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Fit With Mari

2 2 Home

Guide

By: Mari Llewellyn @ marillewellyn

Table of Contents A Note From Me

3

Take Pictures!

4

Join the Team!

5

Guide Overview

6

Equipment

7

Cardio

8-9

Intro to Circuits

10

Week 1

11-14

Week 2

15-18

Week 3

19-22

Week 4

23-26

Week 5

27-30

Ab Circuits

31

2

A Note From Me Welcome to the Fit With Mari Home Guide! After an overwhelming amount of requests for a Home Guide 2, it’s finally here! Fitness is the best decision I have ever made. It has helped me to love myself, discover who I am and grow as a person. I want ALL of you to experience fitness, whether it’s in the gym or at home. I made these workouts to be effective and to give you the results you deserve. This guide is based around all of the exercises I have used to change my body. I encourage you to push yourself! There is no magic workout, if you want to see progress, you’re going to need to give your all. I know that you can do it! I can’t wait to see your results.

Lots of love, Mari xo

3

Disclaimer: While reading this guide, please remember that I do not have a personal trainer certification. I am not liable for any injuries you may obtain from these exercises. These are simply the workouts that I followed to reach my goals, and I hope to help you do the same. Selling or sharing this guide is illegal.

Take Pictures! Taking photos during your journey will act as great motivation. While you may not feel like taking a photo of yourself on day 1, you will be so thankful you did in the long run. Often times you’ll see more results in the mirror than on the scale. Share your progress with me! I would love to see your transformations! Tag me in your instagram photos or DM me! Tag me in your Instagram photos and use the hashtag #fitwithmari

#FitWithMari 4

Join the Team!

Before you get started make sure to join... Our amazing facebook community (Fit With Mari)

and our highly active Instagram page (@fitwithmarihome).

The facebook community is a group of women all following the Fit With Mari Guides. These women are there for support, motivation and advice! You have also received instructions on joining these pages in your confirmation email. Facebook Group: Fit With Mari

(Please request the page and allow 24 hrs for your acceptance.)

Instagram Page: @fitwithmarihome

(Please request to follow and DM THIS ACCOUNT with your order #, please allow 24 hrs for your acceptance.)

#FitWithMari 5

Guide Overview

This home guide is a compilation of all my staple exercises. My all time favorite exercises have always been free weight movements (AKA not machines.) Free weight movements are going to engage multiple muscle groups in your body, while burning the most calories. Remember, lifting weights isn’t just for muscle growth. Lifting burns a ton of calories! This guide is going to help you lose fat AND tone. Additionally, you’ll be able to do these workouts anywhere, anytime. All you need is a pair of dumbbells ranging from light to heavy (see equipment page,) and a resistance band! No workout is the same in this guide. I believe that switching up your routine is crucial in continuing to see progress! You will be alternating between upper body and lower body to make sure we achieve a nice balanced physique. This guide is a 4 days a week, 5 week program. Each week progresses in difficulty. With that said, this guide is not a rule book! Feel free to do more or less of the days recommended. You can simply cycle the workouts if you choose to. By the end of this guide you will be able to build your own workout routine! The workouts in this guide will be done as circuits. You should repeat each circuit SIX or NINE times (depending on your ability) with little to no rest between exercises. After every third completed circuit, you should take a break for 1-3 minutes. Some of your workouts will include a ‘circuit slayer’ also known as a finisher! The circuit slayer will be done immediately following your completed THIRD circuit- right before your break. You will be doing the circuit slayer either TWICE or THREE times, depending on your ability.

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Equipment

The equipment I suggest for this guide are:

Resistance Bands

!

Many of the exercises in these guides will involve a band! Activating your glutes & legs properly is essential for safety and for proper muscle growth. I’d highly recommend investing in our Mari Fitness bands. Thick thigh approved and high quality material that won’t roll or snap. The bands come in two different sizes, and 3 colors! You can find them on my website: www.marieasyfitness.com

Supplements Greg and I are very picky about the supplements we take, particularly pre-workout. I had a hard time finding a pre-workout that was delicious but didn’t trigger my anxiety. This is how we created Bloom Nutrition. Our pre-workouts have amazing ingredients to enhance your workout! To read more about them, head over to www.bloomnu.com. Use coupon code “Squad” for 10% off at checkout!

