4 Squat to full depth (90º) with every rep.
A2 In and Out Push Ups 12 | 4 Complete push up on knees.
A3 Curtsey Lunges 10e/s | 4 Keep your chest open and core on tight for
balance.
B1 Sumo Squat Pulses 20 | 4 Stay deep in your squat - don't stand up!
B2 Plank Reaches 18 | 4 Keep back straight and core locked on.
B3 Glute Walk-Outs 15 | 4 Push your heels into the ground and take 1
inch steps.
C1 Crunch and Twist 16 | 4 Get your right elbow to left knee. Repeat on
opposite side.
C2 4 Lunge Pulses, 8e/s | 4 Complete all 8 on one side then switch legs.
1 Knee Drive
C3 Lay Down Push Ups 12 | 4 Come down on your toes and then push back
up on your knees.
Ab finisher
Set your timer for 5 minutes and complete as many rounds as possible!
20 Bicycle Kicks
20 Ankle Taps
20 Sit Ups
Cool down
65
FIT
WARM UP Set 9 min timer - complete circuit 1
10 Squats Set 9 min timer - complete circuit 2
5 Walk Out Push Ups 30 sec - 1 min water break
40 Star Jumps x2
Set 9 min timer - complete circuit 1
10 Squat Jumps
15 Sit Ups 30 sec - 1 min water break
Set 9 min timer - complete circuit 2
FINISHED!
Circuit 1
10 x Jumping Lunges
10 x Push Ups
Continue to repeat this
10 x Moving Plank circuit until your 9 minute
timer goes off!
10 x Double Mountain Climbers
10 x High Knees
Circuit 2
20 x Alternating Shoulder Taps
20 x Squat Pulses
Continue to repeat this
20 x Crab Walks circuit until your 9 minute
timer goes off!
20 x Prisoner Sumo Squats
20 x Sit Ups
Cool down
66
Rcv
T i m e Ptaor tS t1r e t c h

e/a = each arm
e/l = each leg
e/s = each side

Seated Hamstring Stretch (double)
Butterfly Stretch
Congratulations!
Only one week to go! You should be so
proud of how far you have come. Bring
on week 6!
Ash & Liv xx
YOU'RE DONE
67
To-do List
PRIORITISE YOUR TO
DO LIST.
We suggest writing a to-do list every Sunday night! This will help you plan
out your week, stay organised and be proactive.
Start with your 3 most important tasks! Often we can put off major tasks
when they are the most important ones of all!
MY TOP 3: "There is a sense

of achievement as
1.
you go through
2. your week and
3. tick off your
OTHER TASKS I'D LIKE TO
tasks."
GET DONE:
68
INSIDE EACH
DAY IS A NEW
BEGINNING,
THE CHANCE TO
GIVE, TO GROW,
TO CREATE THE
LIFE OF YOUR
DREAMS.
- Adele Basheer
69
STR
WARM UP
10 Incline Push Ups
20 e/s Arm Circles
10 Back Slaps x2
20 Mountain Climbers
10 Squat Stretches
Pulse from the bottom of your rep to half

A1 Tricep Dips with Pulse 10 | 4
way back up and then return to the top.
A2 Burpees 10 | 4 Make sure you get your chest to the ground!
A3 Incline Push Ups 15 | 4 Complete on step, couch or table.

Accept and appreciate every part of yourself.
B1 Moving Plank 10 | 4 Swap leading arm after 5 reps.
Hold the push up as low to the ground as

B2 Half Push Up Hold (5 sec) 8 | 4 possible for 5 seconds. On knees.
B3 Wall Assisted Tri Ext. 12 | 4 Walk your feet further away from the
wall. Walk your feet closer to the wall.
Tap opposite shoulder after push up. On

C1 Push Up, Shoulder Taps 10 | 4 knees.
Double Mountain Keep your core locked on as you drive in your

C2 Climbers 30 | 4
knee.
C3 Toe touches 15 | 4 Imprint your back into the ground, with your
core locked on. Crunch up and reach for your
toes!
Cool down
70
STR
WARM UP
10 Alternating Lunges
10 Lunge Rotations
10 Cat and Cows x2
10 Push Ups
20 High Knees
A1 Donkey Kicks 15 e/s | 4 Keep your hips parallel to the ground.
Maintain control for as long as you can on the

A2 S/L Pistol Squat to Seat 10 e/s | 4
way down. Use 2 legs to stand up.
A3 Bulgarian Lunges 10 e/s | 4 Lunge deep ladies! Hold weight.
B1 Crab Walks 12 e/s | 4 Stay deep in your squat. Don't straighten legs.
B2 Step Ups 12 on left leg, followed by 12 on right. Hold

12 e/s | 4 weight to increase intensity.
B3 Kneel to Squat Hold 8 e/s | 4 Keep your knees at 90º in the squat hold.
Bridge half way down and use your heels to

