ST R O N G W I T H ST E F

Welcome to the fitty squad, get ready to get Strong.

8 WEEK LEGS, BUM AND

CORE GUIDE

Written and practiced by Stefanie Williams

@Stef_Fit
STEF FIT

CONTENTS PAGE
GETTING TO KNOW ME 2

PURPOSE OF THE PLAN 3

WHY WE SHOULD LIFT WEIGHTS 4

SETTING SMART GOALS 6

A BRIEF NUTRITION GUIDE 8-10

ALCOHOL & HYDRATION 11-12

EATING OUT & ON THE GO 13-14

SHOPPING LIST 15

MY FAVOURITE MEALS 16-21

CARDIO (HIIT AND LIIS) 23

FEET PLACEMENT 24

GLUTE ACTIVATION (SWITCH ON THAT BOOTY) 25

INTRODUCTION TO THE TRAINING PLAN 26-27

8 WEEK TRAINING PLAN 28-39

ACTIVE REST DAYS 40

TIPS TO STAY MOTIVATED 41

STEF’S SECRET TIPS 42

MY MUSIC PLAYLISTS 43

FREQUENTLY ASKED QUESTIONS 44

THANK YOU AND KEEP ME UPDATED! 45

EXERCISE GLOSSARY 46-60

(DEMONSTRATION ON MY YOUTUBE – STRONG WITH STEF)

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GETTING TO KNOW ME
Hello Fitties, welcome to the Stef Fit health and fitness programme – Strong with Stef. Firstly,
I would like to introduce myself and tell you a bit about my story.

My name is Stefanie Williams, I love sport and I have always been an active person. When I
started school, I wasn͛t interested in playing with dolls, I preferred to go outside to kick a ball
around or fight with the boys. Even at the age of 5 my parents would call me power legs and I
would do impressions of muscle man in my little white pants, weird I know!

Academia was not my forte at school, so playing sport was my escape. I played hockey for
the Welsh International team for a number of years. Being out on the pitch was my happy
place and I could channel all my energy into the game. Achieving your goals both personally
and as part of a team was an unbeatable feeling. Sadly, I sustained an injury which prevented
me from playing. Suddenly my passion, the sport that I had spent years learning and grafting
for was no longer part of my life.

At this time, I stopped doing any sport or exercise which caused my overall wellbeing to
suffer. I trained to become a fully qualified make-up artist but realised that when I wasn͛t
playing sport, I didn͛t know what to focus on and I felt lost. I had jobs as a nanny, hostess and
sales assistant. However, this did not satisfy me and I felt something was missing.

After this unsettled period, it was time to rediscover my real love for sports. In 2016, I
undertook a personal training course and soon after I felt ready to share my passion and
knowledge to all you Fitties. I found that the most satisfying part of the job was motivating
others to reach their goals and seeing the amazing results.

I started an Instagram account as a means to share exercises, tips and tricks and spread my
passion for training. My videos are suitable for people of all different fitness levels and are an
aid to help you get the most out of training. So far, the feedback has been amazing which in
turn motives me. I really hope that you enjoy the 8 weeks of this programme. Remember that
with hard work and consistency comes results, you can do it Fitties!

GOOD LUCK!

With Love

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STEF FIT

PURPOSE OF THE PLAN

I have designed the 8 week plan to be flexible and without unnecessary restrictions. This is so
that it can be easily incorporated into your everyday life to help you burn fat whilst building
lean muscle, improve your fitness levels and become stronger and healthier in body and mind.

The plan focuses on legs, bum and core but many of the exercises hit your full body. I enjoy
training legs because it makes me feel strong and empowered. I believe it is the most
beneficial body part to train because they are one of your largest muscle groups. If you follow
the plan you will see and feel a transformation throughout your whole body.

I share all my top tips and secrets, a nutrition guide, my go to meals, a detailed training plan,
music playlists, a full exercise glossary and You Tube exercise demonstration videos so that
you can get the most out of your workouts. The suggested meals are my personal favourites -
easy to make, delicious and healthy. They are nutritionally balanced to ensure that you are
giving your body what it needs for optimum performance.

The most important factor to the get most out of this plan is consistency. Try to push
yourself because if you stop, the results will stop. Make it part of your lifestyle and you will
start to see your hard work pay off.

It doesn’t get easier, you get stronger!

Go get it!

Work for it!

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STEF FIT

WHY WE SHOULD
LIFT WEIGHTS

!
Lifting weights will make you feel strong, confident and empowered. Rather than putting the
emphasis on how you look, tuning into your muscles and their strength gives you a buzz.
When you are able to lift more than before and see tangible results it is very rewarding and
drives you forward.

Lifting weights makes your body more efficient at using carbohydrates for energy. This helps
to build muscle as opposed to being stored as fat. Hit the weights and you can enjoy some of
your favourite foods

1) Increase body confidence 9) Enhance mood

2) Give you that fitness goddess feeling 10) Reduce stress
3) Increase energy 11) Increase strength
4) Shape your curves “murves” 12) Better blood sugar control
(muscly curves) 13) Improve heart health
5) Accelerate fat loss 14) Improve posture & reduce
6) Improves sleep back pain
7) Gain muscle mass 15) Reduce risk of injury
8) Improve muscle tone 16) Decrease risk of osteoporosis

Personally, I love lifting weights, it gives me such a boost and makes me feel strong mentally
and physically. As well as adding more interest and variety into a workout, the whole host of
benefits makes them an essential part of any fitness plan. I hope you enjoy doing them as
much as I do!

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Goals

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SETTING
SMART GOALS

It is important to set realistic goals in line with this plan. When thinking about goal setting,
the SMART method is a great way to keep you motivated and on track.

1. Specific – a clear goal e.g.“I will gain 0.5kg of muscle”

2. Measurable – make sure that you can track your progress
3. Attainable – set a goal that is achievable but will also stretch you
4. Relevant – set goals that are tailored to you and your priorities
5. Time-Bound – set a timeline including both short term and long term
goals. In terms of this plan, fortnightly (short term) goals will help
you achieve the long term goal (at the end of the 8 weeks).

Take some time now to write down your goals. Consider whether they are really SMART
goals, it may take a couple of drafts to get them right but this is essential to your success.
Set some goals and go get them!

Example of Short-term goal

Increase leg press by 2kg over the next 10 days

Examples of long-term goals

Increase leg press by 10kg in the next eight weeks
Achieve a stronger shapelier body

Please take a picture before and after this 8 week plan and tag me @stef_fit. I want to see
your progress!

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STEF FIT

REMEMBER;

• Once you’ve set your goals, be patient and don’t expect changes overnight. Respect
the process.
• Your workouts might not always be as good as you want them to be. This is okay, it is
normal to have off days. You can rectify it the next day by smashing a workout.
• Take every day as it comes, one small change at a time adds up to make a big
difference.
• Overcoming the harder days will make you stronger.
• Focus on the present to be the best you can be today.
• Keep going and don’t give up.
• Work for it! Go get it!
• You are all Fitties!

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Nutrition
A brief Nutrition Guide

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A BRIEF GUIDE

A brief guide on macronutrients and the function of each of them in the diet. A good
balanced food intake is key to fuel your workouts and aid recovery afterwards.

Protein
Proteins are made up of amino acids which are the building blocks for new muscle. They
contain 4 calories per gram and are essential for muscle growth. Adequate protein
consumption will help retain and build lean muscle. In order to optimise muscle synthesis it
is best to split up your protein intake evenly between meals. I like to eat a protein source with
every meal and try to eat high protein snacks. My favourite protein sources are chicken, fish,
chickpeas, lentils, beans, Quorn mince and nuts.

Fats
Fats are a very important part of the diet and are the most energy dense at 9 calories per
gram. They are used in the production of hormones, cellular membranes and act as
messengers, helping protein do their jobs. An adequate intake of good fats is necessary for a
healthy body and mind. The human brain is 60% fat so we need to consume the necessary
fatty acids for it to function correctly. There is still a stigma attached to fats because they
are associated with unhealthy foods. The fats to avoid are saturated fats, the fats to
consume are unsaturated fats. My favourite fat sources are dark chocolate, avocado, extra
virgin olive oil, nuts, seeds and oily fish.

Carbohydrates
Carbohydrates are our most important source of fuel for training, providing 4 calories per
gram of energy and protecting the muscles. Please don’t be scared of consuming
carbohydrates, if you don’t fuel your workouts your performance and recovery will suffer. My
favourite carbohydrate sources are sweet potato, oats, wholegrain rice, vegetables and fruit.

Fibre
Fibre is a type of carbohydrate that the human body is not able to digest. Whilst it does not
provide energy, the role of fibre in the diet is to maintain a healthy digestive system and
provide bulk to a meal which helps you feel fuller for longer. The carbohydrate sources I have
listed above are also good sources of fibre.

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A BRIEF GUIDE (CONT.)

Personally, I do not count macronutrients. I eat healthy foods intuitively, keeping my body
fuelled with adequate food. However, I know some people feel that counting macronutrients
works better for them as they like to have a structure. My Fitness Pal is a great app for
tracking your daily and weekly intake.

For the interested amongst you, if you hear people describe their macros as 50/190/180, this
means:
50 grams of fat x 9 calories per gram = 450 calories
190 grams of carbohydrates x 4 calories per gram = 760 calories
180 grams of protein x 4 calories per gram = 720 calories

This means their total calorie intake is 1930 calories

The Basal Metabolic Rate is the amount of energy that a person needs to keep the body
functioning at rest, for example for breathing, blood circulation and cell growth.

BMR calculation for men = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755
× age in years )

BMR calculation for women = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) –

( 4.676 × age in years )

The basal metabolic rate then needs to be multiplied by a factor depending on your activity
levels to give your overall required calorie intake.

Activity Level Daily Calories Needed

Little to no exercise BMR x 1.2

Light exercise (1-3 days per week) BMR x 1.375

Moderate exercise (3-5 days per week) BMR x 1.55

Heavy exercise (6-7 days per week) BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts) BMR x 1.9

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ALCOHOL
To get the most out of this 8 week plan it would be best not to consume alcohol. Alcohol is
high in energy containing 7 calories per gram. In addition to the alcoholic content, many
drinks are also high in sugar and calories, for example a large glass of wine contains around
230 calories which is comparable to a Magnum ice cream.

