OFFICIAL GUIDE TO AESTHETICS

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G E T R E S U LT S W I T H B O D Y W E I G H T A N D B A N D S

HOME
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WORKOUT PLAN
12 WEEKS TO
GET LEAN & STAY LEAN
FIT
Approved by
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- W EMEDIA
E K H O MCHANNEL
E W O R KO U T P L A N
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CONTENTS VIEW
3 Introduction

5 Strong Mindset

9 Nutrition Basics

16 Home Workouts + Weekly Structure

26 A-Z Exercise Guide

51 Recovery

55 Congratulations

Welcome to your FREE PREVIEW

Thank you for downloading this FREE PREVIEW of Fit Media’s Home
Workout Plan.

In the following pages you’ll get a sense of what’s included in the full
eBook.

When you’re ready to get started order the full eBook from
www.fitmediaplus.com

An important reminder...
The information provided in this publication is for general information and educational purposes only. Before taking any
actions based upon the information, we encourage you to consult with a licensed healthcare professional. The use or reliance
of any information contained throughout this publication is solely at your own risk. Under no circumstance shall the publisher,
authors or contributors have any liability to you as a result of the use of this program or the information provided.
 GE T LEAN
ST A Y LEAN
WORKING OUT AT HOME IS AN EFFECTIVE WAY
TO GET LEAN AND STAY LEAN.

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12 Week Plan
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Welcome to Fit Media’s 12-Week Home Workout Plan. We think you’ve made
a really smart decision to maximise your home workouts and we’re excited to
see you progress through our plan.

We developed this plan for one very specific reason – to help you get lean and
stay lean whilst training at home.

Social media is full of inspirational athletes giving tips on how to workout

from home. And we encourage you to keep following your favourites for
motivation. But we all know that to achieve your fitness goals, you need more
that exercises to try. You need a plan that’s put together by experts.

And that’s exactly what you have right here.

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GET LEAN & STAY LEAN

Why Fit Media?

As you begin your journey with us, you can be safe in the knowledge that our
team has been inspiring and helping millions of people achieve their best
ever shape for more than a decade.

As a trusted brand in the fitness industry, we’ve worked with many of the
world’s best trainers and fitness professionals at the highest level.

Now, we’ve taken their knowledge to build this 12-Week Home Workout Plan
that’s going to help you get lean and stay lean at home.

Let’s take a look at what’s coming up in this eBook.

What’s coming up in this eBook?

We’ll start off by taking a few moments to look at the impact your mindset can
have and give you some tips to stay focused when training from home.

We’ve also included some great nutrition tips. If you’re taking your training
seriously (and by starting this plan, we’re pretty sure that you are!), then you
also need to take your nutrition seriously. So there are some practical tips you
can implement to help keep your diet on track too.

We’ll then get to the main focus on this eBook – our Home Workout Plan. We’ll
give you a schedule to follow, explain the exercises you need to do, push up
your levels of intensity as you progress and challenge you to really give it your
all.

Ready to get started? Let’s go!

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MI NDSET
A STRONG MINDSET HELPS YOU STAY FOCUSED ON
YOUR GOALS AND ACHIEVE YOUR OBJECTIVES.

Believe to achieve
To achieve something, you first need to believe that you can do it. The power
of a strong mindset is undeniable. As is the destructive force of a negative
way of thinking. So getting in the right mindset from the very beginning is
essential.

Before you begin this plan in full, we believe that there are some questions
you should answer for yourself and along the way, there are actions you can
take to keep you wanting to move forward.

So first, let’s take a look at things that you can do to make sure your mindset
remains strong and you remain on the right path.

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Free Preview - MINDSET

In the full eBook, pages 6 - 8 cover seven things that you can do to help
build a strong mindset.

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 P REVIE
NU T RITION W
B A S ICS
STAYING FIT STARTS WITH WHAT YOU EAT.
SO LET’S LOOK AT SOME NUTRITION BASICS.

Calories are king

We can’t stress enough how important it is to track your calories. Manipulating
your calorie intake is a fail-proof way to ensure you reach your goals.

If you’re seeking to gain weight and build muscle, you’ll need to be in a calorie
surplus – meaning that you consume more calories than your body uses each
day.

If you’re trying to lose weight and burn fat, being in a calorie deficit is going to
be key.

And if you’re at home trying to maintain your current condition, you’ll want to
have a good calorie balance every day.

If you’ve struggled to achieve your goals in the past, start tracking your
calories now and make adjustments from there.

The good news is that tracking calories is now very easy. There are some
amazing apps and websites that help you log your meals and they do all
the calculations for you. Check your app store for recommendations and get
tracking today!

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NUTRITION BASICS

Macronutrients matter
Once you’re set up with a tracking app, you’ll see that as well as telling you
the number of calories in your food, it breaks it down even further in to fats,
carbohydrates and protein. These are the three main macronutrients that
provide you with your calories/energy.