C1 Glute Bridge Pulses 10 e/s | 4 push your hips back up.
C2 Prisoner Squat Hold 45 sec | 4 Keep your chest open and your knees at 90º.
C3 Sumo Squats 20 | 4 Try to do these without any rest! Hold weight

to intensify.
Cool down
71
FIT
Set timer for 7 min - complete circuit 1
10 Squats 30 sec - 1 min water break
8 Push ups
x2 Set timer for 7 min - complete circuit 1
15 Sit Ups
8 Lumber Rotations 30 sec - 1 min water break
30 High Knees Set timer for 7 min - complete circuit 2
MAX PLANK EFFORT!
Circuit 1
20 x Crunches
20 x Shoulder Taps
Complete as many rounds as you
20 x Sumo Squats can until your 7 minute timer
goes off!
20 x Body Weight Twerks
20 x Burpees
Circuit 2
10 x Broad Jumps
20 x Moving Planks
Complete as many rounds as you
20 x Squat Jumps can until your 7 minute timer goes
off!
20 x Lunge Pulses
20 x Push Ups
AB BURN
Put your timer on and see how long you
can plank for! Squeeze those glutes, keep
that core engaged and don't forget to
breath!
Cool down
72
ABT
// Circuit 1: Glutes (don't forget your resistance band WARM UP
if you have one!)
15 High Knees
Glutes
Crab Walks
Glute Bridges Complete three rounds
Fire Hydrants Left 1st round: 40 seconds on: 10 seconds off
Clam Shells Left
Fire Hydrants Right
Claim Shells Right
Abs
Toe Touches
Crunch & Twist Complete three rounds
Russian Twists 1st round: 40 seconds on: 10 seconds off
Ankle Taps
Bicycle Kicks
Plank
Legs
Body Weight Squats
Jumping Lunges
Squat Jumps 1st round: 40 seconds on: 10 seconds off
Squat Hold 2nd round: 40 seconds on: 10 seconds off
Pulsing Lunges 3rd round: 25 seconds on: 5 seconds off
Burpees
Cool down
73
Friday Week 6 - Whole Body
STR
WARM UP
10 Cat Cows
10 Squats
10 Alternating Push Ups x2
20 e/s Arm Circles
10 Lunge Rotation
A1 Squat Jumps 20 | 4 Squat to full depth (90º) with every rep.
A2 4 Mountain Climbers, 10 | 4 Complete push up on knees.

1 Push Up
A3 Curtsey Lunges 12 e/s | 4 Keep your chest open and core on tight for
balance. Hold weight.
B1 Sumo Squat Pulses 25 | 4 Stay deep in your squat - don't stand up!
B2 Plank Reaches 24 | 4 Keep back straight and core locked on.
B3 Straight Leg Pulses 15 e/s | 4 Squeeze your glute at the top of each pulse.
C1 Crunch and Twist 20 | 4 Get your right elbow to left knee. Repeat on
opposite side.
C2 4 Lunge Pulses, 8e/s | 4 Complete all 8 on one side then switch legs.
1 Knee Drive
C3 Walk Out Double Push Ups 8 | 4 For the push up, come down on your toes and
then push back up on your knees.
Ab finisher
Set your timer for 5 minutes and complete as many rounds as possible!
20 Bicycle Kicks
20 Ankle Taps
20 Sit Ups
Cool down
74
FIT
10 Squats
8 Push ups 30 sec - 1 min water break
15 Sit Ups x2 Set timer for 7 min - complete circuit 1
8 Lumber Rotations 30 sec - 1 min water break
30 High Knees
Time for a 10 min GLUTE BURN!
CIRCUIT 1 CIRCUIT - 2
10 x Push Ups 20 x Mountain Climbers
10 x Sit Ups 20 x Squat Jumps 90º Turn
10 x Burpees 20 x Jumping Lunges
10 x Tricep Dips 20 x High Knees
10 x Plank Reaches 20x Kneel to Squat

(swap the leading leg 1/2 way)
10 minute glute burn
10 Donkey Kicks (left leg)

10 Straight Leg Pulses (left leg)
10 Donkey Kicks (right leg) Complete the following until the
10 Straight Leg Pulses (right leg) 10 minute timer is up!
10 Glute Bridges
1 min Squat Hold
Cool down
75
Rcv
T i m e Ptaor tS t1r e t c h
Hold each stretch for 20 -30 seconds

e/a = each arm
e/l = each leg It's Sunday! Go for a
e/s = each side
walk and enjoy the
fresh air!
Seated Hamstring Stretch (double) Ash & Liv xx
Butterfly Stretch
YOU'RE DONE
76
Descending ab Blitz
Challenge
Descending Ab workout - 25, 20, 15, 10, 5
Start with 25 reps of each movement. Complete one round.
Complete round 2 at 20 reps of each exercise.
Continue to reduce reps by 5 each round!
Your final round is 5 reps of each exercise!
Descending Ab Burn
Moving Planks
Complete the following reps of each
Scissor Kicks
25, 20, 15, 10, 5
Mountain Climbers Try not to break!
Sit Ups
GOOD LUCK!
Ash & Liv xx
77
Cool Down
At the end of a workout, complete our cool down routine.
Option 1
Enjoy a 5-minute walk and complete a minimum of three of

the below stretches.
Option 2
1. Stand up tall with your hands by your

sides, we are going to complete a spinal
roll. Slowly bring your chin down to your
chest and begin to roll your shoulders
forward. Start rolling down from the top of
your back, through the middle and lowest
part of your back.
Let your arms hang down by your side and

reach for your toes. You should feel a deep
stretch behind the back of your legs. Hold
for 10 seconds. Complete this in reverse to
come back up. Repeat 3 times.
2. Get into a deep floor lunge with arms on hips. Push your hips forward
to stretch your hip flexors and hold for 30 seconds with your left leg
forward. To intensify, raise up your right arm (opposite to front leg)
and take a deep breath in. Follow this with a 30 second stretch with
your right leg forward. Repeat 3 times on each leg.
78
Cool Down Continued
3. Stand up tall with a slight bend in your knees and raise your left arm
up into the air. Lean over to your right side (opposite to arm in air).
Make sure you only lean to the side and not forwards or backwards.
Take 3, slow, deep breaths in & out before switching sides. Repeat 3
times on each side.
4. Move into a table top position and complete 1 cat cow movement.
Bring your chest down and curve your back, then, raise your back up
high and squeeze your glutes. Directly following this movement, sit
your bum back down on to your heels and get into a child's pose. Hold
this pose for 10 seconds. Repeat the cat cow into childs pose 5 times.
5. Sit on the ground with your left leg straight and right leg bent at the
knee (in a butterfly position). Lean forward and walk your hands along
your left leg. Aim for your toes. Hold the stretch for 20–30 seconds.
Repeat three times and then change legs.
6. Ab stretch. Lay flat on your tummy and straighten your arms to raise
your chest tall. Feel a stretch through your abs and lower back. Take 5
deep breaths. Lower yourself back down to your stomach and repeat 3
times.
7. Single leg lumbar rotations. Lay on your back and bring your right
knee over to your left side. Place your arms horizontally and look right
(the opposite direction to your knee). Relax your body and feel a
stretch in your glute and back. Keep your shoulder blades flat on the
ground and let your knee fall towards the ground. Hold for 10 seconds.
Repeat on the opposite side. Complete 3 times on each side.
79
It's time to re-test
strength - based testing My results after the 6-week program:

Maximum Push Ups in 1 minute My max push ups are:
- Must all be done on your toes or knees! Choose wisely.
Maximum Plank Hold

- Your forearms and feet must stay firmly on the ground. Don't
I can hold a plank for:
let your knees or hips drop. Set your timer and see how long
you last!
Step Ups in 1 minute (alternating)

- Choose an object that is safe to step up on (chair, ledge, I can complete ________
bench). Complete as many alternating step ups as possible in 1
step ups in 1 minute.
minute. If you do not have a chair or bench, replace with
alternating lunges.
Squat Jumps in 1 minute

- Start seated on a bench or chair. Push through your feet and
I can complete ________
perform a squat jump. Land back on your feet and squat
squat jumps in 1
yourself back down to the surface. Repeat as many times as
minute.
you can in 1 minute. Make sure your butt touches the surface
(bench or chair) after every squat. Replace with squat jumps if
no chair is available.
CARDIO TEST
Complete this test within the first week of your 6-week guide.
It took me
Record how long it takes you to complete four rounds of the ________________
following exercises. to complete the
circuit.
Testing Circuit (4 rounds)- set your timer and go!
10 Burpees
10 Squat Jumps Complete this circuit 4
10 Moving Planks times! Don't forget to set
20 Shoulder Taps your timer.
20 Crunches
80
CONGRATULATIONS!
You have officially completed
the Tone from Home
6-week guide!
What an incredible accomplishment!

Well done! We hope you were happy with your
re-testing results!
Liv xx
Ash & 81
Frequently Asked Questions
01. I have a question or some 05. When can I expect to receive

feedback. Who do i contact? a newsletter?
If you have questions or feedback, We send out newsletters each week of
please contact us directly at the 6-week program! These will be jam-
mesciatwinsfit@gmail.com. packed with so many extra goodies for
you all! We hope you love them!
02. I don't know how to do an 05. Where can i share my

exercise. What should I do? results?
If you don't know how to perform an We would love to hear about your
exercise, visit the index at the back of results from the 6-week program! Please
the book. Here our trainers explain email mesciatwinsfit@gmail.com!
whats involved in each movement!
3. Is the program subscription-

based?
No! We didn't want to lock anyone into a
contract. Once you pay $19.95 for the
program, there are NO FURTHER fees.
You will receive our 6-week program
and also receive the exclusive Tone from
Home weekly newsletters.
04. Can i have rest days and still

see progress?
Yes, rest days are important. They play a
crucial roll in your training progress and
the recovery of your muscles. One
session each week is dedicated to a
recovery/rest day however if you feel
like you need more, listen to your body.
In our guide you will find this on a
Sunday, but feel free to alter this if you
are feeling sore mid-week.
Strive to be the best you can be. 82

INDEX
Air punches (just like youre boxing the air)
1. Start with your feet shoulder-width apart. You
will want to have a soft bend in your knees so
they are not completely locked out.
2. Make a fist with both hands and hold them near
your chin with your arms bent. Reach your left
arm out straight in an explosive motion before
snapping it back underneath your chin. Repeat
this movement with your right arm, pushing it out
and back as fast as you can. Repeat for the given
time frame.
Ankle Taps
1. Start by lying flat on your back with your feet
planted. Keep your knees at 90° and raise your
shoulders off the ground, activating your abs.
2. Reach down and tap your left ankle with your left
hand and repeat on the right side. Keep your core
on tight.
Back Extension
1. Start by lying face down on your stomach with
your arms out to the side of your body and your
hands flat on the ground.
2. Lift your chest and legs off the ground by
squeezing your hamstrings, glutes and back. Hold
this for the given time and relax back to the
starting position. You should feel this from your
shoulder blades all the way to your hamstrings.
83
INDEX
Back slaps
1. Kneeling or standing, swing your arms either side of
your body to feel a stretch at the front of your
shoulders.
2. Swing them across your body and ‘slap’ your back.
Swing them back open and repeat.
Bench Tricep Dips

1. Begin sitting on the bench with your hands resting
on the edge of the bench directly by the side of
your body.
2. Holding your body weight in your hands, lift
yourself off the bench. Bend at your elbows and
lower yourself down towards the ground keeping
your knees bent at a 90°angle.
3. Keep your elbows close to your body and push
yourself back up to your starting position.
Note: To make this exercise more challenging,
repeat steps above with your legs straight.
Bicycle Kicks
1. Start by lying flat on your back with your legs out
straight and heels lifted off the ground, slightly.
Place your hands behind your head and lift your
shoulders off the ground.
2. Bend your left knee into your chest and turn your
right elbow in towards that knee. Slightly touch
your elbow and knee and return to the starting
position. Repeat this on the opposite side.
84
INDEX
Broad Jumps
1. Complete a squat jump with plenty of room in
front of you. As you get to the bottom of your
squat, explosively jump forward, landing softly on
your feet.
2. This traveling squat jump is called a broad jump.
Repeat for required reps.
Bulgarian Lunges (back foot on bench or chair)