In addition, alcohol can stimulate your appetite and decrease your will power to eat healthily.
Drinking alcohol can therefore contribute to weight gain, has been proven to decrease your
ability to build muscle and is detrimental to overall health and wellbeing.

With that said it is important that this plan is not restrictive and can be adopted as part of
your lifestyle. The Department of Health recommends no more than 14 units of alcohol per
week for both men and women. Personally, I would try to limit yourself to three drinks a week
and no more than once a week. If you have a drink, here are some guidelines to help you
choose wisely:

• Alternate alcoholic drinks with low calorie soft drinks or water.

• Make sure you are in control of how much you are drinking - don’t allow someone else
to fill up your glass before it is empty.
• Do not succumb to pressure from others to have ‘just one more drink’.
• Stick to single measures, or small wine glasses.
• Soda water, slimline tonic water, fresh lime juice, fresh mint, a dash of fruit juice/
cordial or sugar free soft drinks are good mixer options.
• Mix beer or wine with a low sugar soft drink, for example add diet lemonade to lager to
make a shandy or soda water to white wine to make a spritzer - same volume, but less
calories and units.
• Choose drinks with a lower alcohol percentage (ABV) which contain less units and
typically less sugar.
• Clear spirits such as vodka and gin are less calorific than dark spirits like rum.

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HYDRATION
Your body is nearly two-thirds water so it is really important that you consume enough fluid
to stay healthy. Water is needed for bodily organs and functions to work optimally and helps
to flush out toxins. If you don’t drink enough you may feel tired and sluggish get headaches,
be constipated, have dry skin and not perform at your best. Also, when you are dehydrated
your body receives mixed signals on hunger and can confuse it for thirst causing you to
believe you need to eat when you really need to drink.

General guidelines recommend that you consume 6-8 glasses (1.2 litres) of fluid per day on
top of the water provided by the food you eat. When you are exercising you may need to
increase your fluid intake to compensate for sweating. Fluid includes not only water but
nearly all drink, apart from alcoholic drinks. Here are some considerations when choosing
your source of hydration:

• Drinking water is a safe bet because it delivers fluid with no calories.

• Herbal and green teas are a good source of hydration (and are more enjoyable than
water). I like to drink matcha green tea powder with water or almond milk (matcha
latte). Matcha is full of antioxidants and can help boost your metabolism.
• Coffee and black tea also count towards your fluid intake. Even though these drinks
can contain caffeine, in moderate amounts this doesn’t affect hydration. Avoid adding
sugar to keep calorie content low.
• Fruit juices and smoothies give you water plus some vitamins and minerals. Whilst
these drinks can count towards your 5-a-day, they are often high in sugar (and
therefore calories). Limit consumption of these, mix with water, or choose vegetable
based juices/smoothies.
• Soft drinks are a source of water, but if they contain sugar you are adding to your
calorie intake. Limit consumption of these or choose reduced sugar versions.
• On average 20% of our total water intake comes from food. Fruits and vegetables have
a high water content, as well as foods such as soups and stews which can help to
boost hydration levels.

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EATING OUT
Eating out is one of life’s pleasures and often a time to
catch up with friends or family or celebrate a special
occasion. This plan is intended to fit in with your lifestyle
so eating out is still something to be enjoyed. The tips
below are to help you make healthier choices and get the
most out of the plan and beyond.

• Look at the menu beforehand. This avoids the pressure of choosing in the restaurant
when you might order a dish just because it is familiar or because your friend choses
it. You are less likely to be swayed by temptation if you have already decided on what
you are going to order.
• Avoid snacking on bread and nibbles before your main meal arrives.
• Ask for sauces or dressings to be served separately so you can control how much of it
you eat.
• Avoid large or supersize meal options.
• Don't order too much – you can always order more later if necessary.
• Don’t get persuaded by the waiter/waitress or by friends to order extras or sides.
• Some restaurants offer healthier dishes as part of their menu, choosing one of these
is a safe option.
• If you are unsure, don't be afraid to ask what is in a dish or how it is prepared.
• Ask to customise your dish, for example you could ask for extra vegetables rather
than a fried item, or salad instead of chips.
• Skip dessert or if you really would like something sweet after the meal, sharing a
dessert is a good option.
• Choose healthier proteins, such as lean cuts of meat, fish, pulses or chicken.
• Opt for tomato and vegetable sauces rather than cream and cheese sauces.
• Swap fried rice (such as egg-fried rice) for boiled rice.
• Ditch the chips and creamy mashed potatoes in favour of baked, boiled or steamed
potatoes with their skins on.
• Rather than drink alcohol or a sugary drink, opt for a glass of still or sparkling water.
Water mixed with fruit juice or fresh lime and soda are other ideas.

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FOOD ON THE GO
Our busy lifestyles mean that it can be difficult to find the time to make your own meals for
when we are out of the home or at work. The abundance of options means that it can be
difficult to know what to choose. Here are some hints and tips to help guide your food on the
go choices:

• Avoid foods prepared with mayonnaise or covered in oily dressings for example

coleslaw, potato salads and some pasta salads.
• Choose salads with dressings sold separately so you can control how much you put
on.
• Choose brown or wholemeal bread, rice or pasta.
• Check the calories, fat, sugar and salt in the nutrition information.
• Healthier sandwich fillings include turkey, chicken, tuna, seafood, avocado, hummus
and egg.
• With sandwich meal deals, choose water or a vegetable based juice/smoothie and a
healthy snack such as fruit, popcorn or nuts rather than sugary drinks and chocolate
or crisps.
• Vegetable based soups or Asian style broths with a protein and noodles provide a hot
healthy meal.
• Keep healthy snacks with you such as fruit, nuts, nutritious snack bars or light
popcorn to avoid getting tempted by cakes and biscuits in the office.
• In the office canteen, follow the same principles as with eating out. Choose lean
proteins, wholemeal carbohydrates, avoid fried foods, do not add unnecessary butter
or cheese and opt for vegetable/tomato based dishes rather than cheesy or creamy.
• Choose to carry something from a list of my favourite snacks below.

Snacks

Handful of nuts (e.g. 23 almonds or 16 cashews)
Four scoops of Slender Blend with 200ml almond milk
Microwave a few slices of apple, top with cinnamon
Mixed bean salad
Couple of squares of dark chocolate (70% cocoa content)
2 carrots with 1/4 tub of hummus
Kale chips
Seaweed crisps
Total 2% Greek yoghurt 170g with a handful of blueberries and
a squeeze of honey
Slices of apple or banana topped with pure almond butter
Lightly salted popcorn or roasted corn kernals
Baked coconut chips (unsweetened)
Fresh coconut
Wholefood/raw snack bar e.g. Nakd

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SHOPPING LIST

Cupboard Foods Herb / Spices Fruit & Vegetables Proteins & Fridge

Almonds Cayenne pepper Apples Almond milk

Beans Chilli powder Asparagus Chicken breasts
Black beans Dried chilli flakes Aubergine Coconut milk
Cannellini beans Fajita spice mix Avocado Crème fraiche
Cashews Fresh basil Baby gem lettuce Eggs
Chia seeds Fresh chillies Baby tomatoes Feta cheese
Chickpeas Fresh chives Bananas King prawns
Coconut flour Fresh coriander Blueberries Light mayonnaise
Coconut oil Fresh mint Butternut squash Quorn mince (frozen)
Couscous Garam masala Carrots Salmon fillets
Dark chocolate Ground black pepper Celery Seabass fillets
Dried apricots Ground cinnamon Courgettes Sirloin beef steak
Extra virgin olive oil Ground coriander Ginger Smoked salmon
Fresh ginger Ground cumin Kale Tinned tuna steak
Garlic cloves Oregano Kiwis Total 2% Greek yoghurt
Honey Paprika Lemons
Kidney beans Sea salt Limes
Lentils Turmeric Mango
Onions Pak choi
Pecans Parsnips
Quinoa Peas
Raisins Pomegranate seeds
Rolled oats Portobello mushrooms
Sesame oil Red onion
Sesame seeds Red peppers
Slender Bend Button mushrooms
Slender Pancake Mix Spinach
Soy sauce Spring onions
Sweet potatoes Tender stem broccoli
Tinned chopped tomatoes
Tinned sweetcorn
Tomato puree
Vegetable stock
Wholegrain rice
Wholemeal bread

