All work has been copyrighted. No permission given by myself (Author Tamla Georgia Stevens) for extracting paragraphs or sentences for copying, plagiarism or the use in other books, letters, websites, emails etc and all and any other written works. Workout guide 1.0 - Summer 2018 This separate document is a workout guide to be done at home. It features many different circuits of varying difficulties. I like to keep these varied as it will give you guys a chance to do loads of different workouts and find the ones that suit you. Don t worry if you try an arm workout for example and find it is too difficult or hard at first. It takes time to build up muscle strength. Just keep at it. If you find you really don t like to do an arm workout for example, there are plenty of workouts on this guide that you can also do. So, enjoy guys and train as you wish. This document includes the workouts featured on the website, the 2:3 workout exercises and an additional piece on tips for training and more. Content: Killer leg workout Smasher leg workout 10 s a charm legs and stomach workout Basic arm workout Cardio killer workout All-rounder workout collection Relaxing workout Friday s workout Sweet sixteen stomach workout Step up for summer stomach workout
Killer leg session 10 standing leg raises each side 20 star jumps (Repeat3 times for warm up). 10 squats with 4 pulse squats 20 side lunges 10 lunges 30 sec wall sit 60 hip raises (2.5kg or unweighted for beginners Progress raising the weight as days go by). 20 good mornings 10 standing leg raises Repeat entire circuit 3 times and good luck for trying to walk the next day! Walking up the stairs will be fun. Trust me! As always, take care, do your stretches and your warm ups or injuries will happen.
Smasher leg workout Vigorous warmup followed by 4 leg stretches. 10 lunges 30 hip raises 12 side lunges (6 Each Side) 16 donkey kicks (8 Each side) 10 squat thrusts 10 reverse standing leg raises (Each side) 10 leg raises (Lying down) 5 single leg lunges each side (Find a chair etc) 30 second wall sit 25 good mornings (With 10 kg weight or heavier if needed) 10 squats 2 mins star jumps You need to do 3 circuits with 10 second rests in-between each exercise. 30 second rests in-between each circuit. This workout takes 27 minutes and 15 seconds to do all 3 circuits. This workout session is high intensity and will have your legs most unusable. If you are stretched for time, simply take out 1 full circuit or half of the final circuit.
10 s a charm workout (Stomach and legs) 1 minute of star jumps (You can get about 62 to 70 done) Stretches Leg stretches mainly but throw in 1 or 2 upper body stretches for the stomach side of the workout. I sometimes split my stretches into halves for before and after the circuit. 10 jump squats 10 Russian twists 10 in and out jump squats 10 reverse standing leg raises 10 diamond crunches 10 weighted hip raises 10 leg raises 10 weighted good mornings 10 second plank 10 sit and raises (On my Instagram tamlastevens on the 14 th of May) You need to do 3 circuits with 5 second rests in-between each exercise and with 20 rests in-between each circuit. For progression in this circuit, on every third 10 s a charm workout, up your reps by 5 each exercise. The time taken for the first rep level of 10 reps each exercise is 14.40minutes. As you raise the reps each exercise, the circuit time taken will increase.
Basic arm workout Stretches related specifically to arms Windmill stretches (To help not only with stretching arms for arm workouts but also for mobility in the upper body) (Repeat stretches as needed or for a full five minutes) s 10 bicep curls 10 press ups 10 arm raises 5 tricep dips This is a very basic arm workout for everyone. As I said on the website, I just don t train my arms that much, but I put together a small basic arm workout for you guys to give a go. This one will help you lot get into working the arms more and give them the kickstart they need to be stronger.
Cardio killer workout Full body stretches including arms (Dynamic stretching is going to help you the most. Example, lunging with a twist is a form of dynamic stretching. It s just about finding what stretches you and your body are comfortable doing). Any cardio-specific pulse raiser to get your body ready. s 5 minutes running up and down the stairs 35 star jumps 10 burpees 10 jump squats (10 leg raises optional- These are a leg day booster) X3 circuits. 15 second rests in-between each exercise and 45 second rests inbetween each circuit. This workout is high intensity cardio that doesn t require something like a boring jog. It s cardio circuits to keep it fun and interesting. REMEMBER, for the first exercise in the circuit, you need to take care. Running up and down the stairs can be an issue if you have awkward stairs or even no stairs. This can be solved by switching to hill sprints, so if you live near or next to a hill, then this first exercise will be completed outdoors. But again, if you are using the running up and down the stairs method, please go careful. It s a brilliant cardio and leg burner but it can be dangerous when you do not take care with foot placement. Fr progression, it s best to start off with this circuit until you are capable of doing this full circuit with relative ease. If you push your body too fast, you could end up doing serious damage so be sure to go at your own pace and progress as and when your body is ready and not before. Within progression, as your body develops and strengthens, add 5 reps onto each exercise and 1 minute extra of running for the first exercise.
