Tone at Home

3
CONTENTS

4 Toning? How? Benefits of HIIT?
5 optimal macros?
6 Glute Activation and staying motivated
7 First look: week 1-8
8
CONTS
16
24
32
40
48
56
64
INTRODUCTION
Hey you!
Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey
I started my fitness journey three years ago, it’s been a

bumpy ride but also a huge experience. I have learned
so much in the process and achieved so many goals of
mine- yep it feels amazing!
Now I want to try and help people achieve their
goals too, This guide is based on years of
experience, trialling many different exercises,
combinations of exercises, supersets, pyramid
sets… everything!
I’m so happy to finally share this with you!
In this guide you will find:

- Scientific background on toning and how you can make progress without weights
- Scientific background on HIIT training.
- Nutritional GUIDELINES (not an eating plan, but a guide to help you)
- Information about warming up
- An 8 week fitness plan containing:
- 30 minute workouts 5 days a week
- Leg and glute workouts
- Abs and upper body workouts
- Full body HIIT circuits

- Upper body HIIT circuits
- Access to this guide on the AFLETE app, with a workout tracker and videos for each
exercise!
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.
These are my tips for staying motivated:
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.
4 Get a friend to do it with you.
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 1 - Legs & Glutes

WEEK 2
Day 1 - Legs & Glutes
WEEK 3
Day 1 - Rest
Day 2 - Rest Day 2 - Rest Day 2 - Legs & Glutes
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 5 - Rest Day 5 - Rest Day 5 - Rest
Day 6 - Legs & Glutes Day 6 - Legs & Glutes Day 6 - Legs & Glutes
Day 7 - Upper & HIIT Day 7 - Upper & HIIT Day 7 - Upper & HIIT
WEEK 4 WEEK 5 WEEK 6

Day 1 - Legs & Glutes Day 1 - Legs & Glutes Day 1 - Legs & Glutes
Day 2 - Upper & HIIT Day 2 - Full Body HIIT Day 2 - Abs & Upper
Day 3 - Rest Day 3 - Rest Day 3 - Rest
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
Day 2 - Legs & Glutes Day 2 - Abs & Upper
Day 3 - Full Body HIIT Day 3 - Full Body HIIT
Day 4 - Abs & Upper Day 4 - Rest
Day 5 - Legs & Glutes Day 5 - Legs & Glutes
Day 6 - Rest Day 6 - Upper & HIIT
Day 7 - Upper & HIIT Day 7 - Legs & Glutes

WEEK 1
WEEK 1 DAY 1

EXERCISE REPS SETS
Squats w/ Kickback X4
20 reps
 
Step ups w/ Kickback 20 reps X4
Hip Thrusts 15 reps X5
Glute Bridge w/ 15 reps

X4
• can add a resistance
abduction band
SUPERSET 12 reps of each

Kickback 24 reps total = 1 set
X4
Abduction
• can add a resistance
band
Sumo Squat Hold

20 reps X4
w/ Calf Raise
Squat Sits Until Failure X4

REST
REST 
10
WEEK 1 DAY 3

EXERCISE REPS SETS

Travelling Push Up 15 reps
(or as many as you can) X4

SUPERSET
Leg Drop Crunch 15 reps of each
Toe Reaches 30 reps total = 1 set X4
15 reps
Pull Downs X4
• squeeze your back
Crab Tricep Dips 10 reps X4
Rope Bicep Curls 12 reps X5

Back Bow Jacks 15 reps
X4
15 reps on each arm

Plank Rows 30 reps total X5
• squeeze at the top

WORKOUT
WEEK 1 OVERVIEW DAY 4

Full Body Complete each exercise for 35 seconds having a 25 second

break in between exercises.
HIIT

Repeat this circuit 3X
Jump Squats Mountain Climbers Bird Dogs
REPEAT 35s on
25s off
3X

Burpees
Hop Jumps Tuck Jumps Jumping Jacks
12

REST
REST
13
WEEK 1 DAY 6

EXERCISE REPS SETS

SUPERST
12 reps of each
Hip Thrusts 24 reps total X4
Frogs pumps
Pilates Grasshopper 15 reps

X4

Sliding Lunge
12 reps on each leg
24 reps total
X4
Hip Drives
15 reps
• squeeze at the top