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!
STEF FIT
MY FAVOURITE MEALS
Breakfast
Over Night Oats
150ml unsweetened almond milk
2 tbsp Total 2% Greek yogurt
⅛ cup (18g) of raisins
50g vanilla Slender Porridge
1 tbsp chia seeds
PERFECT PORRIDGE
50g vanilla Slender Porridge
150ml unsweetened almond milk
½ tsp cinnamon
½ banana
SPICY AVOCADO ON TOAST
2 slices of wholemeal bread
½ avocado
½ fresh chilli
Juice of ½ lime
½ tbsp extra virgin olive oil
PROTEIN PLATE
2 slices of smoked salmon
2 eggs
2 portabello mushrooms
2 handfuls of spinach
Handful of baby tomatoes
½ a tin of cannelloni beans
Juice of ½ a lime
½ fresh chilli
VEGGIE OMLETTE
2 eggs
5 spring onions
½ red pepper
Handful of spinach
Handful of baby tomatoes
Handful of small mushrooms
2 tbsp feta cheese (crumbled)
Macros Method
Calories 431 1. Add slender porridge, raisins and chia seeds to
Protein 21g a bowl or jar.
Carbohydrates 55g 2. Add the milk and yogurt. Add less if you like it
Of which sugars 26g thicker or more if you like it runny.
Fibre 9g 3. Pop in the fridge overnight for the perfect on
Fats 12g the go breakfast.
Of which saturates 3g
Salt 0.5g
Calories 282 1. In a medium size saucepan add the almond
Protein 13g milk and warm without bringing to the boil.
Carbohydrates 41g 2. Mix in the slender porridge and stir until you are
Of which sugars 13g happy with the consistency.
Fibre 6g 3. Add in the banana and cinnamon then mix for a
Fat 6g few minutes so that the flavours come out.
Of which saturates 1g 4. Serve in a bowl, sprinkle with some cinnamon.
Salt 0.3g
Calories 370 1. Pop the avocado in a bowl and crush with fork.
Protein 9g 2. Add in the lime juice, freshly chopped chillies &
Carbohydrates 30g extra virgin olive oil. Mix together to desired
Of which sugars 3g consistency ( I like mine a little chunky).
Fibre 8g 3. Pop your bread in the toaster, I prefer
Fat 22g wholemeal, the healthiest option is rye if you want
Of which saturates 4g to try this.
Salt 0.8g 4. Serve the mix on the toast and sprinkle over
some leftover chopped chillies.
Calories 458 1. Add 1 tsp of coconut oil to a non stick frying
Protein 40g pan.
Carbohydrates 26g 2. Crack the eggs in to a mug & whisk, then add
Of which sugars 12g the mixture to pan and continue to slowly mix.
Fibre 10g 3. Add the mushrooms, cannelloni beans and
Fat 19g chopped tomatoes to another non stick pan and
Of which saturates 5g keep turning them whilst they cook. Add some
Salt 3.3g spices of your choice.
4. Place the smoked salmon on the plate, squeeze
over the lime, then serve the eggs, mushrooms,
beans and chopped tomatoes.
5. Garnish with the freshly chopped chillies and
pepper.
Calories 276
1. Chop the vegetables finely.
Protein 21g 2. Crack the eggs into a bowl, mix well.
Carbohydrates 10g 3. Add 1 tsp of coconut oil into a non stick frying
Of which sugars 9g pan and cook the vegetables for a few minutes.
Fibre 5g 4. Pour in the eggs and cook over a medium heat
Fat 15g until almost set and then fold in half.
Of which saturates 6g 5. Sprinkle on some feta, then fold in half and
Salt 1g serve.
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SLENDER SUPER GREENS Calories 319 1. Blend all the ingredients together until smooth.
Protein 16g 2. Garnish with nuts.
SMOOTHIE
Carbohydrates 23g
2 scoops vanilla or banana Slender
of which sugars 19g
Blend
Fibre 8g
1 cup of kale
Fat 15g
1 cup of spinach
Of which saturates 5g
½ frozen banana
Salt 0.6g
½ avocado
½ kiwi
A few sprigs of fresh mint
Squeeze of lemon
200ml water
200ml coconut milk from a carton
(e.g. Alpro)

SLENDER BANANA AND Calories 410 1. Blend all the ingredients together and blitz until
Protein 30g smooth.
OATS SMOOTHIE
Carbohydrates 48g 2. Serve in a glass or a jar.
4 scoops of Slender Blend (any
of which sugars 29g
flavour)
Fibre 8g
300ml water/almond milk
Fat 9g
1 banana
Of which saturates 2g
2 tbsp porridge oats
Salt 0.9g
1 tsp honey
Handful of ice

SLENDER BERRY PANCAKES
50g Protein World Slender Pancake
mix
100ml of unsweetened almond milk
2 tbsp 2% Total Greek yogurt
Ground cinnamon
Handful of crushed nuts (e.g.
almonds, cashews and pecans)
1 tsp honey
1 cup blueberries and raspberries
Calories 447 1. Add the pancake mix and milk in a shaker and
Protein 23g shake.
Carbohydrates 49g 2. Add a tsp of coconut oil to a non stick pan on
Of which sugars 20g medium heat and add the batter to the centre of
Fibre 7g the pan.
Fat 16g 3. Cook for a couple of minutes on each side or
Of which saturates 5g until crispy and golden.
Salt 1g 4. Serve with a dollop of yoghurt, sprinkle of
cinnamon and a scattering of nuts, then finish
with a drizzle of honey.

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Lunch Macros Method

SPECIAL BEANS ON TOAST Calories 421 1. Add 1 tsp of coconut oil in the non stick frying
1 slice wholemeal bread Protein 22g pan, add the chopped onions and cook through.
1 tin cannelloni beans Carbohydrates 62g 2. Finely chop the tomatoes.
Handful of baby tomatoes Of which sugars 16g 3. Add in the tomatoes, beans and crushed garlic
½ onion Fibre 18g clove then stir through.
1 garlic clove Fat 5g 4. Add the paprika and pepper.
½ tsp paprika Of which saturates 2g 5. Toast the bread, pop on the plate and place the
½ tsp pepper Salt 2g yummy beans on top.
6. Sprinkle of parmesan for extra flavour.
1 tsp parmesan

SIMPLE SWEET POTATO Calories 470 1. Chop the onion finely.

1 medium sweet potato (with skin)
1 tin of tuna in spring water
½ tin sweetcorn drained (reduced
salt)
½ white onion
2 tbsp light mayonnaise
Protein 36g 2. Place the tuna in a bowl, mix in the sweetcorn
Carbohydrates 62g and chopped onion.
Of which sugars 23g 3. Add in the light mayonnaise.
Fibre 9g 4. Prick the sweet potato with a fork, and put in
Fat 7g the microwave for 5 minutes.
Of which saturates 1g 5. Add the tuna mix on the sweet potato and
Salt 0.6g season with some pepper.

CHICKEN SKEWERS Calories 305 1. Slice the chicken breasts into cubes, season
1 medium chicken breast Protein 44g with 1 crushed garlic clove, garam masala and
1 small aubergine Carbohydrates 19g paprika.
1 small butternut squash Of which sugars 12g 2. Chop the vegetables into chunks ready to roast.
1 courgette Fibre 9g 3. Place the vegetables in a shallow roasting tin,
3 crushed garlic clove Fat 4g drizzle with sunflower oil and toss around with 2
½ tsp garam masala Of which saturates 1g crushed garlic cloves and throw in some extra
Salt 0.2g whole garlic gloves.
½ tsp paprika
4. Roast the vegetables for 30 minutes then add in
the chicken skewers for a further 10 minutes.
5. Plate up and enjoy.

PRAWN STIR FRY Calories 324 1. Finely chop the onions and slice up the
165g uncooked king prawns Protein 42g vegetables.
1 pak choi Carbohydrates 26g 2. Add 1 tsp of coconut oil to a non stick frying
1 red pepper Of which sugars 22g pan and fry off the onions and garlic for 3
2 handfuls of mushrooms Fibre 11g minutes.
½ red onion Fat 3g 3. Add in the rest of the vegetables, grate in the
4 tender stem broccoli Of which saturates 0.6g ginger and add some soy.
2 crushed garlic cloves Salt 6g 4. Add pepper, some of the freshly chopped
2 tbsp soy sauce coriander and some of the freshly chopped
3cm piece of ginger chillies.
Juice of 1 lime 5. Mix well until almost cooked through, then add
Bunch of fresh coriander in the king prawns to cook for 3 minutes.
½ fresh chilli 6. Serve in a bowl and garnish with a splash of
soy, a squeeze of lime, the rest of the freshly
chopped chillies and freshly chopped coriander.

SPICY SALMON Calories 305 1. Put the salmon in a bowl and pour over the lime
1 salmon fillet Protein 44g juice, paprika, ground coriander and chilli powder.
Juice of 1 lime Carbohydrates 19g 2. Chop up the avocado, baby tomatoes, mango,
½ tsp paprika Of which sugars 12g spring onions and coriander for the salsa.
½ tsp ground coriander Fibre 9g 3. Put the rice into boiling water for 12-15
½ tsp chilli powder Fat 4g minutes.
65g uncooked wholegrain rice Of which saturates 1g 4. Add 1 tsp of coconut oil to a non stick frying
½ ripe avocado Salt 0.2g pan and place the salmon skin side down first
Handful of baby tomatoes until crispy then turn until cooked through.
½ mango 5. While the rice and salmon are cooking mix the
2 spring onions salsa ingredients together adding the lime juice.
Bunch of fresh coriander 6. Once the salmon is cooked, serve with rice and
the salsa.

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ROASTED CARROT AND Calories 260 1. Preheat your oven to 200 degrees Centigrade.
Protein 3g Toss chopped carrots with 1 tbsp melted coconut
GINGER SOUP - SERVES 2
Carbohydrates 27g oil and place on a baking sheet. Roast for 30
4 medium carrots
of which sugars 22g minutes.
1 large onion, chopped
Fibre 10g 2. In a large pot, add remaining tbsp of coconut oil
2 garlic clove, chopped
Fat  13g on medium heat. Add onion, garlic, and ginger and
2 tbsp ginger, chopped
Of which saturates 10g cook for 2-3 minutes, stirring constantly.
2 tbsp Protein World Coconut Oil
Salt 3g 3. Add roasted carrots and vegetable stock and
850ml vegetable stock bring to a boil for 2 minutes. Add the nutmeg,
½ tsp ground nutmeg reduce heat to low and allow to simmer with the
cover on for 30 minutes.
4. Transfer soup to a blender and puree until it is a
smooth consistency. Flavour with salt & pepper to
taste.

CHICKEN AND QUINOA Calories 482 1. Grill the chicken breast on a griddle pan
Protein 50g 2. Grill the courgettes and peppers or stir-fry in a
SALAD
Carbohydrates 49g little coconut oil until softened.
1 chicken breast
Of which sugars 21g 3. Whilst these are cooking cook your quinoa by
60g quinoa
Fibre 13g placing it in a pan of boiling water and simmer for
1 red pepper - sliced
Fat 6g 10-12 minutes or until soft.
1 courgette - sliced
Of which saturates 1g 4. Assemble the salad by mixing together the
80g Pomegranate seeds
Salt 0.2g quinoa with the cooked vegetables, a squeeze of
Juice of ½ a lemon lemon juice, pinch of salt and pepper.
A few sprigs of fresh mint 5. Finally mix through the pomegranate seeds and
a few fresh mint leaves and serve with the grilled
chicken breast.