All-rounder circuit (High intensity) As there are 4 types of this circuit, you need to do stretches and a warm-up specific to the type of all-rounder circuit. Original all-rounder 5 press ups 10 standing leg raises 5 arm raises 16 Russian twists X3 circuits Stomach all-rounder 60 star jumps 10 Russian twists 60 star jumps 10 sit ups 60 star jumps 10 leg raises 60 star jumps 10 diamond crunches X3 circuits Leg all-rounder 10 standing leg raises 10 squats 50 hip raises r 30 sec wall sit X 3 circuits Arm all-rounder X3 circuits for each workout. 5 second rests in-between each exercise (This is a go hard or go home type of workout so if you keep your in-between exercise rests at 5 seconds or less you will benefit more) The all-rounder collection uses a mixture of circuits, cardio and muscle group specific training. The cardio side are the star jumps and as you can see from the table, the other exercises are specific to one muscle group. A bonus to these workouts is that they really don t take too long to do with an average time of 20 minutes to complete each full 3 times circuit.
Relaxing workout Full body stretches. Yoga is even an option here as this is supposed to be a relaxing circuit. 10 standing leg raises 10 press ups 30 second wall sit 10 sit ups 10 star jumps 50 hip raises X3 circuits. 5 second rests in-between each exercise and 25 second rests in-between each circuit. So, the idea of this workout is for a range of scenario s. I used this particular workout to get me back into training after a knee and shoulder problem. Whilst the circuit doesn t specifically target any muscle group enough, it targets the whole body and gets you exercising and puts just enough pressure on a specific muscle group briefly so that you can start building strength up in that area. For example, in regard to my knee, there are only 2 low-medium impact exercises that would have required the strength of my legs, so I was able to continue training my legs (Which I love) without doing a full leg workout and stressing the injury further. This workout can also be used for beginners to start building a little strength in all their body before moving onto targeting specific muscle groups.
Friday s workout Full body stretches with extra focus on leg stretches. 1 minute of star jumps. 10 leg raises (Weighted and both sides) 18 Russian twists (Weighted) 10 squats with 2 pulse squats 12 sit ups 10 press ups X4 circuits. 10 second rests in-between each exercise and 20 second rests in between each circuit. Start with 3 circuits if new to workouts and training. First off, I d like to state that I have no idea why I kept it named as the Friday s workout. It was purely because it was my first ever workout I released, and it was on a Friday that I created it and, on a Friday, that I released it, so I m just keeping it as Friday s workout till I figure a better name for it. This is a leg/stomach hybrid workout with four circuits to increase intensity and promote strength building.
Stomach specific stretches 1 minute of star jumps X7 exercise rollers 16 Russian twists 16 sit ups 16 diamond crunches/sit ups 7 exercise rollers Sweet sixteen stomach workout X3 circuits. 10 second rest in-between each exercise and 20 second rests inbetween each circuit. Eventually you will be able to do 16 each of the exercise rollers, but for starting out, the recommended rep amount is 7. So, you can buy exercise rollers from almost anywhere to be honest. I bought mine from a supermarket when they had a gym event, but you can get them online easily and from a lot of sports shops. So, for progression, listen and adapt to your body. The exercise rollers can potentially cause muscle tears and pulls in your stomach if you up the reps too soon so raise your reps in tune with your body.
Step up for summer stomach workout 2 minute cardio warm-up with full body stretches for the cardio element of the circuit 5 minute cardio exercise. For this particular workout I always used to do 5 minutes of running up and down the stairs, but I changed that to 5 minutes of star jumps. No risk of falling down the stairs as I kept tripping on the stairs. Star jumps has little risk to the body compared to running up and down the stairs. 20 sit ups 20 Russian twists with 5kg weight or higher 20 leg raises 10 diamond crunches 15 v-to-the-knees X3 circuits with 20 second rests in-between each exercise and then a 45 minute rest in-between each full circuit. One important thing to remember is that the key to getting a toned stomach is not just through circuit exercise such as sit-ups. It s down to 80 per cent diet and 20 per cent exercise BUT cardio is going to be the biggest aspect for toning down the fat and then the circuit exercises are going to help you build and define the muscle. Russian twists are perfect for if you are aiming for the v-line look (As yes, us women CAN get v-lines as well). In particular, the Russian twists with weights need to be raised at your own pace. Don t just start with a 5kg weight if you haven t ever tried Russian twists with a weight of any kind. You can actually tear muscles in your stomach as I done many times when I was first starting out training.
This is the end of the 2018 full workout guide for home workouts. As I have stated many times already, it is important to go at your own pace. There is nothing wrong with going slow and taking it easy. You ll still get the same results just in a different length of time. So, take care and look after your body. On that note, if anyone needs my help, drop me an email via the Wealth-Of- Health website or the Facebook page under the same name. similarly, find me on Instagram as tamlastevens where I post regular health and workout tips and such and loads of other random stuff. More workouts will be coming to you in the 2019 workout guide next September and all these workouts are available individually on the website if you do not wish to have the full workout guide.