1. Start by standing up tall, feet shoulder-width
apart, with the back of your legs resting up
against a bench/chair.
2. Take one big step forwards with your right leg, lift
your left leg off the ground and place the top of
your foot on top of the bench.
3. Keeping your chest tall and core on tight, lower
your back knee down to the ground and let your
front knee bend slightly. This is the lowest part of
your bulgarian lunge.
4. Push evenly through both feet to raise yourself
back up to the top of the movement with your
front leg straighten out.
5. Complete this for the given reps and return to the
starting position before changing over your legs.
Cat and Cow Stretch

1. Start in a tabletop position with your arms
straight and back flat. Lower your chest down
towards the ground and push your butt out,
putting a curve throughout your back. Hold this
for a second and return to the tabletop position.
2. Lift your back up towards the ceiling and squeeze
your glutes on tight. Hold for a second and return
to your starting position. Repeat for the given
reps.
85
INDEX
Clam Shells
1. Start laying down on your left hand side. From this
position you want to bend your knees. Keep your
feet together. This is your starting position.
2. Raise your left knee up as far as you can whilst
squeezing your glute at the top on the movement.
Your ankles should remain stacked. Lower your
knee back down to the starting position and repeat
reps required before changing to your right side.
Close Grip Push Ups (your hands closer than

shoulder-width apart)
1. Start in your push up position and bring both hands
in, closer than shoulder-width before you begin
your push up. From here, complete your push up
movement on either your toes or knees.
Crab Walks
1. Start in a standing position with your feet
positioned at shoulder width apart and your toes
facing outwards, slightly.
2. Bend at your hips and knees simultaneously and
lower your butt towards your ankles while pushing
your knees forward.
3. Lower yourself until your knees are at 90º and
focus on keeping your back straight, chest open
and shoulders back (you are now in a squat
position).
4. Take very small steps to the left (about 4cm per
step) for the specified amount of reps or time.
Repeat with the same number of steps or reps to
the right.
5. To increase intensity of this movement, place your
booty band above your knees and repeat.
86
INDEX
Crunch and Twist
planted. Keep your knees at 90° and raise your
shoulders off the ground, activating your abs.
2. Exhale and turn your right elbow in towards your
left knee. Slightly touch your elbow on your knee.
3. Inhale as you return to the starting position.
Repeat this on the opposite side.
Curtsey Lunge
1. Stand with your feet hip-width apart. Take a big step
back with your right leg, crossing it behind your left.
2. Bend your knees and lower your hips until your left
knee is almost 90 degrees. This will leave you with
your front foot planted and your back heel raised.
3. Keep your torso upright and your hips and shoulders
as square as possible.
4. Push hard through your front foot and raise your
body up to your standing position. Now you are back
at the start. Alternate legs and repeat for required
reps.
Duck Walks
(the same as crab walks, but instead of taking steps
to the left and right, you take steps forwards and
then backwards)
facing outwards.
2. Lower yourself until your knees are at 90º (you
are now in a squat position).
3. Take the required steps forward (about 4cm per
step). Repeat moving backwards.
87
INDEX
Donkey Kicks
1. Get on all fours, with your hands stacked directly
under shoulders, and knees under hips. Make sure
your back is flat (pretend you are balancing a cup of
coffee on your lower back).
2. Without rounding your spine, engage your lower
abdominals. Keeping the 90-degree bend in your
right knee, slowly lift your leg back and up toward
the ceiling. Your max height is right before your back
starts to arch, or your hips begin to rotate. Squeeze
your glute at the top.
3. Return to the starting position. Repeat all reps on
one side, then switch legs.
Note: intensify with resistance band.

1. Place your hands on the ground directly under your
shoulders, slightly wider than shoulder width.
2. Raise your body up onto your toes. Squeeze your
glutes and abs to stabilise your body.
3. Starting with your feet together, put all of your body
weight into your hands whilst jumping your feet
forwards and land them on the outside of your hands.
Jump your feet backwards to the starting position.
Glute Bridges
1. Lay on your back with your hands by your sides,
knees bent, and feet flat on the floor under your
knees.
2. Push through your heels and raise your hips to
create a straight line from your knees to shoulders.
Squeeze your core and your glutes. Hold for
approximately 3 seconds and then return to your
starting position.
a. Note: use a resistance band to intensify this
movement.
88
INDEX
Glute Walk-Outs
planted. Keep your knees at 90° and raise your hips
off the ground, ensuring you are activating your abs
and squeezing your glutes at all times to keep your
hips up.
2. Take small alternating steps out till both of your
legs are straight with your hips still up. Repeat this
with small alternating steps till your knees are back
at 90°.
High Knees
1. This ones easy! Simply jog on the spot and drive
your knees up as high as possible!
Incline Push Up (on Chair or Bench)

1. Start in your push up position and place both
hands up on a bench or chair. Make sure it is
stable before you begin your push up. From here,
complete your push up movement either on your
toes or on your kne
89
INDEX
Kneel to Squat
1. Start in a squat hold position.
2. Bend your left knee down onto the floor, followed by your right knee.
3. You want to keep the same leg dominant so use your left leg first to now raise
yourself back up into a squat position.
4. Complete required reps with your left leg. Follow with your right leg dominant.
5. Note: use a towel or mat for your knees if you are training on a hard surface.
Lay Down Push Ups