But not all macronutrients are the same. Which is why the balance of
macronutrients that make up your total calories can make a huge difference.

Although a calorie surplus or calorie deficit is the main dictator in regard

to weight gain or weight loss, the macronutrient profile of the calories you
consume will significantly impact your body composition.

» Fats = 9 calories per gram

» Carbs = 4 calories per gram
» Proteins = 4 calories per gram

With this knowledge, we can see that consuming 2,000 calories composed of
high fat, high carb and low protein is not going to be as good for your body as
2,000 calories that come from high protein, moderate fat and moderate carbs.

Let’s say you’re a male weighing 150lbs (around 70kg) and aiming to consume
2,000kcals per day. The two examples below both reach your calorie goal, but
we can see that Example B is going to be superior for anyone trying to be
fitter and healthier.

» Example A – 80g fat + 230g carbs + 90g proteins = 2,000kcal

» Example B – 55g fat + 226g carbs + 150g proteins = 2,000kcal

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Free Preview - NUTRITION BASICS

In the full eBook, pages 11 - 15 expand on the Nutrition Basics section to

give you some very practical tips to help make sure your diet is on point.

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 H O MPE
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W O R K OUTS
THESE WORKOUTS ARE GOING TO HELP YOU
GET LEAN AND STAY LEAN AT HOME

With a strong mindset, clear objectives and a nutritious diet, we’re ready to
start training!

Training at home can be super effective, even with no, or very minimal
equipment. Plus, it means that you can train at a time that suits you. No
rushing to the gym after work before they close or waiting for a class to begin.

The workouts we’re about to guide you through start well-paced but build up
their intensity week by week to really push you. They’re designed to help you
get lean and stay lean at home.

Let’s get training!

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HOME WORKOUTS

Introducing circuits
Each of your home workouts is made up of an exercise circuit. A circuit is a
sequence of exercises that you perform one after the other, with short rests in
between each exercise. Once you’ve completed all the exercises in the circuit,
you take a slightly longer rest and then start the sequence again.

Later in this eBook we’ll provide a detailed description and videos of all the
exercises you need. But as well as becoming familiar with the exercises in each
circuit, there are two other factors that you need to keep in mind too.

The first is the number of times you repeat each circuit. The second is the
split between time spent exercising the time spent resting.

» We’ll be starting by repeating each circuit four times. This means that you’ll
perform each of the seven exercises in the circuit, take an extended rest of
two to three minutes, then repeat all the exercises again. You’ll repeat this
four times at first. But over time, we’ll add in an extra circuit repetition, so
that you’re doing the whole circuit five times.

» The second point to keep in mind is the split between the time spent
exercising and the time spent resting. Each exercise is allocated one minute
– seven minutes total for one circuit repetition. Out of that minute, you’ll
start with 30 seconds of exercise, followed by 30 seconds of rest, before
moving on to the next exercise. Later in the plan, we’ll increase the exercise
time to 40 and 45 seconds and reduce the rest time to 20 and 15 seconds
respectively. This extra period of effort will really help you achieve maximum
results.

Be sure to keep track of these details as the plan progresses.

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HOME WORKOUTS

Equipment
We’ve designed this plan so that you can do these circuits at home without
the need of going to the gym. There’s just one small piece of equipment we
recommend that you use – a resistance band.

Resistance bands can be picked up in any sports store or ordered online. They
come in numerous different levels of resistance. Pick one that feels a little tough
to stretch. You don’t want to make things too easy. But keep in mind that you
can also switch to a band with higher resistance as you progress through the
plan.

Although not necessary, you may also want to use some kind of padded
exercise mat. Again, these can be easily ordered online. If you don’t have one,
you can use a towel.

And even though these workouts can be done at home, a gym will have bands
and mats that you can use. So if you have access to a gym, performing these
circuits there can be a great way to build up your confidence for training in a
gym too.

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Free Preview - HOME WORKOUTS

A key part of our Home Workout plan is to progress each week, making
the workouts more intense to give you maximum results.

In the full eBook, pages 19 - 20 cover the techniques you’ll be using to

progress each week.

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HOME WORKOUTS

Weekly schedule

WEEKS 1 - 4

Each week:
Repeat circuits 4 times
» 1 x lower body circuit
» 1 x upper body circuit 30 seconds exercise
» 1 x cardiovascular circuit 30 seconds rest

Free Preview - HOME WORKOUTS

Weeks 5-8 and 9-12 follow a similar structure but with increased load and
intensity.

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HOME WORKOUTS

Circuit 1 - Lower Body and Abs

1 Front Lunges

2 Crunches

3 Bodyweight Squats

4 Jacknives

5 Half Burpees

6 Plank

7 Jumping Jacks

Free Preview - HOME WORKOUTS

The full eBook contins all of the circuits you need, including the additional
booster exercises that will really challenge you in the later weeks of this
plan.

