Grace Fit Guide Weeks 17-24.pdf

Contents Introduction Welcome Welcome Page ..................................................................................................................................................................

2

My Recommendation & Disclaimers ..........................................................................................................

4

My Workout Workout Split & How to Use This Guide ..........................................................................................

6

Using the Guide for your Goals...........................................................................................................................

7

Weeks 17-20 Legs Workout Workout ......................................................................................................................................................................

10

Arms and Chest Workout Workout .......................................................................................................................................

11

Booty Workout Workout ..................................................................................................................................................................

12

Back and Shoulders Workout Workout ............................................................................................................................

13

Weeks 21-24 Legs Workout Workout ......................................................................................................................................................................

14

Arms and Chest Workout Workout .......................................................................................................................................

15

Booty Workout Workout ..................................................................................................................................................................

16

Back and Shoulders Workout Workout ............................................................................................................................

17

Abs & Cardio Abs and Cardio Workouts Workouts ......................................................................................................................................

18

Finishers Upper Body Workout Workout Finishers .........................................................................................................................

21

Lower Body Workout Workout Finishers ..........................................................................................................................

21

Extras Weights Weights Log Sheets ......................................................................................................................................................

22

Glossary ....................................................................................................................................................................................

27

1

Welcome to to your brand brand new GFG, weeks 17-24! 17-24! Well done for deciding to continue your journey to a stronger, fitter and more confident you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. Oh, and make sure you check the glossary at the back for anything anything you don’t understand, and the GFG exercise dictionary to check any exercises you’re unsure about! Thank you for being a part of the GFG family – a community of kind, determined and likeminded people who want to lift each other up and support each other on this journey. Let's get started!

Tag @gracefitgui @gracefitguide de @gracefituk #GFG #GraceFitG #GraceFitGuide uide #GFGBB on social media for a chance to be featured on my pages!

2

My Social Media Pages: I post a variety of different things on each of my social medias. Make sure you’re following along for everything from workouts to selfies, vlogs to photos of dogs and much more!

Instagram: @gracefituk Twitter: @gracefituk YouTube: Search ‘Grace Fit UK’ or type http://www.youtube.com/GraceFitUKTube into the search bar Depop: @gracefituk – for all clothes from brand new activewear to fancy dresses, with 20% of profits going to charity!

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Recommendations Before You Dive In - TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! - Base your cardio sessions on what you WANT to do. Your body and mind will thank you for it. - I want to see your progress! Tag @gracefitguide @gracefituk #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages! - Use the hashtags #GFG #GraceFitGuide #GFGBB on social media to stay in contact with other girls doing the guides. Comment on each other’s photos and encourage each other’s progress! - Join the #GFG Facebook group! We have an incredible community of girls over there just waiting to get you motivated. Just search se arch “GRACE FIT GUIDE” into facebook or follow the link in your confirmation email. nee d an extra rest day, TAKE IT. If you want to work out o ut another day - If you feel like you need instead of resting, go ahead!

- ‘A’ and ‘B’ denote supersets or compound sets (see glossary) - Stretch before and after every session. I also recommend a 10-minute incline walk prior to each session to warm up. - I thoroughly recommend using using resistance bands to activate activate your glutes before a workout, and to get a good workout in without a gym – your booty will thank you for it! I bring my resistance bands with me absolutely everywhere, just in case I want to get my booty burn on. I have products Grace Fit UK booty bands which are amazing quality AND vegan so you can grow yo booty without hurting cute animals. Although I try to produce them as quick as possible, they are very limited and go out of stock within minutes when released. Keep an eye on my social medias to know when the next restock is!

4

- Increas Increase e your weigh weights ts EVERY session session that you can - how do you expect your body to change if you’re doing the same sa me thing? You should be struggling significantly on the last few reps. - This his is is a GUIDE, not a set of strict instructions. Find out what works for you and stick to it. - Try not to to take take more than than 45 seconds rest between each set, and 1 minute between each exercise. - If the gym is busy, busy, substitute exercises exercises for machines that that are available. Don’t let this ruin your workout, I bet you you still smashed it! - Feel free to shuffle the sessions around dependent on your your goals. However, However, remember that that even if you don’t want to grow your upper body - for example - 1 or 2 sessions a week will do a lot of good for your metabolism among other things! - Pay attention to your form and don’t be afraid afraid to ask for help from a trainer trainer at your gym! - Remember that looks, the gym and fitness aren’t everything. You are so much more than what you look like, what you weigh and/or how big your muscles are. If you take one thing away from this guide, I really hope this is it.

Disclaimers 1. I am not a qualified personal trainer. This This guide is a collection collection of workouts workouts that I have written and have used to achieve the progress which I have achieved. By using this guide, you acknowledge that I am not a qualified personal trainer, trainer, and that all workouts are performed at your own risk. 2. I am not liable for any any injury or harm that may may come from using this guide. 3. Resale or sharing sharing of this guide guide is illegal, and unfair. unfair. Please Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator. 4. This guide has been checked and approved by a Certified Certified Personal Trainer. Trainer.