X4
Calf Raises
20 reps
• can do these off a platform

for a better calf stretch
X4

Fire Hydrants
12 reps each leg
24 reps total
X4

Holding Back Squat
15 reps
• hold onto something and

lean back into the squat
X5
Squat Jumps 20 reps X3

WEEK 1 DAY 7

Body
Upper
Complete each exercise for 35 seconds having a 25 second

HIIT Repeat this circuit 3X
Travelling Push Up Burpees Kick Through
REPEAT 35s on
25s off
3X

Tricep Dips
Walk Ups Rope Rear Delt Fly Lateral Pull
15

WEEK 2
WEEK 2 DAY 1

EXERCISE REPS SETS

start counting reps when
Squat Sits it starts burning X5
15 reps
3X pulse then up = 1 rep X4

Sumo Squat w/ pulse
12 reps
12 reps each leg

Donkey Kickback 24 reps total X4
20 reps
Calf Raise X4
SUPERSET
12 reps each exercise
Hip Thrusts X4
24 reps total = 1 set
SL Hip Thrusts

Frog Pump 15 reps X4
15 reps each leg

Standing Abduction 30 reps total X4

REST
REST
18
WEEK 2 DAY 3

EXERCISE REPS SETS

SUPERSET
10 reps of each exercise
Crab Tricep Dips
20 reps total = 1 set X3
Crab toe touches
X4
Arm Circles 45 seconds worth
Crunches 20 reps
X4
15 reps on each arm
• create a resistance by
Bicep Leg Curl pushing downwards with X4
your leg
• squeeze your biceps and
oppose the force
10 reps (or as many as

you can do)
Push Ups • can do knees version if X4
you’re struggling

Bicycles 45 seconds worth X4
Lateral Pull 12 reps X5

WEEK 2 DAY 4
Full
Body Complete each exercise for 35 seconds having a 25 second
HIIT

High Knees Push Up Toe Reaches
REPEAT 35s on
25s off
3X

Mountain Climbers
Bicycles Burpees Side-Side Jumps
20

REST
REST
21
WEEK 2 DAY 6

EXERCISE REPS SETS

Start counting reps when
Squat w/ Kickback it starts burning!
X5
24 reps
12 reps on each leg
Lunge w/ Kickback X4
24 reps total
10 reps on each leg
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
20 reps each leg

40 reps total
Standing Hamstring X4
Curl • focus on squeezing your
hamstrings
Pilates
12 reps X4
Grasshopper
WEEK 2 DAY 7

Body
Upper

Jumping Jacks Table Top Push Up w/ Kickback Plank Rows
REPEAT 35s on
25s off
3X

Reverse Snow Angels
Burpees
Plank Ups Side Reach Crunch Back Extension
23

WEEK
WEEK 3
 
REST
25
WEEK 3 DAY 2

EXERCISE REPS SETS

SUPERSET
Hip Thrusts
Frog Pumps X4
Lying Flutter Kicks 45 seconds worth X4
Step Ups 20 reps on each leg X4

40 reps total
Sumo Squat Into

Side Kick 1 minute worth X4

Holding Glute
Pump
until fail (as many reps
as you can) X4

Calf Raises
20 reps

X4
20 reps on each leg

Donkey Kicks X3
40 reps total
WEEK 3 DAY 3
Full
HIIT

High Knees X4
Lunge Jumps X4 Squat Jumps Push Up
REPEAT 35s on
25s off
3X

Mountain Climber
Back Bow Jacks Hop Jump Starfish Toe Reaches
27
WEEK 3 DAY 4

EXERCISE REPS SETS
Leg In& Outs 1 minute worth X4
Elbow Crunch 12 reps X4
Travelling Push Up 45 seconds worth X4

Walk Ups 15 reps X4

Bicycles 45 seconds worth X4
SUPERSET
Rope Row 45 seconds worth X4
Rope Delt Fly
Bicep Leg Curl 15 reps on each arm X4

REST
29
WEEK 3 DAY 6

EXERCISE REPS SETS

start counting reps as
soon as it starts burning
Squat w/ Kickback
X4
(Band) 20 reps
SUPERSET
Hold Back Squat 15 reps each exercise
Hold Glute Pump 30 reps total = 1 set X4
Hip Thrusts w/ 15 reps X4

Abduction
10 reps on each leg
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
20 reps on each leg