Weights I would highly recommend investing in a set of dumbells that vary in weight. As you will see in this guide, you will have a recommend weight depending on the exercise. This weight will vary between light, medium and heavy. In weight lifting, exercises will require different weights. For example, a rear delt fly will require a much lighter weight than a hip thrust. It is important that you push yourself on the weights used. The heavier the weight, the stronger you will get, and the more calories you will burn! However, not all exercises are designed for heavy weights. Dumbbell Set Recommendations (Based on strength level): LIGHT

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2.5lbs - 8lbs

MEDIUM

8lbs - 15lbs

HEAVY

15lbs - 20lbs

Cardio

Suggested Cardio Schedule

We are starting off slow which is just the way it should be! Sustainability is our priority and is how to get REAL, lasting results. In addition to weight training and proper nutrition, my favorite way to burn some extra calories is just by simply moving more! This doesn’t require a treadmill, a bike, or a workout class...just your feet! 10-minute walks, 1-3 times throughout the day (ideally after a meal,) are so simple but also have a ton of health and weight loss benefits!

Benefits of 10 Minute Walks: Improved digestion and nutrient partitioning. Better glucose level control. Studies show that multiple short walks is better than 1 long walk. Great time for reflection (mental health benefits!) Everyone can do it! After week 2 you will start to see a recommended 10-minute stair session. I promise this is not as intimidating as it sounds. This is a quick, fun, calorie blasting technique! Any staircase in your workplace, house, or (my favorite) outside at a school ground or park! Just set a timer for 10 minutes and walk up and down the steps. Get that heart rate up, feel those legs burning, give your body something it isn’t used to! If you’re in the mood for a challenge, feel free to incorporate your Mari Fitness band! By week 4, along with weight training, you will be up and moving an extra 3 times a day! Your body will love it and it barely takes any time out of your day! This practice is great for you physically and mentally. Take note of how you’re feeling after each walk, I promise you’ll see a great improvement. Your cardio schedule is on the next page!

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Cardio

Suggested Cardio Schedule

Week

Training Days

Off Days

10 Min Brisk Walk

10 Min Brisk Walk

2

10 Min Brisk Walk (2x a day)

10 Min Brisk Walk

3

10 Min Brisk Walk (2x a day)

10 Min Brisk Walk 10 Min Stair Session

4

10 Min Brisk Walk (2x a day)

10 Min Brisk Walk 10 Min Stair Session

5

10 Min Brisk Walk (2x a day)

10 Min Brisk Walk (2x a day) 10 Min Stair Session (1x a day)

1

9

Intro to Circuits

The workouts in this guide will be done as circuits. 1 4

2

5

3

You should repeat each circuit FOUR or SIX times (depending on your ability) with little to no rest between exercises.  After every 2-3 (half-way) completed circuits, you should take a break for 1-3 minutes. Some of your workouts will include a ‘circuit slayer’ also known as a finisher! The circuit slayer will be done immediately following your completed second or third circuit- right before your break. You will be doing the circuit slayer 2 times, depending on your ability. Abs: At the end of every Upper Body day you will see an ab circuit indicated by #. The ab circuits can be found at the bottom of the guide. There are 3 different ab circuits.

Good luck! Xo 10

Week 1 Day 1

Upper Body

Pushups Until Failure I do knee pushups. This is an amazing exercise to track your progress with! Write down in your notes how many you can get!

Alternating Bent Over Row MEDIUM

8 Reps

Back! to back each side each rep! 2

1

2

Overhead Press 15 Reps

1

MEDIUM

Slow and controlled form on these! We are in no rush!

2

Tricep Kickback LIGHT 3

1

2

12 Reps

Movement at the elbow joint, not the shoulder!

4

Hammer Curls 12 Reps

LIGHT

1

All the way ! down, all the way up!