Calories 423 1. Grate the courgette then add to a large bowl

COURGETTE ROSTI WITH SMOKED
Protein 35g and sprinkle with the salt and toss well. Leave for
SALMON AND POACHED EGGS -
Carbohydrates 6g 10 minutes.
SERVES 2
Of which sugars 4g 2. Lay a clean towel and pile the grated courgette
1 medium courgette, grated (about 5
Fibre 12g in the centre. Holding the tea towel over the sink,
cups)
Fat 25g gather the sides together and twist them tightly
2 tsp sea salt
Of which saturates 11g until all the liquid from the courgette has run out.
30g coconut flour
Salt 2.5g 3. Add the courgette, coconut flour, eggs, pepper
1 egg, beaten
and cayenne. Stir to combine and then roll the
1 tsp black pepper
mixture into two balls and flatten them to make
¼ tsp cayenne pepper, optional
thick patties.
1 tbsp Protein World Coconut Oil
4. Heat a large skillet over medium-low heat with a
To serve:
tbsp of coconut oil. Cook the rostis for 5-8
4 medium eggs
minutes on each side or until golden brown.
2 large slices of smoked salmon, to
Remove form the heat, transfer to a baking sheet
serve
and put them in the oven to keep warm.
Sea salt and pepper, to season
5. To make the poached eggs, heat a small pan of
2 tsp fresh chives, chopped
boiling water, crack the eggs in and cook for 3-4
1 cup wilted spinach
minutes.
6. Place the wilted spinach on a plate, followed by
the rostis, spoon the poached eggs over and then
top with salmon and chives. Season with salt and
pepper.

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Dinner Macros Method

3 BEAN CHILLI - SERVES 4
1 large carrot
1 large celery stick
1 onion
1 garlic clove
1 tbsp tomato puree
1 tbsp ground coriander
1 tsp smoked paprika
1 tsp mild chilli powder
1 tsp cumin
240g uncooked whole grain rice
1 tsp soy sauce
1 red pepper
1 tin kidney beans
1 tin black beans
1 tin cannelloni beans
Bunch of fresh corriander
Calories 467 1. Add 1 tsp of coconut oil to a non stick frying pan.
2. Finely chop the onion, garlic and dice the carrot and
Protein 20g
celery. Slice the pepper.
Carbohydrates 77g 3. Add in the onion, garlic, carrot, celery and cook on a
Of which sugars 16g medium heat for 8 minutes.
Fibre 21g 4. Add the tomato puree and stir for 1 minute before
Fat 3g adding the cumin, coriander, smoked paprika and chilli
Of which saturates 0.3g power, stir for another minute.
Salt 0.9g 5. Add in the tin of chopped tomatoes, chopped pepper,
soy sauce then leave to simmer on a low heat for 15
minutes, stirring occasionally.
6. Add the cup of wholegrain rice to boiling water for
12-15 minutes.
7. Add in all the beans, stir and let it simmer on a low
heat for 10 minutes. If it starts to get dry add a bit of
water.
8. Add the rice and 3 bean chilli to your bowl and garnish
with some freshly chopped coriander. A dollop of 2%
Total Greek yoghurt goes well.

SPICED CAULIFLOWER AND
CHICKPEA CURRY
65g uncooked wholegrain rice 1.
Add the wholegrain rice to boiling
water for 12-15 minutes. 1/2 cup of
water
1/2 onion
1 garlic clove
2cm stick of fresh grated ginger
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp garam masala
1 tsp dried chilli flakes
1/2 cup vegetable stock
1/2 tin chopped tomatoes
1/2 tin chickpeas
100g cauliflower
1 cup of peas
Bunch of fresh coriander
Calories 552 1. Add the wholegrain rice to boiling water for
Protein 25g 12-15 minutes.
Carbohydrates 85g 2. Add 1 tsp of coconut oil to a non stick frying
Of which sugars 14g pan.
Fibre 18g 3. Add the finely chopped garlic, onion and grated
Fat 8g ginger to cook for 5 minutes.
Of which saturates 0.7g 4. Add the coriander, cumin, turmeric, garam
Salt 3.1g masala and chilli flakes. Cook for a further 3
minutes.
5. Stir in the tomatoes and stock, bring to boil
then reduce the heat and simmer for 2 minutes.
6. Add the cauliflower and chickpeas, simmer over
a low heat for 5 minutes.
7. Add the peas for 2 minutes. Season with a
touch of salt and pepper.
8. Serve in a bowl and garnish with freshly
chopped coriander.

STUFFED PEPPERS Calories 337 1. Bake the aubergine for 20 minutes at 180
100g Quorn mince Protein 24g degrees Centigrade.
2 red peppers Carbohydrates 29g 2. Finely chop the onions, fresh basil and garlic
1 aubergine Of which sugars 22g clove. Remove the tops, seeds and veins of the
1 onion Fibre 17g red peppers.
2 cloves of garlic Fat 10g 3. Add 1 tsp of coconut oil to a non stick frying
1 tin chopped tomato Of which saturates 0.6g pan and fry the onions until soft.
½ cup of vegetable stock Salt 4.6g 4. Add in the Quorn mince, garlic, chopped
Handful of fresh basil tomatoes, vegetable stock, basil and bring to the
2 tbsp grated vegetarian hard boil, then simmer for 5 minutes.
cheese 5. Cut the aubergine in half and scoop out the
inside, stir this into the Quorn mix.
6. Place the peppers upright on a baking tray and
spoon in the Quorn mix, bake for 30 minutes.
7. Serve and add a tablespoon of vegetarian hard
cheese on each pepper.

CHICKEN FAJITAS Calories 444 1. Add 1 tsp of coconut oil to a non stick frying
1 chicken breast Protein 53g pan.
½ onion Carbohydrates 31g 2. Finely chop the onion, garlic clove and chilli.
1 red pepper Of which sugars 26g Slice the chicken and red pepper.
fresh chilli Fibre 10g 3. Add the chicken, red pepper, garlic, onion and
½ packet of fajita spice mix Fat 6g lentils to a bowl and stir with the fajita spice mix.
1 garlic clove Of which saturates 2g 4. Add the mix to the frying pan and cook until the
½ tin of lentils (drained) Salt 3.5g chicken is cooked through.
½ lime 5. Fill the lettuce leaves and garnish with
1 tbsp Total 2% Greek yogurt squeezes of lime and a teaspoon of Greek yoghurt
4 baby gem lettuce leaves on each.

20
LEMON FISH
1 sea bass fillet
3 tbsp peas
90g tender stem broccoli
80g asparagus
60g uncooked wholegrain rice
Juice of ½ lemon
Tsp oregano
Pinch of sea salt and pepper
SALMON FISHCAKES -
MAKES 14 FISHCAKES
800g salmon fillets, roughly
chopped
1 red chilli, chopped
2 spring onions, finely chopped
½ red onion, finely chopped
Juice of 1 lime or ½ lemon
1 egg
Piece of fresh ginger, grated
Bunch of fresh coriander
2 tsp Protein World Coconut Oil
100g spinach leaves
1 lemon, cut onto wedges
1 tsp crème fraiche
MOROCCAN SPICED
VEGETABLE TAGINE -
SERVES 3
2 tbsp Protein World Coconut Oil
4 carrots, cut into chunks
2 garlic cloves, minced
4 small parsnips, or 3 large, cut into
chunks
3 red onions, cut into wedges
2 red peppers, deseeded and cut
into chunks
1 cup couscous
1 tsp each ground cumin, paprika,
cinnamon and mild chilli powder
Small handful of soft dried apricots
400g can chopped tomatoes
400g can chickpeas
1 tsp honey
STEAK, BROCCOLI AND SESAME
SEED STIR FRY - SERVES 2
1 tbsp soy/tamari sauce, plus extra to
serve
1 tbsp sesame oil
2 tsp Protein World Coconut Oil
200g sirloin beef steak, cut into strips
2 tsp sesame seeds
2 garlic cloves, chopped or minced
½ red chilli, deseeded and thinly sliced
1 red pepper, deseeded and thinly sliced
250g tenderstem broccoli
3 tbsp water
Calories 624 1. Place the fish in a bowl with lemon juice,
Protein 50g oregano, sea salt, pepper, let it marinate for 5-10
Carbohydrates 82g minutes.
Of which sugars 8g 2. Wrap the fish in foil and place on a baking tray,
Fibre 14g bake at 180 degrees Centigrade for 15 minutes.
Fat 7g 3. Add the wholegrain rice to boiling water for
Of which saturates 1g 12-15 minutes.
Salt 0.3g 4. Add 1 tsp of coconut oil to a non stick frying
pan.
5. Add the broccoli, asparagus and peas to the
frying pan, season with lemon, salt and pepper, fry
for 5 minutes.
6. Drain the rice and serve with the seabass fillet
and vegetables.
Per Fishcake  1. Place the salmon, chilli, spring onions, red
Calories 156 onion, lime or lemon juice, egg, ginger, spinach
and coriander in a food processor or blender and
Protein 15g
blitz together, making sure you retain little texture.
Carbohydrates 0.6g
2. Divide the fish cake mixture into 4 portions and
Sugar 0.5g
carefully shape into 4 cakes about 2.3cm thick.
Fibre 0g
Transfer to a plate, cover and chill for 30-60
Fat  10g
minutes.
Of which saturates 2g
3. Heat the coconut oil in a large, non-stick frying
Salt 0.1g
pan over a high heat, and cook for the fish cakes
for 2-3 minutes one each side.
4. Serve 2-3 fishcakes per person with vegetables
or a salad and scatter some coriander leaves,
lemon juice and a dollop of crème fraiche.
5. Makes 14 fishcakes.
Calories 539 1. Heat oven to 200 (fan 180) degrees Centigrade.
Protein 19g Scatter the vegetables over a couple of baking
trays, drizzle with 1 tbsp coconut oil, season, then
Carbohydrates 88g
Of which sugars 26g rub the oil over the veg with your hands to coat.
Fibre 15g Roast for 30 minutes until tender and beginning to
Fat 8g brown.
Of which saturates 4g 2. Meanwhile, add couscous to a pan of boiling
Salt 0g water and cook for 10-15 minutes or until fluffy.
3. Fry the spices in 1 tbsp coconut oil– they
should sizzle and start to smell aromatic. Tip in
the tomatoes, chickpeas, apricots, honey and a
can of water. Simmer for 5 minutes until the sauce
is slightly reduced and the apricots plump, then
stir in the veg and some seasoning.
4. Serve with couscous and enjoy!
Calories 424 1. Mix the soy sauce and sesame oil in a large bowl, add the steak
and toss. Cover and leave to marinate for 10 minutes.
Protein 41g
2. Add 1 tsp of coconut oil to a pan on a high heat and toast the
Carbohydrates 10g
sesame seeds until they start to brown, then tip them into the bowl
Sugar 7g with the steak and set aside.
Fibre 7g 3. Remove the wok from the heat and wipe clean with kitchen
Fat  23g paper. Return to the heat and add another tsp of coconut oil.
of which saturates 9g Remove the steak from the marinade and quickly cook, turning
Salt 1.5g from time to time, until browned on all sides and cooked to your
liking. Transfer to a plate and set aside.
4. Add a little more oil to the pan and fry the garlic, chilli and
pepper. Add the tenderstem broccoli, steak marinade and water,
stir for 1 minute, until the broccoli starts to soften.
5. Return the steak to the wok and stir well. Divide the stir fry
between two plates and drizzle with the extra soy sauce. Serve
immediately.
21
STEF FIT

Training

22
STEF FIT

CARDIO – HIIT AND LISS

Cardiovascular exercise is great for heart health. It also improves our ability to recover
between workout sets and thus increases our work capacity.

