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CONTENTS
5 optimal macros?
8
CONTS
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INTRODUCTION
Hey you!
Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey
One last thing… PLEASE take progress pictures (the best way to track your progress) and send them to
me once you have completed the 8 weeks.
I can’t wait to see!
Kate Taylor is not a qualified trainer and does not take give any assurance to the results this guide may achieve. She is also not liable for
any losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is
for inspirational purposes only. By reading this guide you agree that you have read this disclaimer.
3
BACKGROUND
WhatWhatis is‘toning’?
‘toning’?
Toning
Toning is is generally
generally referring
referring to to firm
firm muscle muscle
definition definition
with with a
a decreased fatdecreased
mass. Manyfat people believe
in ordermass.
to ‘tone up’ they
Many needbelieve
people to do very high repetitions
in order to ‘tone up’ with lowneed
they weight,
to not taking
do very into account
high
cardiovascular
repetitionsactivity orlow
with diet.weight, not taking into account cardiovascular activity or
‘Toning’ still involves an increase in muscle tissue mass (the same as bodybuilding) along side lowering
diet.
your body fat. Essentially, your ratio of muscle:fat is how ‘toned’ you are.
‘Toning’ still involves an increase in muscle tissue mass (the same as
You will not get ‘bulky’ by adding a little muscle mass which many people (specifically women) are
bodybuilding)
scared of. along side
To obtain a seriously lowering
increased your
muscle massbody fat. Essentially,
it would your
require years of ratio of resistance
work and
training.muscle:fat is how ‘toned’ you are.
The mostYou will not
effective waygetto‘bulky’ by adding
build muscle massaislittle muscle
to carry mass
out an which
exercise many
until people
failure, forcing your body
(specifically
to improve and buildwomen)
muscle soare scared
soon of. To
you don’t obtain
fail. As soona seriously
as you areincreased
able to carrymuscle mass
out the exercise
past your previous
it would failure,years
require you need to increase
of work the intensity.
and resistance training.
The most effective way to build muscle mass is to carry out an exercise until
failure, usually 8-12 reps, forcing your body to improve and build muscle so
How to increase the intensity without weights?
soon you don’t fail. As soon as you are able to carry out the exercise past the
In order13th rep, youthe
to increase need to increase
intensity the intensity.
without weights, the movement needs to be made more difficult. Ways
to do this include:
-
How to increase the intensity without weights?
Increase number of sets
- In order
Increase to increase
time under tensionthe intensity
of each without
exercise weights,
(ie, do the movement
the movement slower) needs to be
- made
Increase moreofdifficult.
number Ways
exercises to do this include:
per workout
- - Increase
Progress number
to plyometrics of setslimb movements (pistol squats, one arm push ups, muscle ups)
or single
- Increase time under tension of each exercise (ie, do the movement slower)
- Increase number of exercises per workout
6 Benefits of HIIT Training
- Progress to plyometrics or single limb movements (pistol squats, one arm
A#erpush ups, muscle
a workout ups) stays elevated and continues to burn calories for hours a#er the
the metabolism
1 workout as your body replaces energy and repairs muscle proteins damaged during exercise.
As well as metabolising fat for fuel during the workout, during the recovery period a#er HIIT the body
2 will tap into fat stores for the energy required to restore it to its resting state.
Short intervals of extremely high intensity exercise involve a lot of muscle mass requiring a large
3 amount of oxygen. Your body burns around 5 calories per litre of oxygen consumed.
HIIT produces a large amount of metabolic waste. This furthermore trains your body to tolerate and
4 quickly recover from periods of high-intensity exercise.
HIIT has a number of physiological benefits, such as improved oxidative capacity of muscle, increase
5 mitochondrial density, improved stroke volume and enhanced aerobic efficiency.
The post HIIT recovery process produces elevated levels of: human growth hormone, testosterone
6 and insulin like growth factor-1 to repair damaged muscle proteins. Leading to an increase in muscle
volume and definition.
4
NUTRITION
So where does nutrition come in?
Building ‘muscle proteins’ requires a variety of amino acids, some of these are obtained via food.
When you exercise, the body needs more amino acids than usual to repair damaged muscle fibres,
Strength training works synergistically with optimal caloric and protein intake to repair and build
muscle protein, resulting in muscle hypertrophy.