5

My Workout Split My regular workout split is as follows:

1. Legs 2. Arms and Chest 3. Booty 4. Back and Shoulders 5. Abs and Cardio I usually take two rest days if and when I please, and strongly advise that you do the same. Rest is just as important for progress as training!

How to Use This Guide - This This ‘guide’ should be used as a small collection of workouts and advice a dvice from me, Grace. - You may may use this guide in any way you you please!

•

Some ideas:

• •

Use the guide for two months, following my 7-day workout and rest split. Use the ‘3’ workouts for the first month and ‘4’ workouts for the second month. You can then even repeat for as many months as desired! Performing the same workouts for a month may seem weird at first, but it helps your body to become be come familiar with the exercises and subsequently you should be able to increase your weights weights a significant significant amount throughout the month! Use the guide indefinitely, following my 7-day workout and rest split alternating workout weeks ‘1’ and ‘2’ Use the guide as a collection of workouts to which you refer from time to time when you want to mix something up from your regular routine.

6

Use The Guide For Your Goals WEIGHT LOSS/FAT LOSS:

• • • • • • •

Add 10-20 minutes of LISS (see cardio page) onto the end of each session Make sure you're in a caloric deficit (don't decrease this all at once. Decrease from 50-100 calories a week. You may want fast progress but if you want the progress to stay you need to be patient!)

PLEASE do not pay too much attention to weight. As you are weight training, you will very likely be developing muscle which which is denser than fat. You You will therefore often not lose "weight" but instead change your body composition to look how you want. Don't go overboard! Over exercising can lead to cortisol (stress hormone) overproduction which can actually reverse your progress and make you gain weight. Again, trust the process and be patient.

MUSCLE GROWTH/B GROWTH/BULKING: ULKING:

• •

One cardio session per week Make sure you're in a caloric surplus Don't increase all at once - your body can't gain muscle THAT fast. You want to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1 pound per week as this is the rate at which it'll mostly be muscle, so when/if you cut you won't have to lose too much unnecessary fat - when I bulked I used the scale to monitor my increase just as a number, not using it to get disheartened! Bulking/committing to growing muscle is HARD! Keep going, even on the bad days. It's where da booty comes from! Do not commit to a bulk if you are planning to bulk for less than 3 months. You will not get the muscle gain in that time for it to be worth the extra fat you will have gained (unless fat gain is also a main goal of yours). You will have bad days and the process will be hard, but honestly in terms of progress, bulking was the best decision I ever made!

7

NEW TO LIFTING:

• • • • • • • •

PARTY ON THE GYM FLOOR YOU CAN GAIN MUSCLE AND LOSE FAT AT THE SAME TIME – these are called “newbie gains”, read up on them (a quick google search is enough!) Make the most of these months! This being said, I wouldn’t advise going much below maintenance calories if you want to make some significant gains.

BOOTY GAINS: Make sure you are in a caloric surplus if you have been lifting for a while and at or above maintenance if you’ve just started lifting. If you do a desk job or generally live a sedentary lifestyle aside from the gym, activate your glutes using a resistance band and activation exercises every day so you start using them more for general activities – how about doing these while you check social media first thing in the morning? Don't expect for it to happen overnight. Be consistent and you'll get there.

SUPPLEMENTS: Supplements are supplements - they are not a necessity. However, However, they can definitely enhance progress. My top recommendations would be: 1. Glutamine 2. Creatine 3. BCAAs 4. Protein, if you struggle to get it all from normal food.

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Questions? - Comment on my social media pages – twitter is probably your best bet! - Search on the Grace Fit Guide Facebook Page! There There are thousands thousa nds of girls in this community – chances are someone has asked your question before and there’ll be a number of answers. If not, Post on the Grace Fit Guide Facebook page!

Useful websites (do your reading! Educating yourself is key) - www.iifym.com - bodybuilding.c b odybuilding.com om - muscleandfitness.com - bretcontreras.com bretcontreras.com

9

Weeks 17-20

5

LEGS NUMBER 1a

1b

1c

EXERCISE RB Crab Walks Bodyweight

Bodyweight Stationary Lunges

RB Glutes Bridges

SETS X REPS

NOTES

3x15

RB above knees

3x10 per leg

Make sure your knees don’t go over your toes!

3x12

RB above knees

Increase weight as you decrease reps.

2

Barbell Squats

15, 12, 10, 8 reps

Make sure your form is right! If you’re unsure, ask a PT to help you.

3

Leg Press

3x10

4a

Single Leg Deadlifts

3x8 per leg

4b

Goblet Squats

5a

5b

Feet wide and high

Hold onto something when you’re trying these for the first time!

3x10 (drop set every

Go heavy and push through your

set another 8 reps)

heels!

DB Reverse Lunges

3x8 per leg

Keep up the pace - don’t slow down!

Step Ups

3x8 per leg

Push through your heels!

Don't forget to do your finishers!

10

Weeks 17-20

5

ARMS & CHEST NUMBER 1

EXERCISE

SETS X REPS

Two Arm Tricep

3x8 (drop set each

Extension

set another 15 reps)

15 reps, 12 reps, 10

2

Bench Press

3a

Face Pulls with Rope

3x12

3b

Cable Flyes

3x12

reps, 8 reps

NOTES Go slowly on the way down!