HIIT (High Intensity Interval Training)

This cardio exercise strategy involves alternating short periods of high intensity exercise (at
70-90% of your maximum heart rate) with less intense recovery periods (at 60-65% of your
maximum heart rate). HIIT lasts for no longer than 20 minutes so it can be integrated easily
into a workout. You will kick start your engine, activate more muscles and burn calories for up
to 24 hours afterwards.

LISS (Low Intensity Steady State)

This is cardio performed at a low intensity at 60 – 65% of your max heart rate. It is an easy
way to burn calories without affecting your performance lifting weights.

This is incorporated into the 8 week plan as follows;

Phase 1 - (Weeks 1 - 2) 1 x HIIT and 2 x LISS

Phase 2 - (Weeks 3 – 5) 2 x HIIT and 1 x LISS
Phase 3 - (Weeks 6 – 8) 3 x HIIT

HIIT (HIGH INTENSITY INTERVAL TRAINING) SETS REPETITIONS REST (s)

1 - TREADMILL SPRINT 10 30s Intervals 30

2 - CYCLE SPRINT 10 30s Intervals 30

3 - ROWING SPRINT 10 30s Intervals 30

LISS (LOW INTENSITY STEADY STATE) SETS REPETITIONS REST (s)

1 - STEPPER N/A 20 MINS N/A

2 - UPHILL WALK N/A 20 MINS N/A

3 - CROSS TRAINER N/A 20 MINS N/A

When performing the HIIT exercises such as rowing sprints, cycle sprints and treadmill sprint,
choose a resistance that will challenge you. Make sure you push yourself as hard as possible
on the 30 second intervals. When performing the LISS exercises focus on maintaining a
steady pace throughout.

23
STEF FIT

FEET PLACEMENT

Feet Placement

The importance of feet placement is something that isn’t stressed enough. The feet are your
contact point with the floor so correct positioning helps with stability and posture. Altering feet
placement can change which muscles you are targeting, this can also be useful to add variety
to your workouts. If you feel that you are not hitting the muscles you want, then simply try
changing your stance.

Leg Press

Basic stance - feet shoulder width apart, overall leg development.

Wide stance - targets inner thigh muscles and hamstrings.
Narrow stance – targets outer thigh muscles and quads.
High feet - place your feet higher to target glutes and hamstrings more.
Low feet – targets mainly the quadriceps.

Squat

Basic stance - feet shoulder width apart, overall leg development.

Wide stance – targets inner thigh muscles and hamstrings.
Narrow stance - targets outer thigh muscles and quads.
Elevating your heels with plates – targets quadriceps more.
Elevating your toes with plates - targets hamstrings and glutes more.

Glute Bridges

Wide stance – targets glutes more.

Narrow stance – targets hamstrings more.

24
STEF FIT

GLUTE ACTIVATION
Activate Your Ass
Even though our booty is one of our biggest muscles, it is very lazy. Due to the modern
lifestyle, we spend a lot of time sat on our ass, so the majority of the time it is turned off. We
all know you don’t get a booty by sitting on it.

We need to activate our booty before doing weights or cardio which tells our glutes to wake
up! This ensures that when we do weights it becomes fully engaged so that we can get the
most out of the workout. This will also help to prevent injury.

Aim to do either routine 1 or 2 before every workout. I advise all you Fitties to do the exercises
below with a resistance band to increase the intensity and burn. They are worth buying as
they are very versatile and can be used for workouts at home, outdoors and on holiday.
Explanations on how to perform each exercise are in the exercise glossary and
demonstrations on my You Tube.

The resistance band I use is the peach band at peach-band.com. Get your own using my
discount code STEF10 to get 10% off.

My Favourite Exercises - Routine 1 and 2

EXERCISE SETS REPETITIONS REST (s)

ROUTINE 1

1. MONSTER WALK 3 15 15

2. KNEELING PULSING KICK BACK 3 15 (each leg) 15

3. LYING LOCUST 3 15 15

EXERCISE SETS REPETITIONS REST (s)

1. CRAB WALK 3 15 15
ROUTINE 2

2. LYING LEG SIDE ABDUCTION 3 15 (each leg) 15

3. BODYWEIGHT GLUTE BRIDGE

3 15 15
WITH ABDUCTION

25
STEF FIT

INTRODUCTION TO THE
TRAINING PLAN

This training plan is split into 3 phases, with new exercises and routines being introduced in
each phase to increase the level of intensity.

Phase 1 – (Weeks 1 – 2)
Phase 2 – (Weeks 3 – 5)
Phase 3 – (Weeks 6 – 8)

For phase 1, the majority of sets for days 1, 2 and 5 are made up of 8 –10 repetitions. The
low repetitions with a heavier weight are to help build muscle strength and also strengthen
the joints and ligaments which will provide a base for the higher impact, higher repetitions
later in the programme. For phases 2 and 3 the majority of sets vary from 10 – 15 repetitions
which is most commonly known has hypertrophy training.

A few supersets highlighted in RED have been incorporated to increase the intensity of your
workout. These are two exercises performed back to back with no rest period between.
Supersets speed up your workout time and use more energy. There are also a few pulse reps
incorporated which increase intensity and burn. To perform pulses, perform the part of the
rep during which the muscle is most engaged in a smooth and continuous rhythm.

When performing the exercises for days 1, 2 and 5 the motion should about one second for
lifting the weight and two seconds to lower the weight. For a 12 rep set this means your TUT
(time under tension) will be 36 seconds (12 x 3 seconds). I try to aim for between 30 and 60
seconds under tension on each set.

I have incorporated my favourite compound exercises (squats and deadlifts), which are the
musts of muscle and strength building. They are the most challenging but beneficial lifts
because the body is under a lot of stress to perform the exercise which causes the body to
use many different muscles. I always perform compound exercises first followed by isolation
exercises such as leg curls that work single muscles groups.

26
STEF FIT

If you can complete the specified reps with relative comfort then you should be lifting more
weight. I always aim to choose a weight where my final few reps of each set will be a
struggle. Perform your last set to fail on each exercise, if you don’t complete the specified
reps, drop the weight and rep until you do.

You will see there is High Intensity Steady State and Low Intensity Steady State exercise
incorporated into some of the training days, these can be found on page 25.

For the core focussed fitness days, complete exercises 1, 2 and 3 without a rest. Rest for 45
seconds after the third exercise. Complete 4 rounds of each set of 3 exercises. These are
called giant sets which are three or more exercises back to back with no rest period between.
They will feel like HIIT and are amazing for full body fitness including cardiovascular health,
fat loss, muscle strength and tone. Most of the core focussed fitness workouts can be
performed at home or outdoors with a kettlebell and pair of dumbbells.

I have placed the active rest days where I felt I most needed them. However, you are
welcome to change the sequence of these as you see fit. A different order may suit you
better in terms of recovery or fitting around your lifestyle.

Finally, make sure you concentrate on keeping correct form at all times. Explanations on how
to perform each exercise are in the exercise glossary and demonstrations on my You Tube.
The weights used on my demonstration videos are not a guide for the weights you should
choose.

Please ensure that you stretch and warm up before performing any of the exercises. Book
classes such as yoga to work on your flexibility and mobility. Use precaution and common
sense when using heavy weights. Please contact me if you have any questions.

Push yourself for the best results!

Go get it Fitties!

27
STEF FIT

Phase 1
Weeks 1 - 2

28
STEF FIT

PHASE 1

29
30
31
STEF FIT

Phase 2
Weeks 3 - 5

32
STEF FIT

PHASE 2

33
34
35
STEF FIT

Phase 3
Weeks 6 - 8

36
STEF FIT

PHASE 3

37
38
39
STEF FIT

ACTIVE REST DAYS

Make being active a lifestyle choice!

It is essential to stay active on your rest days, here are some ideas that will help:

• Do a class such as yoga, pilates, dance or spinning.

• Go for a quick walk or slow jog.

• Go swimming.

• Take your dog for a walk.

• Go to an adventure centre.

• Always take the stairs when possible.

• Go on activity based dates rather than food and drink dates.

• If you have a desk based job, try to be as active as you can elsewhere in the day. For
example, walk to work and go for a walk at break times.

• Finally, don’t let others get in your head with comments about your positive lifestyle
changes. Sometimes people can be negative because they don’t understand your
journey. Just because they aren’t ready to make changes for the better doesn’t mean
it should stop you!

40
STEF FIT

TIPS TO STAY MOTIVATED

• Set goals.

• Music playlists help you feel energetic and give you that extra boost.

• Believe in yourself.

• Push the boundaries of your comfort zone.

• Rest – a minimum of 7 hours sleep a night, essential for recovery.

• Try the workout plan with a friend or partner.

• Surround yourself with like-minded people.

• Go into the gym with a plan of what you are going to do (I have got you Fitties

covered).

• Take progress pictures to help spur yourself on.

• Remind yourself of your goals and achievements so far.

• Get your gym kit ready the night before.

Remember you Fitties will never regret a workout!

41
STEF FIT

STEF’S SECRET TIPS

• My number one has to be wear comfortable clothes that you feel good in.
• Have some go-to outfits - an outfit you can turn to when you don’t feel at your best.
• Mind to muscle – tap the muscles you want to use to say “hey wake up” and focus
your mind.
• Glute activation is seriously important (see page 27).
• Always hold your tummy tight whether you are walking to work, sat at your desk or in
the gym.
• Focus on engaging your stomach muscles and keep a strong posture.
• Make sure you stay hydrated.
• Take the stairs rather than the lift.
• Ask for help, everyone started somewhere if you don’t ask you won’t learn.
• Buy a black cap, some dry shampoo and keep hair ties in your gym bag.
• Make sure you have fuelled your body to get the most out of your workouts!