1. Choose your push up difficulty, you can find
explanations under ‘pushups’.
shoulders, slightly wider than shoulder width.
3. Raise your body up onto your knees or toes, squeeze
your glutes and abs to stabilise your body. Ensure
your body remains straight, not lifting or sagging in
your lower back.
4. Bend at your elbows and slowly lower yourself down
until your chest is completely on the ground.
5. Lift your hands off the ground and straighten your
arms out directly in front of you.
6. Place your hands back on the ground directly under
your shoulders slightly wider than shoulder width.
Press your body back up to the starting position.
90
INDEX
Leg Flutters
1. Lay on your back with your legs straight and hands
down your side. You may place your hands under
your bum/lower back for support.
2. Raise your legs off the ground just slightly.
3. While keeping your legs straight, alternate them up
and down in a 'flutter' like motion. They should
never go higher than the image used here.
4. Alternate your legs up and down for the given
amount of reps.
Leg Raises
1. Start by lying on your back with your arms by your
side and your legs out straight.
2. Lift your head and shoulders slightly off the ground
and keep your core on tight.
3. Raise your legs upwards until your hips are at 90º
and lift your butt off the ground slightly. If you find
this to hard, do not lift your butt.
4. Keeping your legs straight, lower your legs back
down. Do not let your legs touch the ground.
Please note: Place your hands under your bum to
take some pressure off your lower back. You may
also slightly bend your legs to make this
movement easer.

1. Stand up tall with your hands by your sides. Slowly
bring your chin down to your chest and begin to roll
your shoulders forward.
2. Start rolling down from the top of your back, through
the middle until you reach the lowest point. Let your
body ‘hang’ and hold for the given amount of time. Try
and touch your toes! Complete this in reverse to come
back up.
91
INDEX
Lumbar Rotations
1. Start by lying flat on your back with your feet planted.
Keep your knees at 90° and both of your shoulders fixed
on the ground.
2. Drop your knees from one side of your body to the other
in a twisting motion. Look towards the opposite
direction of your knees to intensify the stretch.
Lunge Pulses
1. Starting in your lunge position, keep your chest open
and shoulders back. Lower your back knee to almost
touch the ground.
2. Push through your heel to bring yourself half way
back up, before returning to your lowest point.
3. Keep your weight distribution even between your
front and back leg while pulsing. Your front knee will
stay slightly bent throughout the whole movement.
Alternating Lunge
1. Start in a standing position with your feet hip distance
apart. Take a large step backwards or forwards,
keeping your foot in line with your hips. This will
leave you with your front foot planted and your back
heel raised. This is called your lunge position.
2. Keeping your chest open and shoulders back, lower
your back knee to almost touch the ground. This is the
lowest part of your lunge.
3. Push hard through your front foot and raise your body
up to your standing height. Alternate legs and repeat.
92
INDEX
Lunge Rotations
1. Step back in a lunge.
2. Rotate your body towards the same side as your
front foot.
3. Lunge back into starting position.
4. Now bring your opposite leg backwards and
repeat steps 2 and 3.
Lunge with Knee drive

1. Starting in your lunge position, keep your chest
open and shoulders back, lower your back knee to
almost touch the ground.
2. Push hard through your front foot and raise your
body up to your standing height. Keep the
upwards momentum going and raise your back
knee up high towards your chest.
3. Alternate to your opposing leg and repeat.
Jumping Lunges
1. Starting in your lunge position, keep your chest
open and shoulders back. Lower your left knee to
almost touch the ground.
2. Engage your core and jump up explosively,
alternating your legs. You want to land as softly as
possible.
3. Repeat this motion for the given reps.
93
INDEX
Mountain Climbers
1. Place your hands directly under your shoulders
slightly wider than shoulder width.
2. Raise your body up onto your toes, squeeze your
glutes and abs to stabilise your body.
3. Starting with your feet together. Bring one knee
up and in towards your chest. Kick your leg back
out straight behind you. Repeat the action with
your other knee.
Moving Planks
1. Get into a plank position and straighten your arms
directly under your shoulders, slightly wider than
shoulder width apart.
2. Squeeze your glutes and abs to stabilise your body.
3. Rest your left forearm on the ground, followed by
your right. You are now in a plank position.
4. Lift your left forearm off the ground and plant
your hand on the ground. Follow with your right
hand. You should now be in your starting position.
5. Repeat required reps with your left arm dominant
before changing to your right arm.
Plank
1. Start by facing downwards with your forearms and
toes resting on the ground. Push your shoulder
blades upwards, keep your core on tight and
slightly squeeze your glutes.
2. Keep your body as straight as possible while you
hold this position.
Note: You can make things easier by dropping
your knees to the ground.
94
INDEX
Plank Reaches
1. Place your elbows directly under your shoulders
slightly wider than shoulder width apart. Your
forearms should be on the ground.
2. Squeeze your glutes and abs to stabilise your body
whilst reaching your left arm out directly in front of
you.
3. Bring your arm back to the starting position with
your elbow directly under your shoulder. Repeat on
your right arm! You may place an object in front of
you to reach and aim for.
Prisoner Squat
facing outwards, slightly.
2. Interlock your fingers and place them behind your
head, on the back of your neck. You will keep your
hands here for the entire movement.
3. Bend at your hips and knees simultaneously and
lower your butt towards your ankles.
4. Lower yourself until your knees are at 90º and focus
on keeping your back straight, chest open and
shoulders back. This is the lowest part of your
squat.
5. Once at the lowest point in your squat, press
through your heels and return to your starting
position.
95
INDEX
Push Ups on toes (progression)
shoulders slightly wider than shoulder width apart.
2. Raise yourself up onto your toes. Squeeze your
glutes and abs to stabilise your body. Ensure you
keep a straight line in your body from your ankles,
through your hips to your shoulders.
until your chest is hovering above the ground.
4. Begin pushing your body back up to the starting
position ensuring your back remains straight, not
lifting or sagging at your hips.
Push Ups on knees (regression)

shoulders slightly wider than shoulder width apart.
2. Raise yourself up onto your knees. Squeeze your
glutes and abs to stabilise your body. back remains
straight, not lifting or sagging in your lower back.
until your chest is hovering above the ground.
4. Begin pushing your body back up to the starting
position.
96
INDEX
Push Up Shoulder Taps