Single Leg Hip Thrusts X4
40 reps total
WEEK 3 DAY 7

Body
Upper

Side-Side Jumps
d Back Extension Tricep Dips
REPEAT 35s on
25s off
3X

Travelling Push Up
Burpees Crab Toe Touches Mountain Climbers
31

WEEK 4
WEEK 4
WEEK 4 DAY 1

EXERCISE REPS SETS

3s decline (go down
slowly for 3s)
Hip Thrust w/ Decline
X4
15 reps

SUPERSET

Frog Glute Lift X3
Glute Lift
Step Up w/ Kickback 12 reps on each leg X4

24 reps total

Hip Drives 20 reps X4

Glute Bridge 15 reps
X4

Holding Back Squat 20 reps
X4
Jump Squats Until Failure X2

WEEK 4 DAY 2

Body
Upper

Push Up Burpees Crab Tricep Dips
REPEAT 35s on
25s off
3X

Mountain Climbers
Side Reach Crunch Kick Through Back Extension
34

REST
REST
35
WEEK 4 DAY 4

EXERCISE REPS SETS

Pulse Sumo Squat 3X pulse then up = 1 rep
3x Up 12 reps X4

Hip Thrust w/
15 reps X4
Abduction
Pilates Grasshopper 1 minute worth X4
SUPERSET
Hold Back Squat 12 reps of each exercise X5

Hold Glute Pump 24 reps total = 1 set

Half Pistol Squat 10 reps on each leg X3

Glute Bridge
(Feet Elevated)
15 reps X4
Sliding Lunge 15 reps on each leg X3

WEEK 4 DAY 5

EXERCISE REPS SETS
Sliding Pull Over 7 reps X4

SUPERSET
Table Top PU 10 reps of each exercise

Push Up
Plank w/ Row Into

1 minutes worth X4
Walk Up

Crunches
45 seconds worth X4
SUPERSET
Crab Tricep Dips
?????? 24 reps total = 1 set
Crab Toe Touches X4

Side Reach Crunch 1 minute worth on each
side
X3

WEEK 4 DAY 6
Full
HIIT
 
Burpees Toe Reaches Lunge Jumps
Mountain Climbers
REPEAT 35s on
25s off
3X
Push Ups
Starfish Opp Reaches Side-Side Jumps Crab Toe Touches
38

REST
39

WEEK 5 5
WEEK
WEEK 5 DAY 1

EXERCISE REPS SETS

1 minutes worth
Squat w/ Kickback
• add a band if you have X4
(Band) one
Squat w/ Side
Abduction 1 minutes worth X4
(Band)
SUPERSET

Hip Thrusts X5
Frog Pumps
Wall Sit Calf Raise 20 reps X4
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
Split Squat 12 reps on each leg X3

24 reps total
WEEK 5 DAY 2
Full
HIIT

Crab Toe Touches
Mountain Climbers

Kick Through Squat w/ Kickback
REPEAT 35s on
25s off
3X

Push Ups
Stretch Crunch Burpees Crab Toe Touches
42

REST
43
WEEK 5 DAY 4

EXERCISE REPS SETS
Table Top Push Up 10 reps

X4

Plank Row Into Walk
Up
1 minutes worth
X5
Sliding Pull Over 7 reps X4

Opposite Crunches 20 reps X3

Full Stretch Back
Crunch
20 reps X3
SUPERSET 12 reps of each exercise

Rope Row X4
Rope Bicep Curl
WEEK 5 DAY 5

EXERCISE REPS SETS

SUPERSET
Hip Thrusts 15 reps of each exercise
SL Hip Thrusts
SUPERSET

Back Squat X5
Glute Pump
Step Up w/ Kickback 12 reps on each leg

24 reps total
X4
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
Sumo Squat Hold w/ 20 reps X4

Calf Raise

REST
46
WEEK 5 DAY 7

Body
Upper

Burpee - Model Jump Rope Row Kick Through
REPEAT 35s on
25s off
3X

Push Ups
Rope Bicep Curl Lateral Pull Crab Tricep Dips
47

WEEK 6
WEEK 6
WEEK 6 DAY 1

EXERCISE REPS SETS

SUPERSET
Hip Thrusts
Hip Thrust Jumps 15 reps on each exercise X4
Glute Pump 20 reps X5
SUPERSET
Frog lift 15 reps on each exercise