Protein Carbohydrates
Protein is said to be the most Carbs are important for fuelling your workouts and
important macronutrient for keeping your energy levels high. If you lack energy, you will
growing muscle and loosing fat. not perform to your maximum ability in your weight li#ing
Most studies indicated that a session (therefore less gains).
protein intake of 1.6-2.0 g/kg/day
is sufficient to maximise muscle
protein synthesis and optimise
strength gains and hypertrophy. Fat
Most studies conclude that the Many people are scared of eating fat. However, fat is
time of day and amount of meals important in many ways including, maintaining hormone
doesn’t matter as long as you levels, performance reasons, taste and feeling satisfied
reach the daily goal! with your meal.
In terms of total calories, to get an EXACT number, it completely depends on your body, including:
your metabolism, you body fat%, lean mass etc. however, you can use online calculators that will
give you a general idea which will be close enough.
Example Macros
I weigh 54kg and I am eating in calorific surplus for muscle gain. This will not necessarily work for you
and should only be used as a guide!
Calories: 1850
Carbohydrates: 254g (55% of my intake)
Protein: 93g (20% of my intake)
Fat: 51g (25% of my intake)
You can track your calorific intake by either writing it down in a diary or you can download an app
for your phone. I recommend ‘MyFitnessPal’.
5
WARMING UP
Most people in this day and age spend a lot of time sitting down (usually sat at a desk all day for
work). This can result in your glutes becoming ‘underactive’ - less active than they should be. They
can loose blood supply and neural input!
This is where warming up and ‘glute activation’ comes in! Warming up your glutes is simply
contracting your gluteus muscles prior to a workout to prepare them for a workout.
Warming up is also important before any strenuous activity so that you don’t risk injury and can get
the most out of your workout
Glute activation exercises can be body weight or with a resistance band. Exercises include: Squats,
Glute Bridges, Donkey Kickbacks, abduction. Try and do as many reps of these as you can until you
feel your glutes firing up!
STAYING MOTIVATED
Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s
completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly
as you’d imagined.
However, this is what separates people who succeed their goals and people who don’t! If you start
getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never
ending cycle (trust me, I know!)
Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have
a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off.
Listen to your favourite music while working out - working out will become your escape and
1 ‘you time’ .
Understand the importance of exercise (past the superficial basis) - wanting to be healthy is
2 just as important as wanting to look good!
Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the
3 mirror and be proud of your progress, even if its baby steps.
PROGRESS PICTURES - I’ve said it before and i’ll say it again ! It is the best feeling looking
5 back at where you started.
6
WEEKLY OVERVIEW
WEEK 1
Day 3 - Abs & Upper Day 3 - Abs & Upper Day 3 - Full Body HIIT
Day 4 - Full Body HIIT Day 4 - Full Body HIIT Day 4 - Abs & Upper
Day 6 - Legs & Glutes Day 6 - Legs & Glutes Day 6 - Legs & Glutes
Day 7 - Upper & HIIT Day 7 - Upper & HIIT Day 7 - Upper & HIIT
Day 2 - Upper & HIIT Day 2 - Full Body HIIT Day 2 - Abs & Upper
Day 4 - Legs & Glutes Day 4 - Abs & Upper Day 4 - Legs & Glutes
Day 5 - Abs & Upper Day 5 - Legs & Glutes Day 5 - Upper & HIIT
Day 6 - Full Body HIIT Day 6 - Rest Day 6 - Legs & Glutes
Day 7 - Rest Day 7 - Upper & HIIT Day 7 - Full Body HIIT
WEEK 7 WEEK 8
Day 1 - Rest Day 1 - Legs & Glutes
WEEK 1
WEEK 1 DAY 1
Squats w/ Kickback X4
20 reps
Step ups w/ Kickback 20 reps X4
REST
REST
10
WEEK 1 DAY 3
SUPERSET
Leg Drop Crunch 15 reps of each
15 reps
Pull Downs X4
• squeeze your back
Back Bow Jacks 15 reps
X4
HIIT
REPEAT 35s on
25s off
3X
Burpees
12
REST
REST
13
WEEK 1 DAY 6
Frogs pumps
Sliding Lunge
12 reps on each leg
24 reps total
X4
Hip Drives
15 reps
Calf Raises
20 reps
Fire Hydrants
12 reps each leg
24 reps total
X4
Holding Back Squat
15 reps
HIIT Repeat this circuit 3X
REPEAT 35s on
25s off
3X
Tricep Dips
15
WEEK 2
WEEK 2 DAY 1
15 reps
12 reps
20 reps
Calf Raise X4
• can do these off a platform
for a better calf stretch
SUPERSET
12 reps each exercise
Hip Thrusts X4
24 reps total = 1 set
SL Hip Thrusts
Frog Pump 15 reps X4
REST
REST
18
WEEK 2 DAY 3
X4
Crunches 20 reps
X4
• create a resistance by
Bicep Leg Curl pushing downwards with X4
your leg
• squeeze your biceps and
oppose the force
Bicycles 45 seconds worth X4
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
REPEAT 35s on
25s off
3X
Mountain Climbers
20
REST
REST
21
WEEK 2 DAY 6
24 reps
Lunge w/ Kickback X4
24 reps total
20 reps total
Half Pistol Squat X4
• if you can do a full pistol
squat then do it!