2

Cardio 10 min brisk walk 5

1

2

Abs Circuit #1

11

Week 1 Day 2

Lower Body

12

Cha Chas 10 Reps

Seated Abduction

Watch demonstration video on @fitwithmarihome

12 Reps 1 second pause at open part of rep! ! " Feel those glutes!

1

2

2

1

2

Wide Stance Squat 15 Reps

HEAVY

DB up on shoulders, glute squeeze at top!

Pulse Lunge MEDIUM

9 Reps

3

3 each leg back to back 3 times, totaling 9 each leg!

1

2

4

RDL 12 Reps

MEDIUM

1

Push your hips back, contract those hamstrings and glutes to lift torso on way up!

Cardio 5

1

2

2

10 min brisk walk

Week 1 Day 3

Upper Body

Bent Over Row 15 Reps

MEDIUM

Side Laterals

Squeezing shoulder blades together at top of rep!

LIGHT

12 Reps

Pinkies up like you're pouring tea!

1

2

2

1

2

Close Grip Floor Press 15 Reps

MEDIUM

Elbows in at torso sides!

Rear Delt Fly LIGHT

12 Reps

3

Spread hands as far apart as you can!

1

2 4

Bicep Curl 12 Reps

LIGHT

1

2

DB grip is parallel to floor!

Cardio 5

1

10 min brisk walk

2

Abs Circuit #2

13

Week 1 Day 4

Lower Body

14

Frog Pump 12 Reps

Hip Thrust

Pushing heels together, squeezing glutes, hips lift naturally!

HEAVY

15 Reps

Push through your heels and keep those glutes squeezed tight!

2

1

2 1

2

Pulse Squats 15 Reps

MEDIUM

Quick pace, only 3/4 way up!

Hamstring Curl LIGHT

12 Reps

3

Slow and controlled, try to feel that hamstring muscle!

1

2

4

Pulse Lunge in Place Until Failure

SLAYER

Pulse reps are only 3/4 way up and quick! 6 reps each leg back and forth, until failure!

1

2

Cardio 10 min brisk walk

1

2

Week 2 Day 1

Upper Body

Close Grip Pushups Until Failure Hand placement is right inside shoulder width!

Side Lateral LIGHT

1

2

2

1

Front Raise 12 Reps

12 Reps

2

LIGHT

Top of rep is arms parallel to floor.

Alternating Overhead Press MEDIUM

8 Reps

3

8 reps each arm! Slow and controlled!

1

2

4

Behind the Head Extension 12 Reps

MEDIUM

1

2

Feeling that tricep stretch at the bottom of the rep!

Cardio 5

1

10 min brisk walk (2x)

2

Abs Circuit #3

15

Week 2 Day 2

Lower Body

16

Single Leg Hip Thrust 2x6 Sets 6 reps each leg alternate twice!

Back Lunge to Squat MEDIUM

6 Reps

6 reps each leg alternating. Squat in between each rep!

1

2

2

1

Narrow Stance Squat Pulse w. RB 12 Reps

2

MEDIUM

Pulse reps are quick and only 3/4 range of motion.

Goblet Squat DB Down HEAVY

15 Reps

3

Wider stance, glute squeeze at top of rep!

1

2

4

Frog Pump 12 Reps

SLAYER

Push your hips back, contract those hamstrings and glutei to lift torso naturally!

1

2

Cardio 10 min brisk walk (2x)

1

2

Week 2 Day 3

Upper Body

Bent Over Row 12 Reps

MEDIUM

Skull Crusher

Squeezing shoulder blades at top of rep!

LIGHT

12 Reps

Slow and controlled, burn ! those triceps!

1

2

2

1

Close Grip Floor Press 12 Reps

2

MEDIUM

Elbows are torso width apart, touch torso at bottom of rep.

Hammer Curl LIGHT

15 Reps

3

Quick pace, higher rep!

1

2 4

Floor Press Until Failure

SLAYER

Elbows out to point of arms almost perpindicular to torso! Medium weight repped until failure!