X4
Glute Lift 30 reps total = 1 set
Lunge Into Abduction 1 minute worth X3

Squat w/ Kickback 1 minute worth
X4

Elevated Leg Glute
Bridge
20 reps X4
Squat Sits 15 reps

X4
WEEK 6 DAY 2

EXERCISE REPS SETS
X4
Back Extension 12 reps
Side Reach Crunch 45 seconds worth on X4

each side = 1 set
Plank Walk Up Into 10 reps X4

Table Top Push Up
SUPERSET
Rope Row 12 reps of each exercise X4
Rope Bicep Curl 24 reps total = 1 set
  Bicycles 45 seconds worth X3
Starfish Toe Touches 45 seconds worth X3

 
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
Alternating Lunge 1 minute worth X4
25 reps
Calf Raise - can do off platform X4

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
Squats w/Kickback
Squat Jumps
WEEK 6 DAY 5

Body
Upper

Travelling Push Ups Burpees Plank Rows
REPEAT 35s on
25s off
3X

Bicycles
Table Top PU w/ Kickback Crab Toe Touches Mountain Climbers
53
WEEK 6 DAY 6

EXERCISE REPS SETS

Squat w/Side Kick
Abduction 20 reps X4
Hip Drive 1 minute worth X4
SUPERSET
12 reps on each exercise

Hip Thrusts X5
Frogs pumps

Wall Sit Calf Raise 20 reps
X4

Split Squat 12 reps on each leg
24 reps total X4

Frog Lift 12 reps X4
12 reps on each leg

Step Ups 24 reps total
X5
WEEK 6 DAY 7
Full
HIIT

Crab Toe Touches
Burpees Kick Through Starfish Opp Reaches
REPEAT 35s on
25s off
3X

Hop Jumps
Mountain Climbers
Lunge Jumps Back Bow Jacks Push Ups
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
Glute Pump 1 minute worth

X4
Hip Drives 25 reps X4
Hip Thrusts w/ 3s
15 reps X5
Decline
Squats w/ Kickback 1 minute worth X5
Sumo squat Into

Side Kick 45 seconds worth X4
SUPERSET
Frog Glute Lift 24 reps total = 1 set
Glute Lift
WEEK 7 DAY 3
Full
HIIT

Crab Toe Touches Squat Jumps
Kick Through Kickback Reverse Snow Angels
REPEAT 35s on
25s off
3X

Burpees
High Knees X4
Opposite Crunches Stretch Crunch Lunge Jumps
59
WEEK 7 DAY 4

EXERCISE REPS SETS

SUPERSET
Rope Row X4
Rope Bicep Curl
Side Reach Crunch 45 seconds with on

each side X4

Arm Circles 1 minutes worth X4
Reverse Snow
Angels X4
15 reps
  Opposite
Crunches
45 seconds worth X3
Full Stretch Back

15 reps X3
Crunch

WEEK 7 DAY 5
 
EXERCISE REPS SETS
SUPERSET 15 reps of each exercise
Glute Bridge 30 reps total = 1 set X4
Frog Pump
Lean Back Squat 15 reps X4
Alternating Lunges 1 minute worth X4
Sumo Squat Into

12 reps (light weight)
Side Kick Abduction
X4
Frog Glute Lift Until failure

X3
Calf Raises 25 reps X4
20 reps
Squats w/ Kickback X4
 
REST
62
WEEK 7 DAY 7
  Body
Upper
Burpees Plank Rows
Back Extension Walk Up Crab tricep Dips
REPEAT 35s on
25s off
3X
Crab Toe Touches
Reverse Snow Angels Push Ups Mountain Climbers
63

 
WEEK 8
WEEK 8
WEEK 8 DAY 1
 
EXERCISE REPS SETS
SUPERSET
Frog Glute Lift 12 reps of each exercise
X5
Glute Lift
Step Ups w/ Kickback 12 reps on each leg X4

24 reps total
Single Leg Elevated 15 reps on each leg

Glute Bridge 30 reps total X4
12 reps on each leg

Split Squat X4
24 reps total
SUPERSET 15 reps on each leg

Hip Thrusts X5
Hip Drives
Seated Abduction 20 reps X4
Pulse Sumo
3X then up X4
Squats 12 reps
WEEK 8 DAY 2
 