Hip Thrust w/
15 reps X5
Abduction
Lying Frog Glute
Lift
15 reps X4
Pilates
12 reps X4
Grasshopper
WEEK 2 DAY 7
Body
Upper
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT Repeat this circuit 3X
REPEAT 35s on
25s off
3X
Reverse Snow Angels
Burpees
23
WEEK
WEEK 3
REST
25
WEEK 3 DAY 2
Holding Glute
Pump
until fail (as many reps
as you can) X4
Calf Raises
20 reps
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
High Knees X4
REPEAT 35s on
25s off
3X
Mountain Climber
27
WEEK 3 DAY 4
Walk Ups 15 reps X4
Bicycles 45 seconds worth X4
SUPERSET
Rope Row 45 seconds worth X4
Rope Delt Fly
REST
29
WEEK 3 DAY 6
(Band) 20 reps
SUPERSET
Hold Back Squat 15 reps each exercise
20 reps total
Half Pistol Squat
X4
• if you can do a full pistol
squat then do it!
Step Ups 12 reps on each leg
24 reps total
X4
Lunge w/ Kickback 15 reps on each leg
30 reps total
X4
HIIT Repeat this circuit 3X
Side-Side Jumps
d Back Extension Tricep Dips
REPEAT 35s on
25s off
3X
Travelling Push Up
31
WEEK 4
WEEK 4
WEEK 4 DAY 1
15 reps
Hip Drives 20 reps X4
Glute Bridge 15 reps
X4
Holding Back Squat 20 reps
X4
HIIT Repeat this circuit 3X
REPEAT 35s on
25s off
3X
Mountain Climbers
34
REST
REST
35
WEEK 4 DAY 4
Hip Thrust w/
15 reps X4
Abduction
SUPERSET
Half Pistol Squat 10 reps on each leg X3
Glute Bridge
(Feet Elevated)
15 reps X4
SUPERSET
Table Top PU 10 reps of each exercise
Crunches
45 seconds worth X4
SUPERSET
12 reps of each exercise
Crab Tricep Dips
?????? 24 reps total = 1 set
Crab Toe Touches X4
Side Reach Crunch 1 minute worth on each
side
X3
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
Repeat this circuit 3X
Mountain Climbers
REPEAT 35s on
25s off
3X
Push Ups
38
REST
39
WEEK 5 5
WEEK
WEEK 5 DAY 1
(Band) one
Squat w/ Side
Abduction 1 minutes worth X4
(Band)
SUPERSET
SUPERSET
Frog Lift 12 reps of each exercise X4
Glute Lift 24 reps total = 1 set
Sumo Squat w/ Pulse Pulse 3X = 1 rep
12 reps
X4
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
Mountain Climbers
Kick Through Squat w/ Kickback
REPEAT 35s on
25s off
3X
Push Ups
42
REST
43
WEEK 5 DAY 4
Plank Row Into Walk
Up
1 minutes worth
X5
Opposite Crunches 20 reps X3
Full Stretch Back
Crunch
20 reps X3
SL Hip Thrusts
SUPERSET
10 reps
X4
• wedge your feet under
Nordic Hamstring Curl something or get someone to
help
• if not - perform a standing
hamstring curl
Jump Squats 20 reps X4
REST
46
WEEK 5 DAY 7
Body
Upper
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT Repeat this circuit 3X
REPEAT 35s on
25s off
3X
Push Ups
47
WEEK 6
WEEK 6
WEEK 6 DAY 1
SUPERSET
Squat w/ Kickback 1 minute worth
X4
Elevated Leg Glute
Bridge
20 reps X4
X4
Back Extension 12 reps
SUPERSET
Rope Row 12 reps of each exercise X4
Rope Bicep Curl 24 reps total = 1 set
REST
51
WEEK 6 DAY 4
EXERCISE REPS SETS
SUPERSET 15 reps on each leg (SL