42
STEF FIT

MUSIC PLAYLISTS
My Strong with Stef weights playlist - search for me, Stef_fit on Apple Music or
stefwilliams_3 on Spotify to see my playlist.

My Strong with Stef cardio playlist - search for me, Stef_fit on Apple Music or stefwilliams_3
Spotify to see my playlist.

As mentioned before I want to feel empowered and strong when I’m training. I find that
working out to your favourite music can really help to put you in a positive mindset and
make you feel more energetic.

The extra endorphins released by listening to your feel-good tunes will help to lift your mood
and take you back to happy memories. Music is a good distraction for your mind from what
can be a challenging workout and provides a boost to get you through it.
There is nothing better than having YOU time in the gym, listening to your favourite music,
getting into the zone and smashing a workout.

Just don’t forget your headphones!

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STEF FIT

FREQUENTLY ASKED QUESTIONS

What do you eat before a workout?
A banana, oats or a slice of wholemeal bread an hour before a workout.

What do you eat after a workout?

A banana, Total 2% Greek yoghurt, a protein shake, some almonds or mixed bean salad.

What supplements do you take?

I use health supplements as seen in some of my favourite meals. The benefits of these are
on the supplements page 16. If I have particularly stressed my muscles I will have a protein
shake straight after a workout. Sometimes I will have a pre-workout drink if I am tired.
Generally, I try not to take too many supplements and like to get most of my nutrients from
my diet.

What happens if I miss a training?

Don’t worry, just make up for it the next day.

How long will the workouts be?

The workouts will on average take about one hour. At the beginning, they may take a little
longer as you familiarise yourself with the exercises.

What should I do after the 8 weeks is up?

Determine your next goal, don’t stop training. Hopefully you will sign up to my App coming
out next year.

How do I crush my food cravings?

Eat your food slowly and chew thoroughly. The feeling of being full can take 20 minutes to
register after you start eating, so give your brain time to catch up with stomach.
Drink plenty of water.
Eating fibrous food will help create bulk in the intestines which will make you feel fuller for
longer.
Keep yourself busy and you will not think about food as much.
Fuel your body correctly at mealtimes so that you don’t go hungry. If you get a craving for
something unhealthy, try keeping a healthy alternative nearby.

What if I get weaker?

This might happen, so don’t worry. There will be tough days but keep pushing yourself as
working through the hard days will make you stronger.

44
Thank you and good luck to everyone with the training plan. Believe in yourself, work for it
and the results will soon start to show. To all of you who follow me on Instagram, thank you
so much for your continued support. You inspire me to keep going and help as many people
as possible to reach their goals and get strong with me.

I have a little secret to tell you all. Soon after you finish this plan I will be releasing an app,
where you guys can train with me and get my most updated workouts, daily motivation,
progress photo bank and many more features to come. You will be getting an exclusive offer
email so watch out for it.

With love,

GO GET IT! WORK FOR IT!

Feel free to drop me a message with any questions and keep me posted with your progress
by tagging me on Instagram @stef_fit.

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STEF FIT

EXERCISE GLOSSARY
YOU TUBE DEMONSTRATIONS – SEARCH AND FOLLOW STRONG WITH STEF

ABDUCTOR MACHINE FOR GLUTES

1. Sit down on the abductor machine so your outer knees touch the knee padding, then select a weight.

2. Grip the handles on each side and press against the knee padding so your legs move away from each other.
Hold for one second and return to the starting position. Keep your upper body stationary.

ALTERNATE ARM LEG PLANK

1. Enter into the plank position on your elbows and toes. Make a straight line with your body from your
shoulders to your heels. Hold your core engaged and squeeze your glutes.

2. Lift one arm and the opposite leg off the floor, hold for one second then return to the starting position and
switch sides.

BARBELL BACK SQUAT

1. Place the barbell on the back of your shoulders, stand straight with your feet shoulder width apart and
slightly facing outward. Grip the barbell wider than your feet width with an overhand grip.

2. Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your back straight chest
up and look forward. Keep your core and glutes tight. Make sure that the weight is pushing through your heels.

3. When your thighs are parallel with the ground, contract your legs and glutes to push the weight up back to
the starting position.

BARBELL CALF RAISE

1. Place the barbell on the back of your shoulders, stand straight with your feet hip width apart. Grip the barbell
wider than your feet width with an overhand grip.

2. Raise the weight by contracting your calves and going onto your tip toes. Hold for one second then return
your feet flat on the floor.

BARBELL DEADLIFT

1. With the barbell on the floor, position yourself so the bar is centred over your feet. Your feet should be about
hip width apart.

2. Bend from the hip to grip the bar with an overhand grip. Keep your back straight, bend the knees and look
straight ahead. Keep your chest up.

3. Pull the barbell up, driving through the heels until you are standing straight, pulling your shoulder blades
together and with your chest out. Hold for one second then return to the starting position.

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BARBELL HIP THRUST

1. Sit on the ground with your shoulder blades on a flat bench behind you. Position the barbell over your hips
and lay your arms across the flat bench to stabilize yourself.

2. Start the movement by extending your hips vertically through the bar until your thighs are parallel with the
ground and your knee forms a right angle. Hold for one second then return to the starting position.

BARBELL ROMANIAN DEADLIFT

1. Stand up straight and hold the bar at hip level with an overhand grip. Shoulder back, head up, knees very
slightly bend.

2. Lower the bar keeping it close to your body with your knees slightly bent and pushing your butt back.
Looking forward with your shoulders back.

3. As you lower the bar slowly you should feel this pull on your hamstrings, lower the bar to just below the knee
or a bit further if you feel comfortable.

4. Return to the starting position by pushing your hips forward and standing up straight.

BARBELL SPLIT SQUAT

1. Place the barbell on the back of your shoulder with an overhand grip wider than shoulder width apart where it
feels comfortable.

2. Standing with your feet far apart, one foot forward and the other foot behind.

3. Keep your head up and facing forwards, with your back straight and chest out.

4. Lower yourself by bending your front knee, this shouldn’t go over your toe and your chest should be directly
above the middle of your thigh. Allow your rear foot heel to rise up.

5. When your thigh is parallel with the ground hold for one second and then push yourself back up to your
starting position.

BENCH BUNNY HOP

1. Stand with both feet to the side of a bench and grip the edges of the bench with your hands.

2. Jump both legs over the bench supporting your weight with your hands. Repeating the other direction.

BICYCLE KICK

1. Lie down on the floor with your lower back pressed into the ground.

2. Lift both legs up so that your thigh are at 90 degrees to the ground and put your hands behind your head.

3. Move your right elbow and left leg towards each other until they touch whilst the left elbow and right leg
move the opposite way.

4. Repeat for the opposite elbow and leg.

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BODYWEIGHT GLUTE BRIDGE

1. Lie with your feet flat on the floor. Lift your bum up so that your shoulders and arms remain in contact with
the floor and your torso is at a 45 degree angle to the floor.

2. With knees bent, lift your hips up by squeezing your glutes and pushing your heels into the floor, hold and
squeeze at the top for two seconds.

3. Return to the start position by lowering your hips back to the floor.

4. Use a plate or barbell across your hips to do a weighted glute bridge.

5. For an elevated single leg glute bridge, extend one leg straight in the air and put the bent leg on an elevated
platform like a step, bench or BOSU Ball.

6. For glute bridge with abduction, place a resistance band around your shins just below your knees. When your
hips are raised and glutes squeezed, open your legs by pushing against the resistance band.

BOX JUMP

1. Stand with your feet shoulder width apart 2-3 feet away from the box.

2. Drop into a quarter squat, then push your feet into the floor and jump onto the box.

3. Try to land softly by squatting as you land.

BULGARIAN SPLIT SQUAT JUMP

1. Stand 2-3 feet in front of a flat bench with the bench behind you.

2. Lift one foot back so that your toes are resting on the flat bench.

3. Keep your head up and facing forwards, with your back straight and chest out.

4. Lower yourself by bending your front knee, this shouldn’t go past your toes and your chest should be directly
above the middle of your thigh.

5. When your thigh is parallel with the ground, push off from your front foot creating enough momentum to
perform a jump. When you land, immediately bend at the knee returning your thigh parallel with the ground.

CABLE KICK BACK ON BENCH

1. Place a bench in front of a cable station. Make sure the pulley is at the bottom and attach the cuff to your
right ankle.

2. Kneel with your left leg on the middle of the bench and hold the bench with both hands.

3. Push your right leg back behind you until it is nearly straight contracting your glutes. Hold for one second
then slowly return to the starting position.

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CABLE LATERAL KICK BACK

1. Stand side on to the weight stack on the cable station. Make sure the pulley is at the bottom and attached
the cuff to your right ankle. Hold the steel frame for support.

2. Push your right leg out to the side contracting your glutes until you can’t lift it any higher, hold for one
second then slowly bring it back to the starting position.

CABLE PULL THROUGH

1. Stand a few feet in front of a cable station with the weight stack behind you. Attach a rope to the low pulley
and pull it through your legs straddling the cable.

2. To perform a rep, reach through your legs as far as possible bending at the hips keeping your knees slightly
bent.

3. Keep your arms straight and push through the hips, squeezing your glutes to stand up straight.

CABLE SQUAT WALK BACKS

1. Set up the cable pulley at waist height and stand facing the weight stack.

2. Use the straight bar with an overhand grip and extend your arms fully in front.

3. Keep your head up and looking straight ahead and chest up, drop into the squat position.

4. Make small steps backwards staying in the squat position and return the weight make small steps forwards
in the squat position.

CHEST TO FLOOR BURPEES

1. Squat down and put your hands on the floor in front of you. Jump backwards to the press up position. Lower
yourself until your chest is inches from the floor keeping your core engaged.

2. Push yourself up and extend your arms straight.

3. Jump forward so that your feet are where they were when you started and you’re in the squat position.

4. Jump upwards and fully extend your arms to the ceiling then return to the starting position.

COMMANDO

1. Start in the plank position on your forearms. Push up on your right side so your right arms is straight and
then follow with your left arm. Keep your core engaged at all times.