MEDIUM

1

2

Cardio 10 min brisk walk (2x)

1

2

Abs Circuit #2

17

Week 2 Day 4

Lower Body

18

Pulse Lunge in Place 3x3 Sets

MEDIUM

Hip Thrust w. Abduction

3 reps each side back and forth 3 times!

MEDIUM

8 Reps

Concentrate on that glute flex especially ! on the abduction!

1

2

2

1

Hamstring Curl 10 Reps

2

LIGHT

Frustrating movement, I know, but fanstatic for hamstrings!

RDL MEDIUM

12 Reps

3

Focusing on hamstrings and glutes, not lower back!

1

2

4

Goblet Squat DB Down Until Failure

1

HEAVY

2

SLAYER

Heavy weight, pushing through heels!

Cardio 10 min brisk walk (2x)

1

2

Week 3 Day 1

Upper Body

Pushups Until Failure

Front Raise LIGHT

1

10 Reps

Front shoulder exercise!

2 2

1

2

Side Lateral 10 Reps

LIGHT

Skull Crusher 3

1

LIGHT

10Reps

My favorite tricep exercise!

2 4

1

Floor Press 10 Reps

2

MEDIUM

Cardio 5

1

2

10 min brisk walk

Abs Circuit #1

19

Week 3 Day 2

Lower Body

20

Banded Clams or Seated Abductions 8 Reps 8 Reps each leg!

Banded Shuffle MEDIUM

8 Reps

8 Reps each leg!

1

2

!

2

1

2

Goblet Squat DB Down 12 Reps

HEAVY

Heavy weight, pushing through heels!

Back Lunge to Squat MEDIUM

6 Reps

3

6 Reps each leg!

1

2

Single Leg Hip Thrust Until Failure

SLAYER

4

1

2

3 reps each side, switching ! back to back until failure!

Cardio 10 min brisk walk

1

2

Week 3 Day 3

Upper Body

Arnold Press 10 Reps

MEDIUM

Alternating Bent Over Row

Amazing exercise for front shoulder/armpit area!

MEDIUM

8 Reps

8 reps each side!

1

2

2

1

2

Tricep Kickback 8 Reps

LIGHT

Strict form, focus on contracting that tricep muscle!

Bicep Curl

3

LIGHT

1

10 Reps

2 4

Close Grip Floor Press Until Failure

SLAYER

MEDIUM

1

2

Heavy weight, repping until failure. Slow and controlled tempo!

Cardio 10 min brisk walk

1

2

Abs Circuit #3

21

Week 3 Day 4

Lower Body

22

Pulse Lunge 9 Reps

MEDIUM

3/4 range of motion. 3 each leg back to back 3 times, totaling 9 each leg!

RDL MEDIUM

12 Reps

2

1

2 1

Narrow Stance Squat 15 Reps

2

MEDIUM

Narrow stance targeting quads. Still pushing through heels!

Frog Pump 12 Reps 3

Glute squeezing entire time!

1

2

4

1

2

Calf Raise on Step Until Failure

SLAYER

Cardio 10 min brisk walk

1

2

Week 4 Day 1

Upper Body

Knee Pushups Until Failure

Floor Press MEDIUM

1

12 Reps

Not close grip, elbows out.

2 2

1

One Arm Row 3x5 Reps

2

MEDIUM

5 reps each side back to back 3 times!

Single Arm Bicep Curl 3

1

LIGHT

4x3 Reps

3 reps per side, back to back each side 4 times!

2 4

Behind the Head Extension 12 Reps

2

LIGHT

5

1

1

Cardio 10 min brisk walk (2x)

2

Abs Circuit #2

23

Week 4 Day 2

Lower Body

24

Banded Cha Chas 10 Reps Watch video on @fitwithmarihome

Wide Stance Squat HEAVY

1

15 Reps

2

2

1

2

RDL 12 Reps

MEDIUM

Pulse Lunge In Place 3

MEDIUM

3x3 Reps

3 reps each side, back to back 3 times!

1

2

4

Frog Pump Until Failure

SLAYER

1

2

Frog pumps until failure are brutal! You can add a dumbbell for more resistance!