hip thrust)
SL Hip Thrust
15 reps glute bridge
Glute Bridge X5
(Elevated) 45 reps total = 1 set
25 reps
10 reps
Half Pistol Squat
- if you can do a full pistol X3
squat then do it
SUPERSET
Hold Back Squat
12 reps on each exercise X5
Hold Glute Pump
SUPERSET
12 reps on each exercise X4
Squats w/Kickback
24 reps total = 1 set
Squat Jumps
WEEK 6 DAY 5
Body
Upper
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT Repeat this circuit 3X
REPEAT 35s on
25s off
3X
Bicycles
53
WEEK 6 DAY 6
SUPERSET
Wall Sit Calf Raise 20 reps
X4
Split Squat 12 reps on each leg
24 reps total X4
Frog Lift 12 reps X4
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
REPEAT 35s on
25s off
3X
Hop Jumps
Mountain Climbers
55
WEEK 7
WEEK 7
REST
57
WEEK 7 DAY 2
EXERCISE REPS SETS
12 reps sit squats
SUPERSET 12 reps on each leg step
Sit Squat ups
X4
Step Up
36 reps total = 1 set
Hip Thrusts w/ 3s
15 reps X5
Decline
SUPERSET
12 reps on each exercise X4
Frog Glute Lift 24 reps total = 1 set
Glute Lift
WEEK 7 DAY 3
Full
Body Complete each exercise for 35 seconds having a 25 second
break in between exercises.
HIIT
REPEAT 35s on
25s off
3X
Burpees
High Knees X4
59
WEEK 7 DAY 4
Rope Row X4
24 reps total = 1 set
Rope Bicep Curl
Arm Circles 1 minutes worth X4
Reverse Snow
Angels X4
15 reps
Opposite
Crunches
45 seconds worth X3
20 reps
Squats w/ Kickback X4
REST
62
WEEK 7 DAY 7
Body
Upper
Complete each exercise for 35 seconds having a 25 second
break in between exercises.
REPEAT 35s on
25s off
3X
Crab Toe Touches
63
WEEK 8
WEEK 8
WEEK 8 DAY 1
EXERCISE REPS SETS
SUPERSET
Frog Glute Lift 12 reps of each exercise
X5
24 reps total = 1 set
Glute Lift
Pulse Sumo
3X then up X4
Squats 12 reps
WEEK 8 DAY 2
EXERCISE REPS SETS
SUPERSET
15 reps of each exercise
Crunches
30 reps total = 1 set X4
Starfish Crunch
SUPERSET
15 reps of each exercise
Rope Row X5
30 reps total = 1 set
Rope Curl
Burpees
Mountain Climbers
REPEAT 35s on
25s off
3X
Push Ups
67
REST
68
WEEK 8 DAY 5
EXERCISE REPS SETS
SUPERSET 12 reps on each exercise
Squat w/ Kickback 24 reps total = 1 set X4
Hip Thrust
SUPERSET
Hold Back Squat
15 reps of each exercise
Hold Glute Pump 30 reps total = 1 set X4
SUPERSET
???????
15 reps of each exercise
Frog Glute Lift
30 reps total = 1 set X5
Glute Lift
WEEK 8 DAY 6
REPEAT 35s on
25s off
3X Walk Ups
Rows
70
WEEK 8 DAY 7
EXERCISE REPS SETS
12 reps step ups each leg
SUPERSET
12 reps squats
Step Ups w/Kickback X4
Squats w/Kickback 36 reps total = 1 set
SUPERSET
Abduction 12 reps of each exercise
Sit Squats 24 reps total = 1 set X4
SUPERSET
Hold Back Squat 15 reps of each exercise
X5
Hold Glute Pump 30 reps total = 1 set
SUPERSET
???????
Frog lift 15 reps of each exercise
Glute Lift X5
30 reps total = 1 set
Remember to share
your transformation
to the Facebook
group!