2. Lower down onto your right forearm and then your left forearms so that your back in the plank position.

49
COSSACK SQUAT LEFT AND RIGHT
1. Stand straight with your feet wide apart.
2. Lower yourself by bending your right knee like a squat on that leg. Your back needs to stay straight and core
engaged.
3. Stop when your right thigh is parallel to the ground and then push yourself back up driving through the right heel.
Do the same for the left leg.

CRAB WALK
1. Place a resistance band around both ankles.
2. Keep your legs shoulder width apart and sink into a half squat.
3. Walk to the left, then change direction after a few steps.  

CROSS MOUNTAIN CLIMBER

1. Start at the top of the press up position. Only your hand and toes should touch the floor with your hands slightly
wider than shoulder width.
2. Keep your core engaged and back straight.
3. Pick up your right foot and bring your knee towards your left shoulder.
4. Return your right foot to the starting position and pick up your left foot and bring you knee towards your right
shoulder.

DEAD BUG
1. Lie on your back with your hands and arms extended towards the ceiling. Bring your thighs 90 degrees to your
back.
2. Push you back flat into the floor and keep your core engaged with glutes squeezed.
3. Extend your right leg straight so your heel nearly touches the floor and left arm back at the same time so your
knuckles nearly touch the floor.
4. Return to the starting position and repeat for the left leg and right arm.

DUMBBELL BULGARIAN SPLIT SQUAT

1. Stand 2-3 feet in front of a flat bench facing away from the bench.
2. Lift one foot back so that your toe is resting on the flat bench.
3. Keep your head up and facing forwards, with your back straight and chest up.
4. Lower yourself by bending your front knee, this shouldn’t go past your toes and your chest should be directly
above the middle of your thigh.
5. When your thigh is parallel with the ground, push through your foot on the floor to extend the leg, bringing it back
to its starting position.

DUMBBELL CALF RAISE

1. Pick up two dumbbells, and let your arms hang straight by the side of your body.
2. Stand straight with your feet hip width apart.
3. Raise the weight by contracting your calves and going onto your tip toes. Hold for one second then return your
feet flat on the floor.

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DUMBBELL CURTSY SQUAT

1. Stand with your feet shoulder width apart holding a dumbbell with both hands at waist height. Keep your
head up, chest up and shoulders back.

Like a curtsy, lift your right foot from the ground and place it behind your left leg taking a wide lateral step.

2. Bend your left knee descending into a squat until your left thigh is parallel to the ground. 3. Then drive
through the left foot and extend your leg straight returning the right foot to the starting position. Repeat for the
other leg and foot.

DUMBBELL PLANK TO ROW

1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you were doing a press
up and use the handles of the dumbbells to support your weight.

2. Keep your core engaged and body straight.

3. Leaving one dumbbell on the floor, pull the other dumbbell back by flexing the elbow to perform a row, keep
your elbow tight to your body.

4. Lower the dumbbell to the floor and row the opposite side.

DUMBBELL PRESS UP TO ROW

1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you were doing a press
up and use the handles of the dumbbells to support your weight.

2. Keep your core engaged and body straight.

3. Lower your body down so that your chest is at the same height as the dumbbell. As you push yourself back
up, leave one dumbbell on the floor and pull the other dumbbell back by flexing the elbow to perform a row.
Keep your elbow tight to your body.

4. Lower the dumbbell to the floor, perform another press up and repeat for the opposite side.

DUMBBELL PUNCHING SIT UP

1. Lie down with your back on the floor and knees bent so your feet are flat on the floor. Keep you core engaged.

2. Grip two dumbbells and sit up keeping your feet flat on the floor. As you sit up perform a punch with each
arm and then lower yourself back to down to the starting position.

DUMBBELL REVERSE LUNGE

1. Stand up straight holding a dumbbell in each hand with your arms at your sides.

2. Step backwards with your left leg around 2-3 feet. Lower your body down by bending your right knee, keeping
your core engaged and body upright. The right knee should not go past your toes.

3. Once your right thigh is parallel to the ground, push through your right foot to straighten the leg and bring
your left leg back to the starting position.

4. Repeat for the opposite leg.

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DUMBBELL SQUAT TO PRESS

1. Stand up straight with your feet shoulder width apart holding a dumbbell in each hand.

2. Lift the dumbbells to shoulder height resting them on your shoulders with your palms facing each other and
elbows pointing forward. Keep your head up and chest up.

3. Squat by flexing both knees and hips to lower the body, keep your back straight and make sure your knees
don’t go past your toes.

4. When your thighs are parallel to the floor pause for one second before pushing through both feet and
straightening your legs to bring you back to the standing position. Then press the weights overhead by
extending your arms straight upwards.

5. Return the dumbbells to the shoulder to return to the starting position.

DUMBBELL STEP UP

1. Stand up straight with a bench in front of you with your feet shoulder width apart, hold a dumbbell in each
hand with your arms by your side.

2. Lift up the left foot onto the bench and step onto the bench pushing through your left foot extending the leg
straight and place the foot of the right leg on the bench and you come up.

3. Step down with the right leg, followed by the left leg to return to the starting position.

4. Repeat for the opposite leg.

DUMBBELL SUMO SQUAT

1. Stand with your feet slightly wider than shoulder width apart, hold a dumbbell with both hands out in front of
you with straight arms. Keep your head up, chest up and shoulders back.

2. Your toes should be facing out.

3. Keeping your arms still and straight, squat by flexing both knees and hips to lower the body, keeping your
back straight and making sure your knees don’t go past your toes.

4. Once your thighs are parallel to the floor pause for one second and then push through both feet,
straightening your legs to bring you back to the standing position.

DUMBBELL WALKING LUNGE

1. Stand up straight with a dumbbell in each hand and your arms by your side.

2. Step forward with your left leg around 2-3 feet in front of your right foot which remains stationary, keep your
torso upright and core engaged.

3. Flex your left knee allowing your leg to lower until your left thigh is parallel to the floor, don’t let your knee go
past your toes.

4. Push through your left foot straightening the leg and bring your right leg back to its starting position to stand
up straight.

5. Repeat for the opposite leg.

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DUMBBELL SINGLE LEG DEADLIFT

1. Stand up straight with your feet shoulder width apart, hold a dumbbell in your right hand, hanging to the side
of your body.

2. Stand on your right leg, keep the knee slightly bent and look straight ahead. Perform a Romanian deadlift on
you right leg by bending at the hip and extending your left leg behind you for balance.

3. Lower the dumbbell until you are parallel to the ground and then return back to the standing position.

4. Repeat for the opposite leg.

ELBOW PLANK WITH FLOOR KNEE TOUCH

1. Start in the plank position on your forearms and toes with your core engaged.

2. Keep your torso still and drop one knee to tap the floor and then the other knee.

ELEVATED SINGLE LEG GLUTE BRIDGE

1. Lie on the floor with your arms at a 45 degree angle to your torso and your knees bent with feet flat on the
floor.

2. Hold your right leg straight in the air and the left leg bent with your foot flat on an elevated platform like a
step, bench or BOSU ball.

3. Lift your hips up by squeezing your glutes and pushing your left heel into the elevated platform and hold at
the top for one second.

4. Return to the starting position by lowering your hips back to the floor.

Repeat for opposite leg.

FLUTTER KICK

1. Lie on your back with your legs straight and your arms by your side, palms facing down.

2. Lift your legs 5 inches off the floor, engage your core and press your back into the floor.

Keep your legs straight and raise one leg higher than the other alternating between the two.

THE FROGGER

1. Start in the plank position on your hands and toes with your body straight. Engage your core.

2. Jump your feet to the outside of your hands, going into a squat position whilst keeping your hands on the
floor.

3. Jump your feet back to the plank starting position.

HIGH KNEE

1. Stand up straight with your feet hip width apart, look straight ahead.

2. Run on the spot lifting your knees as high as possible. When the left leg goes up the right arm should drive
forward and up, the same for right leg and left arm.

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JUMPING LUNGE

1. Step forward with your left leg around 2-3 feet in front of your right foot which remains stationary, keep your
torso upright and core engaged.

2. Flex your left knee and allow your leg to lower until your left thigh is parallel to the floor, don’t let your knee go
over your toes.

3. Extend through both legs with enough force so that you jump, swinging your arms to help gain lift.

4. As you jump, switch the position of your legs, switching your front leg to the back and back leg to the front.

5. When you land, cushion the impact by going straight back into the lunge position.

JUMPING SQUAT

1. Place your feet shoulder width apart, arms by your side, look straight ahead with your back straight.

2. Squat by bending your knees, keep your back straight and chest as upright as possible.

3. Keep your core and glutes tight.

4. When your thighs are parallel with the ground, contract your legs and glutes to jump straight up in the air.

5. When you land, cushion the impact by going straight back into the squat position.

JUMPING STEP UP

1. Stand with your feet shoulder width apart, arms by your sides and a bench in front of you.

2. Step onto the bench with the left foot pushing through your foot to create enough momentum to perform a
jump extending the leg straight. Simultaneously place your right foot on the bench as you come up.

3. Step down with the right leg, followed by the left leg to return to the starting position.

4. Repeat for the opposite leg.

KETTLEBELL GOBLET SQUAT

1. Stand up straight holding a kettlebell with both hands close to your chest. Position feet slightly wider than
shoulder width apart and toes pointing outwards.

2. Squat down bending both knees until your hamstrings are as close to your calves as you can get them. Keep
your head and chest up and back straight and make sure your knees don’t go over your toes.

3. Hold for one second at the bottom before pushing through your feet back up to the starting position.

53
KETTLEBELL SQUAT TO UPRIGHT ROW

1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a kettlebell with both
hands out in front of you and straight arms. Keep your head up, chest up and shoulders back.

2. Keeping your arms still and straight, squat by flexing both knees and hips to lower the body, keep your back
straight and make sure your knees don’t go over your toes.

3. When your thighs are parallel to the floor pause for one second, then push through both feet and straighten
your legs to bring you back to the standing position.

4. As your legs are straightening, lift the kettlebell up by raising your elbows up and to the side until the
kettlebell nearly touches your chin then lower it back down to the starting position.

KETTLEBELL SWING

1. Stand up straight with your feet shoulder width apart and with a kettlebell between your feet.

2. Pick up the kettlebell and push your bum back and bend your knees slightly. Make sure your back is flat and
look straight ahead. Let the kettlebell swing between your legs.