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 PREV
EX ERCIS EIEW
GUIDE
FOR EACH EXERCISE, FOCUS ON FORM FIRST,
THEN GRADUALLY RAISE YOUR INTENSITY

Over the next few pages, we’ll guide you through step by step how to
perform each of the exercises you need for your home workouts.

You can also watch them being demonstrated at different intensities from the
link below.

Free Preview - EXERCISE GUIDE

The full eBook contains a written guide for each exercise together with
photos of the key positions.

You’ll also get a link to view video demonstrations of the exercises at

different intensities.

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Free Preview - EXERCISE GUIDE

The following pages contain some sample exercises.

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EXERCISE GUIDE

Burpees

» Start standing with your feet shoulder width apart and arms by your side.

» Squat down and place your hands on the floor, just wider than your feet.

» Jump both feet backwards – you’ll be in a plank position.

» Jump both feet forward towards your hands.

» Jump in to the air, feet off the ground and arms straight up overhead.
When you land you’ll be ready to repeat.

Progress with:

» Speed – go faster, but keep the form. Record how many you do in each
circuit and try to do one extra the following week.

» Explosiveness – push yourself to jump as high as you can.

» Push up – after jumping your feet backwards so that you’re in plank

position, try adding a push up before you jump you feet back

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EXERCISE GUIDE

Dips

» Place your hands on a bench or chair behind you and your legs out in
front of you.

» Lower yourself slowly as far as you can, then press back up.

Progress with:

» Extended or raised feet – start with your knees bent and feet flat, but
progress to where your legs are stretched out fully and pivot on your
heels. You can even place your feet up on another chair to increase the
difficulty.

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EXERCISE GUIDE

Front Lunges

» Start stood with your feet together and hands by your side.

» Step forward with one leg, bending it in to a lunge, keeping your back
straight and upright.

» Go as low as you can, aiming to have your back knee just touch the floor.

» Firmly push up with your front leg to return to the start, then repeat with
your other leg.

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EXERCISE GUIDE

Jackknives

Beginner
» Start laying with your back flat on the floor, your arms down by your side
and your legs bent at 90 degrees at your knees so your feet are in the air.
Keeping your legs and feet still, crunch from your abs so that your
shoulders and upper body raise up and your hands move towards your
feet.
» Roll back gently, keeping your abs tight, before repeating.

Advanced
» Start laying flat on the floor with your arms extended over your head
Keeping your arms and legs as straight as possible, lift them both up in an
arc shape, bending at the hip and crunching from your abs so that your
back bends upwards and your hands and feet come together above you.
Roll back gently and lower your legs to just above the ground before
repeating.

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EXERCISE GUIDE

Supermans

Beginner
» Start laying flat face down on the floor with your arms straight forward in
front of your face and your legs out straight behind you.
» Lift up from your shoulders, taking care of your back and bringing your
chest off the ground.
» As you lift, bend your arms and bring your hands in line with your shoulders.
» Slowly return your arms to be stretched out in front of you and lower your
chest back to the floor. Repeat as necessary.

Advanced
» Start laying flat face down on the floor with your arms straight forward in
front of your face and your legs out straight behind you.
» At the same time, raise both of your legs and both of your arms up off the
ground. Keep your legs and arms as extended as possible and as wide as
possible.
» Gently lower your arms and legs back down to the ground. Repeat as
necessary.

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FOR MAXIMUM RESULTS, BE SURE TO GIVE
YOUR BODY TIME TO RECOVER.

Most of us are familiar with the idea of warming up before we exercise as it

helps to avoid injuries. But did you know that cooling down after exercise is
just as important. In addition, there are some extra steps you can take to help
your body recover from exercise.

Why is recovery important? Well, the very nature of exercise is designed to

tear apart the muscle fibres in order for it to repair itself so that it’s stronger
than before. This puts your muscles under a lot of strain, so looking after their
recovery can make a big difference in their ability to repair.

Many of the things your body needs to recover are already covered in the
previous sections of this eBook, such as eating food with the right nutrients.

In addition, there are some things that we recommend you add to your
routine too:

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Free Preview - RECOVERY

We finish the eBook with a look at some things you can do to help your
body recover, including an illustrated guide to some highly effective
stretching positions.

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CONGRATULATIONS!

THIS IS JUST THE PREVIEW!

DON’T STOP NOW!

Thank you again for downloading this FREE PREVIEW of Fit Media’s
Home Workout Plan.

We hope you got a good sense of what’s included in the full eBook.

If you’re familiar with the exercises, you should definitely give Circuit 1 a try.
The reps, timing and exercises are all provided above.

When you’re ready to get started order the full eBook from
www.fitmediaplus.com

Fit Media Team

www.fitmediaplus.com

Copyright © 2020 Fit Media Productions Ltd

All rights reserved. No part of this publication my be reproduced or transmitted in any form or by any means without prior permission in writing from the publisher.