1. Choose your push up difficulty (find
explanations under ‘pushups’)
a. Push up on toes (progression)
b. Push up on knees (regression)
2. Place your hands on the ground directly under
your shoulders slightly wider than shoulder
width apart.
3. Raise yourself up onto your knees or toes.
Squeeze your glutes and abs to stabilise your
body.
4. Bend at your elbows and slowly lower yourself
down until your chest is hovering above the
ground.
5. Begin pushing your body back up to the
starting position.
6. Whilst stabilising your body transfer all of your
body weight onto your left arm and bend your
right elbow bringing that hand to your opposite
shoulder. Repeat on both hands. Essentially,
you are tapping your opposite shoulder with
your opposite hand. This is one rep.
Russian Twists
1. Begin sitting on the floor with knees bent as in
a "sit-up" position. Keeping your feet together
raise them slightly above the ground.
2. Arms should be held together away from your
body, keep your hands locked together like a
ball or you can hold onto a weight to increase
the difficulty.
3. Lower your hands to the left side of your body,
keeping your core on tight. Once you tap the
ground, return to the starting position and
repeat on the right side.
97
INDEX
Scissor Kicks
1. Lie with your back on the floor, feet out straight
and shoulders lifted. Place your hands under
your bum to support your lower back.
2. Keep your legs together and lift them
approximately 6 inches off the ground.
3. Lock on your abs and squeeze your core.
4. Create a scissor like motion by simultaneously
raising one leg and lowering the other. Do not let
the lower leg touch the ground. Repeat required
reps.
Shoulder Taps
1. Place your hands directly under your shoulders
slightly wider than shoulder width.
2. Squeeze your glutes and abs to stabilise your
body whilst reaching your left hand to lightly tap
your right shoulder. Repeat with your right hand.
Essentially, you are tapping your opposite
shoulder with your opposite hand.
Side Plank Pulses

1. Start on your left side with your left elbow
directly underneath your shoulder and your
forearm resting on the ground. Stack your feet
on top of each other and lift your hips until your
body forms a straight line.
2. Squeeze your glutes and abs to stabilise your
body.
3. Lower your hips towards the ground. Then push
your hips back up until your body forms a
straight line again. Repeat for the specified
amount of reps and then repeat on your right
side.
98
INDEX
Single Leg, Glute Bridge
1. Lay down flat on your back with your feet
planted in front of your bottom. Lift your left leg
out straight into the air and separate your knees
slightly.
2. Raise your hips into the air by pushing through
the heel of the planted foot. You want to make a
straight line between your knee and shoulders.
Squeeze your core to stabilise your body.
3. At the peak of your hip thrust, squeeze and
activate your glutes.
4. Lower slightly to disengage your glutes and then
thrust upwards again to contract the muscles.
5. Once finished the given reps, bring the straight
leg down and plant your foot next to the
opposing one. Repeat on the opposite side for
the given reps.
Single Leg Pistol Squat to Seat

Note: For your pistol squat you will need to have a
chair or bench behind you that you are able to
lower yourself down to.
1. Start by standing facing away from your
chair/bench with your calves gently resting up
against it. Lift your left foot up off the floor and
keep your leg straight. You want to keep this
foot off the floor for the entire movement.
2. Hinging at your hips and knees, slowly lower
your body downwards in a squat position using
only your right leg until you have seated
completely. Once seated, drive up through your
heel and come back to a standing position,
balancing only on your right leg. Repeat these
steps for as many reps as required before
changing over to your left leg.
99
INDEX
Sit Ups
1. Lie on your back on the floor and bend your knees.
2. Place your hands behind your head or straight out
in front of you (this can help you with reducing
momentum and placing more emphasis on your
core muscles)
3. Use your core to 'sit up' and lift your upper body
off the ground.
4. Lower your body back to the starting position.
Take your time on the way down - maintain control
and don't let your core switch off.
Split Push Ups

shoulders slightly wider than shoulder width.
2. Raise your body up onto your toes. Squeeze your glutes
and abs to stabilise your body. Ensure you keep a
straight line in your body from your ankles, hips to
shoulders.
3. Quickly pick up both feet and jump outwards so that
they are wider than your hips. Ensure your upper body
remains stable.
4. Quickly pick up both feet and jump them inwards to
bring your feet back together.
5. Following the split jump, complete a normal push up
(on toes or knees). That is one rep.
Squats
1. Start in a standing position with your feet positioned at
shoulder width apart and your toes facing outward
slightly.
2. Bend at your hips and knees simultaneously and lower
your butt towards your ankles.
3. Lower yourself until your knees are at 90º and focus on
keeping your back straight, chest open and shoulders
back.
4. Push up back through your heels to your original
standing position. Squeeze your glutes at the top.
100
INDEX
Squats In and Out
1. Start by completing a regular squat. When you have
lowered your knees to 90º, engage your core and
jump up explosively.
2. As you push off the ground, jump your feet in
together and land back on the ground. You will then
immediately jump up again and return your feet to
your regular squat position before lowering yourself
back down until your knees are at 90º. Repeat for
the required reps.
Squat into Side Kick