3. Thrust your hips forward and squeeze your glutes allowing the kettlebell to swing forward and upwards.

4. Let the kettlebell swing back between your legs to the starting position.

LEG CURL ON BENCH WITH DUMBBELL

1. Lie face down on the bench and position yourself so that your knees are at the edge of the bench.

2. Pick up the dumbbell from the floor securing it between the arches of your feet.

3. Slowly curl the dumbbell towards your bum by bending your knees, raise the dumbbell just past 90 degrees.

4. Hold for one second then lower the dumbbell slowly to the starting position.

LEG PRESS CALF RAISE

1. Sit on the leg press and position your feet hip width apart on the platform. Lower the safety bars and push
until your legs are extended without locking out your knees.

2. Carefully move your feet down the platform until your toes and balls of your feet are on the bottom of the
platform with you heels off.

3. Raise the weight by pressing the balls of your feet into the platform contracting your calves and going onto
your tip toes. Hold for one second then slowly return to the starting position.

LEG PRESS MACHINE

1. Sit on the leg press and position your feet hip width apart on the platform. Lower the safety bars and push
until your legs are extended without locking out your knees.

2. Slowly lower the platform until your thighs and shins make a 90 degree angle. Hold for one second then push
your heels into the platform to extend your legs back out without locking out your knees.

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LYING LEG RAISES
1. Lie with your back and legs flat on the floor. Places your arms by the side of your body with your palms facing
down.
2. Press your back into the floor engaging your core. Lift your legs up together, keeping them straight until they
make a 90 degree angle with you torso.
3. Then slowly lower your legs back down to the starting position.

LYING LEG SIDE ABDUCTION

1. Lie down on your side with your body in a straight line from head to toe and one hip directly above the other.
Rest your arm under your head for support.
2. Lift your top leg toward the ceiling by squeezing your glutes, hold for a second and then return to the starting
position.
3. Repeat with the other side. To make it harder put a resistance band around your ankles.

LYING LOCUST
1. Lie flat, face down on the floor with your arms fully extended in front of you and legs fully extended behind
you with a resistance band around your ankles.
2. Whilst opening your legs slightly to push against the resistance band also raise your legs off the floor and
hold for 2 seconds. Squeeze your lower back and glutes.
3. Slowly lower your legs back to the floor.

MONSTER WALK
1. Place a resistance band around both ankles.
2. There should be enough tension that they are tight when your feet are shoulder width apart.
3. Bend knees at about 45 degrees (or squat position) and do not let them buckle inwards.
4. The back should remain straight and body should face forward.
5. Slowly walk forward or backward with short steps while keeping constant tension on the band.

PLANK HIP DIP

1. Face the floor with a straight body, support your weight on your toes and forearms. Your elbows should be
directly below the shoulder.
2. Keep your core engaged and body straight at all times.
3. Rotate your hips to the right until they almost touch the floor then rotate back to your left until your hips
almost touch the floor.

PLANK SHOULDER TOUCH

1. Face the floor with a straight body, support your weight on your toes and palms. Your arms should be straight
and hand directly below your shoulders.
2. Keep your core engaged and body straight at all times.
3. Lift your left hand off the ground and tap your right shoulder. Repeat for the opposite hand.
4. Keep hips and shoulders square to the floor.

55
PLATE CROSS OVER STEP UP

1. Stand alongside a bench holding a plate with both arms across your chest.

2. Place the outside foot onto the bench by crossing it in front of your inside foot.

3. Step up onto the bench with the outside foot and extend the leg straight until both feet are on the bench and
legs straight. Step back down to the starting position.

4. Repeat for the opposite leg.

PRESS UP

1. Face the floor with a straight body, support your weight on your toes and palms.

2. Place your hands slightly wider than shoulder width apart.

3. Lower your body downwards by bending at the elbows until your chest almost touchers the floor, keep your
core engaged and your body level and straight. Hold for one second.

4. Then press your body back up to its starting position whilst contracting your chest.

PULL UP – ASSISTED OR NON-ASSISTED

1. Go to the pull up machine, put your feet on the steps so that you can grip the bar above your head with your
palms facing forwards. Your hands should be just over shoulder width apart.

2. Firstly, try an assisted pull up by folding out the platform in the middle and selecting a weight on the weight
stack. This weight helps you lift your bodyweight – the heavier the weight the easier the exercise

3. Either put your feet or knees on the platform depending on what height it is and then extend both arms
keeping your core engaged at all times.

4. Pull yourself up until your shoulder are just about level with your hands, concentrate on squeezing your back
muscles and keeping your core engaged. Hold for one second.

5. Lower yourself back down to the starting position with your arms fully extended.

6. To do a non-assisted pull up, don’t use the platform and follow the same technique.

KNEELING PULSING KICK BACK

1. Kneel on the floor with your arms extended, back straight and hands directly below your shoulders.

2. With a resistance band around your ankles, push your right leg back behind you as high as possible until it is
nearly straight contracting your glutes.

3. Try to push backwards with your heel to generate more contraction.

4. Pulse the leg back with small movements before relaxing to the starting position.

5. Repeat on the other side.

REVERSE HYPEREXTENSION

1. Lie face down on a flat bench with your hips hanging off the end of the bench. Grip the bench with both
hands.

2. Flex the hips and glutes by kicking both legs back at the same time then slowly return to the starting
position.

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REVERSE LUNGE WITH KNEE DRIVE AND DUMBBELL PRESS

1. Stand up straight holding with your feet shoulder width apart and hold a dumbbell in each hand.

2. Pull up the dumbbells to shoulder height resting them on your shoulders with your palms facing each other
and elbows pointing forward. Keep your head up and chest up.

3. Step back 2-3 feet with your left leg. Lower your body down by bending your right knee, keeping your core
engaged and body upright. The right knee should not go over your toes.

4. Once your right thigh is parallel to the ground, push through your right foot to straighten the leg and drive
your left leg up in the air. Simultaneously press the weights overhead by extending your arms straight upwards.

5. Return the dumbbells to your shoulders and both feet on the floor to return to your starting position.

6. Repeat for the opposite leg.

SEATED LEG CURL MACHINE

1. Site on the machine and adjust the lever for your height. The pads should tuck under your knee, on top of
your thigh and behind your ankle.

2. Hold the handles, ensure your legs are fully straight in front of you and your toes are pointing up to the
ceiling.

3. Pull the pad behind your ankles as far as possible towards the back of your thighs by flexing your knees and
hold for one second. Keep your upper body stationary.

4. Slowly return to the starting position by extending your legs fully straight in front of you.

SEATED LEG EXTENSION MACHINE

1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of
the lowest part of the front of your leg. Your legs should be at a 90 degree angle.

2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body
still.

3. Slowly lower your legs back to the original position.

SIDE PLANK RAISE

1. Lie on your side and support your body weight on your forearm and side of your foot. Make sure your elbow
is directly underneath your shoulder. Your body should be in the straight line.

2. Lower your body down until your hip nearly touches the floor and then raise your body back up into the side
plank position. Keep your core engaged throughout.

57
SIDE PLANK ROTATION

1. Lie on your side and support your body weight on your forearm and side of your foot. Make sure your elbow
is directly underneath your shoulder. Engage your core with your body in a straight line.

2. Reach up with your right hand and extend the arm, then rotate your torso downwards and reach under your
body with your right arm. Rotate back to the side plank position.

3. Repeat for the opposite arm.

SIDEWAYS SINGLE LEG PRESS

1. Sit sideways on the leg press and position your foot in the middle of the platform. Place your free foot on the
floor or away from the platform.

2. Lower the safety bars and push your foot into the platform until your leg is extended without locking out your
knee.

3. Slowly lower the platform until your thigh and shin make a 90 degree angle. Hold for one second then push
your heel into the platform to extend your leg back out without locking your knees.

4. Repeat for the opposite leg.

SUPERMANS

1. Lie flat face down on the floor with your arms fully extended in front of you and legs fully extended behind.

2. Raise your legs, arms and chest off the floor at the same time and hold for 2 seconds.

3. Squeeze your lower back and glutes.

4. Slowly lower your legs, arms and chest back to the floor.

SWISS BALL HAMSTRING CURL

1. Lie on your back with your arms by your side and heels/ankles resting on top of the Swiss Ball. Keep your
toes pointing up towards the celling.

2. Make a bridge by squeezing your glutes off the floor whilst pressing your heels into the Swiss Ball.

3. Keep your body in a straight line with your legs fully extended.

4. Bring your heels in towards your bum by bending you knees, keep your hips up.

5. Allow the bottom of your feet to roll onto the ball.

6. Slowly return the ball by extending your legs back out.

SWISS BALL PIKE

1. In the press up position rest the tops of your feet on a Swiss Ball. Your body should be level and straight with
your legs and arms fully extended.

2. Keep your legs as straight as possible, bend your hips and try and pull your feet towards your chest, your
bum should go up vertically towards the ceiling and the ball roll forward.

3. Hold for one second the slowly roll back to the starting position.

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SWISS BALL STIR THE POT

1. Rest your forearms on a Swiss Ball with your legs fully extended behind you so your body forms a straight
line, engage your core.

2. With your hands together, begin rotating your shoulders so your arms move in circles as though you are
stirring soup in a big pot. Repeat for clockwise and anticlockwise.

TOUCH TOE PIKE

1. Start at the press up position, with your body in a straight line and core engaged.

2. Keep your legs as straight as possible, bend your hips and push your bum vertically towards the ceiling.
Reach under your body with your right arm to touch your left foot.

3. Return back to the press up position and repeat for the opposite arm.

TRICEPS BENCH DIP

1. Place a bench behind your back. Hold onto the edge of the bench with your palms shoulder width apart. Your
arms should be fully extended and also legs fully extended forward.

2. Slowly lower your body by bending your elbows until the angle between the upper arms and forearm is 90
degrees. Keep the elbows tucked in throughout the movement.

3. Push through your palms using your triceps to bring your torso back up to the starting position.

WALL SIT

1. Stand up straight with your back pressed against a wall.

2. Squat by bending your knees, keep your back against the wall and torso as upright as possible. Keep your
core and glutes tight.

3. When your thighs are parallel with the floor, hold this position.

59