Cardio 10 min brisk walk (2x)

1

2

Week 4 Day 3

Upper Body

Side Laterals 12 Reps

Alternating Bent Over Row

LIGHT

LIGHT

12 Reps

2

1

2

1

Skull Crushers

Overhead Press 12 Reps

2

LIGHT

MEDIUM

12 Reps

Slow and controlled tempo!

Try to use a heavier DB on this! 3 4

1 1

2

2

Close Grip Floor Press Until Failure

Hammer Curl 12 Reps

Heavy weight, repping until failure. Slow and controlled tempo!

LIGHT

Slow and controlled tempo! 5 6

1

2

1

2

Cardio 10 min brisk walk (2x)

Abs Circuit #1

25

Week 4 Day 4

Lower Body

26

Frog Pump 15 Reps

Hip Thrust MEDIUM

1

12 Reps

Pushing through heels, focusing on using glutes! !

2 2

1

2

Back Lunge to Squat 6 Reps

MEDIUM

Goblet Squat DB Down

6 reps each leg!

HEAVY

15 Reps

3

Heavy movement, straight/ strong back!

1

2

4

1

2

Hamstring Curl Until Failure

SLAYER

MEDIUM

Cardio 10 min brisk walk (2x)

1

2

Week 5 Day 1

Upper Body

Side Laterals 10 Reps

LIGHT

Upright Row LIGHT

1

10 Reps

Top of rep is elbows at about ear level!

2 2

1

2

Arnold Press 10 Reps

MEDIUM

Rear Delt Flies 3

1

LIGHT

10 Reps

Spread hands as far apart as you can!

2 4

Skull Crushers 10 Reps

1

2

LIGHT

Cardio 5

1

2

10 min brisk walk (2x)

27

Week 5 Day 2

Lower Body

28

Banded Frog Pump 10 Reps A normal frog pump, pushing heels together, ! band for extra

Laying Band Abduction 10 Reps 2

1

2 1

Single Leg Hip Thrust

2

8 Reps 8 reps each leg! Alternating or all at once!

Static Hold with Band

3

Until Failure

1

2

4

Narrow Stance Squat 12 Reps

1

HEAVY

1

5

1

2

Cardio 10 min brisk walk (2x)

Abs Circuit #1

Week 5 Day 3

Upper Body

Bent Over Row 10 Reps

MEDIUM

If you feel comfortable, use a heavier db on these!

Close Grip Floor Press MEDIUM

1

2

2

1

Bicep Curl 10 Reps

LIGHT

2

4

Alternating Overhead Press

1

2

MEDIUM

5

1

8 Reps

8 reps both arms! Both at same time or one side at a time!

3

Until Failure

2

Tricep Kickback

LIGHT

1

10 Reps

2

Cardio 10 min brisk walk (2x)

Abs Circuit #3

29

Week 5 Day 4

Lower Body

30

Back Lunge To Squat 6 Reps

MEDIUM

Goblet Squat DB Down

6 reps each leg alternating!

HEAVY

15 Reps

Heavy dumbbells, pushing through your heels!

1

2

2

1

2

RDL 12 Reps

MEDIUM

Hamstring Curl

3

MEDIUM

1

2

12 Reps

4

Single Leg Hip Thrust Until Failure

SLAYER

Single Leg Floor Thrusts until failure each side back to back 3 times.

1

2

Cardio 10 min brisk walk (2x)

1

2

Ab Circuits

31

Always take these movements failure. I try to circuit them three times! Abs should done after the workout as a seperate circuit!

Ab Circuit #1 1

3x

Plank

Ab Circuit #2 1

“Always time yourself, keep track of progress!”

2

Leg Lifts

Ab Circuit #3 1

Leg Scissors

2

Plank

3

Heel Touches

3x

“Leg lifts before planks really hits my lower tummy!”

Leg Scissors

2

3

3x

Heel Touches

Crunches “Feel free to put feet under a couch or your dog!”

“Alternating side to side.” 3

Side Plank 2 ROTATIONS “Alternating each side no breaks all three sets.”

30