1. Start by doing a regular squat. Lower yourself until
your knees are at 90º.
2. Once at the lowest point in your squat, press through
your heels and stand up tall whilst transferring all of
your weight onto your left leg.
3. Simultaneously lift your right foot off the floor and
raise your leg out to the side. Return your foot to the
floor. Repeat on opposite leg.
Squat Jumps
1. Start by completing a regular squat. When you have
lowered yourself until your knees are at 90º, engage
your core and jump up explosively. Land as softly
and quietly as possible.
2. Lower your body back into a squat position. That is
one rep.
101
INDEX
Squat Pulses
1. Start by doing a regular squat as explained above.
Lower yourself until your knees are at 90º, rather
than coming back to the starting position, hold that
seated squat position at the bottom and pulse a
few inches up and down for the required reps.
Squat Stretches
1. Start in a standing position with your feet at
shoulder width apart and your toes facing
outwards, slightly.
2. Bend at your hips and lower your chest towards
your feet. While keeping your legs straight, place
your fingers under your toes. You should feel a
slight stretch through your hamstrings.
3. Bend at your knees and lower your butt towards
your heels. Keep your fingers under your toes and
use your elbows to push your knees in an outward
direction. You should feel a slight stretch through
your inner thighs.
102
INDEX
Squat Jump with 90º Turn
1. Start by completing a regular squat as explained above. When you have lowered yourself
until your knees are at 90º, engage your core and jump up explosively.
2. As you push off the ground spin your body clockwise 90º (1 quarter of the way around).
3. In your next rep as you push off the ground spin your body anticlockwise 90º to return to
the starting position.
Sumo Squats
1. Start in a standing position with your feet wider than
shoulder width apart and your toes facing outwards.
2. Bend at your hips and knees simultaneously and lower your
butt towards your ankles.
keeping your back straight, chest open and shoulders back.
4. Push up back through your heels to your original standing
position. Squeeze your glutes at the top.
Sumo Squat with Pulse

1. Start in a standing position with your feet wider than
shoulder width apart and your toes facing outwards.
2. Bend at your hips and knees simultaneously and lower your
butt towards your ankles.
keeping your back straight, chest open and shoulders back.
This is the lowest part of your squat.
4. Rather than coming back to the starting position, hold that
seated squat position at the bottom and pulse a few inches
up and down for the entire exercise.
103
INDEX
Standing Single Leg Kick-Back

1. Start in a standing position with your feet hip-
distance apart and squeeze one hamstring and glute
on tight.
2. Lift that leg off the ground and kick it backward,
intensifying the contraction of hamstring and glute.
3. Bring your leg back to the starting position and
repeat for required reps. Follow on the opposite side.
Star Jumps
1. Stand with your feet together and arms down by your
side.
2. Jump up and spread your arms and legs, landing into a
star shape.
3. Jump back to your starting position and repeat.
Straight Leg Pulses

1. Get on all fours, with your hands placed directly
under shoulders, and knees under hips. Make sure
your back is flat (pretend you are balancing a cup of
coffee on your lower back).
2. Tighten your core and lift your left leg back, straight
and high.
3. Raise and lower your leg (pulse your leg)- only a few
inches. Your glutes should be engaged throughout the
whole movement, but its important to squeeze your
glute at the highest point of each pulse. You should
feel the muscles constantly engaged and working.
Make sure your hips are square to the ground as you
pulse. Do not bend arms.
4. Repeat all required pulses on one side and then
switch legs. Note: intensify with resistance band.
104
INDEX
Step Ups
1. Start by placing a bench or chair in front of you.
2. Standing with your feet at shoulder width apart,
and shoulders back.
3. Firmly plant your entire right foot on the bench,
step up on the bench pressing through your heel to
ensure you are activating your glutes and
hamstrings.
4. Bring your left foot up to the bench and stand with
your feet shoulder width apart.
5. Lower your left foot onto the ground followed by
your right foot. Complete specified repetitions
before repeating with your left foot dominant.
Step Up with Knee Drive

1. Start by placing a bench or chair in front of you.
2. Standing with your feet at shoulder width apart,
and shoulders back.
3. Firmly plant your entire right foot on the bench.
4. Quickly raise your left knee and bring it towards
your chest. This should be an explosive movement.
Your left leg will return to the ground, while your
right foot remains on the bench.
5. Repeat for specified reps on your right leg before
repeating on your left leg.
105
INDEX
Straight Arm Holds
1. Stand up tall and hold both arms outstretched, to the
sides of your body. Squeeze your shoulder blades
and shoulder muscles. You should now be making a
‘T’ shape with your body. Hold for the specified
amount of time.
Straight Arm Circles

1. Start in a straight arm hold as explained above.
Rotate your arms in a forward motion, creating small
circles with both arms. Repeat this moving
backwards, if and when required.
Table Top Leg Extensions

1. Lay on your back. Place your legs in a table top
position - this means in the air, bent at 90º.
2. Imprint your back into the ground. This means there
should be no gap between your lower back and the
floor. Lock on your abs to ensure your back doesn’t
give way.
3. Extend your left leg forward until it is straight.
Keep your right leg bent.
4. Bring that leg back in to table top and then extend
the other leg. The aim of this exercise is to activate
the lower abdominal muscles so it is key to stay
controlled throughout the movement. Do not rush
it.
5. Keep your shoulder blades off the ground and
lean/look forward. You may either place your arms
by your side (raised from the ground) or behind
your head.
106
INDEX
Toe Touches
1. Start by lying flat on your back with your feet up in
the air, directly above your hips.
2. Exhale and lift your shoulders and upper back off the
ground. Raise your arms and reach towards your toes.
3. Inhale and return to the starting position.
Twerks
1. Stand tall, with feet shoulder width apart and toes
facing outwards. Squat until your knees are at 90º.
2. Place your elbows on the inside of your knees and use
them to push your knees out. Keep your hands fisted
together. Your elbows/hands must stay in this
position throughout the whole movement.
3. Straighten your legs slightly. Your bum should raise
and you should feel a burn/stretch in your
hamstrings. Bend to return to your original squat
position and repeat for given reps.
Wall Assisted Tricep Extensions