EXERCISE REPS SETS
Plank Row Into Walk 12 reps X4

Up
SUPERSET
Crunches
Starfish Crunch
Tricep Dips 12 reps X4
Sliding Pull Over 7 reps

X3
SUPERSET
Rope Row X5
Rope Curl
Arm Circles until failure X3

WEEK 8 DAY 3
Full  Body Complete each exercise for 35 seconds having a 25 second

Burpees
Plank Squat Jump Bicycles
Mountain Climbers
REPEAT 35s on
25s off
3X
Push Ups
Reverse Snow Angels Kick Through Bird Dogs
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
Sumo Squat into

16 reps X3
abduction
SL Hip Thrust 12 reps on each leg

X3
24 reps total
SUPERSET
Hold Back Squat
Hold Glute Pump 30 reps total = 1 set X4
Hip Drives 1 minutes worth

X4
12 reps on each leg

Half pistol Squat 24 reps total X3
SUPERSET
???????
Frog Glute Lift
Glute Lift
WEEK 8 DAY 6
Full  Body Complete each exercise for 35 seconds having a 25 second

Burpees Crab Toe Touches
Back Extension Leg In&Outs Kick Through
REPEAT 35s on
25s off
3X Walk Ups
Rows
Jump Squats Starfish Toe Reaches Push Ups
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
Hip Thrusts w/ 15 reps

X4
Abduction
SUPERSET
Abduction 12 reps of each exercise
Sit Squats 24 reps total = 1 set X4
Sumo Squat Hold

15 reps X3
w/Calf Raise
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
Hop Kickback 15 reps on each leg

X3
done
YOU DID IT!
I’m so proud of you for

making it to the end!
Remember to share
your transformation
to the Facebook
group!

Tone at Home

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3

4 Toning? How? Benefits of HIIT?

6 Glute Activation and staying motivated

7 First look: week 1-8

I started my fitness journey three years ago, it’s been a

In this guide you will find:

- Full body HIIT circuits

These are my tips for staying motivated:

4 Get a friend to do it with you.

Day 1 - Legs & Glutes

Day 2 - Rest Day 2 - Rest Day 2 - Legs & Glutes

Day 5 - Rest Day 5 - Rest Day 5 - Rest

WEEK 4 WEEK 5 WEEK 6

Day 3 - Rest Day 3 - Rest Day 3 - Rest

Day 2 - Legs & Glutes Day 2 - Abs & Upper

Day 3 - Full Body HIIT Day 3 - Full Body HIIT

Day 4 - Abs & Upper Day 4 - Rest

Day 5 - Legs & Glutes Day 5 - Legs & Glutes

Day 6 - Rest Day 6 - Upper & HIIT

Day 7 - Upper & HIIT Day 7 - Legs & Glutes

EXERCISE REPS SETS

Hip Thrusts 15 reps X5

Glute Bridge w/ 15 reps

SUPERSET 12 reps of each

Sumo Squat Hold

Squat Sits Until Failure X4

EXERCISE REPS SETS

Toe Reaches 30 reps total = 1 set X4

Crab Tricep Dips 10 reps X4

Rope Bicep Curls 12 reps X5

15 reps on each arm

• squeeze at the top

Full Body Complete each exercise for 35 seconds having a 25 second

Repeat this circuit 3X

Jump Squats Mountain Climbers Bird Dogs

Hop Jumps Tuck Jumps Jumping Jacks

EXERCISE REPS SETS

Pilates Grasshopper 15 reps

• squeeze at the top

• can do these off a platform

• hold onto something and

Squat Jumps 20 reps X3

Travelling Push Up Burpees Kick Through

Walk Ups Rope Rear Delt Fly Lateral Pull

EXERCISE REPS SETS

3X pulse then up = 1 rep X4

12 reps each leg

15 reps each leg

EXERCISE REPS SETS

Crab toe touches

Arm Circles 45 seconds worth

15 reps on each arm

10 reps (or as many as

Lateral Pull 12 reps X5

Repeat this circuit 3X

High Knees Push Up Toe Reaches

Bicycles Burpees Side-Side Jumps

EXERCISE REPS SETS

12 reps on each leg

10 reps on each leg

20 reps each leg

Jumping Jacks Table Top Push Up w/ Kickback Plank Rows

Plank Ups Side Reach Crunch Back Extension

  Bicycles 45 seconds worth X3