1. Stand an arm's-length distance, facing a solid wall.
Put your arms out straight in front of you and put
your palms on the wall.
2. Take a small step backward with both feet. This is
your starting position.
3. Bend your elbows downwards towards the wall and
keep your hips back slightly throughout the
movement. Try to keep your elbows close together.
Your forearms should now be on the wall.
4. Press through your hands and return back to your
starting position, squeezing your triceps at the top.
Please note: the further away from the wall you
stand, the more challenging the movement becomes.
Wall Sit
1. Start by standing with your back against a stable wall.
Lower yourself down with your shoulders and hips
resting back on the wall.
2. Step your feet out and bend your knees - you are now
in a squat (keep your hips and knees at 90º). Press
against the wall for balance. Hold for the given time.
107
INDEX
Walk Out Push Ups
1. Start standing with your feet shoulder width apart. Hinge over at your hips and place
your hands on the ground directly in front of you. You want to keep your legs straight. If
you find this challenging place your legs further apart so you can touch the ground with
your legs straight.
2. Transfer some of your weight onto your hands and begin walking your hands forward
ensuring you keep your legs straight for the entire movement.
3. Once you have walked your hands forward enough to create a straight line from your
ankles, hips and shoulders you will need to choose your push up difficulty. You can find
explanations under ‘pushups’!
4. Perform a pushup. Keeping your legs straight you will now walk your hands back towards
your feet to the starting position.
Walk Out Double Push Ups

1. Start standing with your feet shoulder width apart. Hinge over at your hips and place
your hands on the ground directly in front of you. You want to keep your legs straight. If
you find this challenging place your legs further apart so you can touch the ground with
your legs straight.
2. Transfer some of your weight onto your hands and begin walking your hands forward
ensuring you keep your legs straight for the entire movement.
3. Once you have walked your hands forward enough to create a straight line from your
ankles, hips and shoulders you will need to choose your push up difficulty. You can find
explanations under ‘pushups’!
4. Perform TWO pushups. Keeping your legs straight you will now walk your hands back
towards your feet to the starting position. This is one rep.
108
INDEX
STRETCHING
Butterfly Stretch
Childs Pose
Cat and Cow Stretch Deep Glute Stretch
Chest Wall Stretch Lower Back Dead Hang
109
INDEX
Standing Quad Stretch
Lumber Rotations
Lunge Hip Flexor Stretch Seated Hamstring Stretch (single leg)
Lying Glute Stretch Seated Hamstring Stretch (double leg)
110
INDEX
Shoulder Stretch
Standing Hamstring Stretch
Tricep Stretch
111
TO YOU GUYS...
THANK YOU!
Thank you so much for purchasing our e-book! We have put so much love,
time and effort into creating a guide that will see positive change, both
mentally and physically. We hope this has been a life-changing
experience that has helped you in many ways.
Stay tuned for our weekly newsletters! These are available to 6-week
guide participants only! The newsletters will be jam-packed each week
with so much good stuff. To keep up to date and follow our health and
fitness journey, follow us on our social media (details below)!
Speak to you soon.
Ashley and Olivia XX
#MEsciatwinsfit
@ashleymescia @oliviamescia @mesciatwinsofficial
Mescia Twins
mesciatwinsfit@gmail.com
@mesciatwins

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What is the purpose of the program?

What is the purpose of the program?

What does the program cover over 6 weeks?

What does the program cover over 6 weeks?

TONE FROM HOME

@ASHLEYMESCIA @OLIVIAMESCIA @MESCIATWINSOFFICIAL

All rights reserved. No part of this

Fines up to $5000 may apply to any

If you choose to be positive, positive

As we have mentioned previously on our channel, we have both personally dealt

Embrace who you are.

This 6-week program combines a mix of:

WHAT EQUIPMENT WILL I NEED?

The program has been specifically

The trainers behind the program have

If you don't have any weights at home

Why we do strength training

Increases strength and power

why we do cardio training

The benefits of cardio training are endless!

When you complete a cardio session, your heart

Overall, cardio training will enable you to create

why we stretch (recover)

Speeds recovery time

A series of health issues prompted us

how it could improve. These include

How did we start?

For anyone wanting to make an effort to

Can i still eat the foods i love?

"Eat well, live well,

So let's aim for a balanced and rewarding lifestyle that includes:

Ash & Liv xx

Carbs Fats Proteins

Why are carbs Why are fats WHY is PROTEIN

Here are a few examples of our favourite meals where we

"When things change inside you,

So in saying that... Let's set some goals!

Personal: 1. Meditate for 10 minutes at least 5 times a week

1. To be able to complete 10 pushups without failure.

DON'T ALLOW LIFE TO

Ash & Liv xx

1 Set up your workout space

2 Review the workout

How to make a movement harder

A1 A2, B's, C's etc.

E.g. please see photo below for an explanation

STR - strENGTH WORKOUTS

ABT - Abs, Butt, Thighs

FIT - Fitness (cardio)

RCV - Recovery (stretching)

These exercises are

strength testing Results

Maximum Plank Hold

Step Ups in 1 minute (alternating)

Squat Jumps in 1 minute

Exercise Reps | Sets Tips / comments

Keep your back close to the bench/chair and

Once chest is on the ground, reach your arms

C2 Keep your arms straight (at shoulder height)