Increase weight as decreasing reps.

Take it slow!

Removing the clip on the cable will make it more comfortable.

Tricep Pushdowns on

3c

Cable Machine with

3x10 drop set each

Straight Bar


Engage your core!

Attachment

4

Overhead Press

5

Skullcrushers

4x10

Use your strength, not momentum.

3x10 (drop set each

Go slowly on the way down! Try Try with


the EZ bar.


11

Weeks 17-20

5

BOOTY NUMBER 1a

1b

1c

2

EXERCISE Bosu Ball Glute Bridges RB Bodyweight Squats Bodyweight Stationary Lunges

SETS X REPS 3x15 per leg

NOTES Push through your heels and squeeze your glutes at the top!

3x15

3x10 per leg

RB above knees


Make sure your form is right! If you’re

Sumo Deadlifts

4x8

Weighted Glute


Bridges

reps, 8 reps

4a

Leg Press (Wide Leg)

3x10


4b

Leg Press (Narrow Leg)

AMRAP

As many reps as possible!

3

Cable Glute Pull-

5a

Throughs using rope attachment

5b

Cable Kickbacks

unsure, ask a PT to help you.

Increase weight as you decrease reps. Squeeze and tuck your tailbone under at the top!

3x12 (drop set last set another 15 reps)

3x15 per leg


12

Squeeze your glutes!

Push through the heel!

Weeks 17-20

5

BACK & SHOULDERS NUMBER

EXERCISE

SETS X REPS

NOTES

1

Military Press

4x10


2

Lat Pulldowns



reps, 8 reps

Slowly on the way up!

3a

DB Lateral Raises

3x12 (drop set each

Make sure your torso remains still


while you move your arms

3b

DB Front Raises

3x10

3c

Bent Over DB Flyes

3x12

Squeeze at the top!

4a

Rows

4x10

Pull in to your belly button

4b

Barbell Upright Row

Make sure your torso remains still while you move your arms.

3x12 (drop set each set another 15 reps)


13

Slow and controlled.

Weeks 20-24

6

LEGS NUMBER

EXERCISE

SETS X REPS

NOTES

1a

Kettlebell Swings

3x15

Squeeze glutes!

3x15

RB above knees

1b

1c

2

3

RB Bodyweight Squats

Bodyweight Stationary Lunges

Romanian Deadlifts

Front Squats

3x10 per leg

4x8

15 reps, 12 reps, 10 reps, 8 reps

4a

Seated Leg Curl

3x10

4b

DB Stiff-Leg Deadlifts

3x12


Make sure your form is right! If you’re unsure, ask a PT to help you.

Increase weight as you decrease reps. Ask a PT to help you if you haven't tried these before!

Push down, then come up slowly to the count of four (eccentric phase)

Squeeze your hamstrings and glutes!

3x12 per leg (drop

5a

Single-Leg Leg Press

set every set another


15 reps per leg) 3x8 (dropset 10

5b

DB Reverse Lunges

more bodyweight

Keep up the pace - don't slow down!

reps after each set)


14

Weeks 20-24

6

ARMS & CHEST NUMBER 1

EXERCISE Close Grip Bench Press

2a

DB Bicep Curls

2b

DB Hammer Curls

3

Tricep Dips against bench

SETS X REPS 3x10

NOTES Keep elbows tucked in to feel the tricep burn!


Both arms together

set another 8 reps)

3x10

3x15

Both arms together

Try with your legs straight, but if that’s too hard then bend your legs.

4a

DB Chest Press

3x8

Feet on the bench

4b

DB Flyes

3x12

Engage your chest!

5a

Face Pulls with Rope

5b

Cable Tricep Extensions with Rope


Take it slow!


3x12

Hold and squeeze at the bottom!


15

Weeks 20-24

6

BOOTY NUMBER

EXERCISE

SETS X REPS

NOTES

1a

RB Clams

3x15

RB above knees

1b

RB Glute Bridges

3x12

RB above knees

1c

RB Fire hydrants

3x15

RB above knees

2

Hip Thrusts



reps, 8 reps

Make sure to use a barbell pad!

3

Goblet Squats

3x10 (dropset each

Go heavy, and push through your

set another 8 reps)

heels!

4a

Bulgarian Split Squats

3x12 per leg

Go as heavy as possible!

4b

5a

Elevated Single-Leg Glute Bridges

Cable Squats

Cable Glute Pull-

5b

Throughs using rope attachment

3x12 per leg

3x15

Push through your heels and squeeze your glutes at the top!

Go heavy and push through your

3x12 (drop set last set another 15 reps)


16

heels.

Squeeze your glutes!

Weeks 20-24

6

BACK & SHOULDERS NUMBER 1

EXERCISE Barbell Bent Over Rows

2

Arnold Press

3a

Barbell Upright Row

3b

SETS X REPS

NOTES

4x10

Pull in to your belly button

3x8

Try at a 3-1 tempo - 3 counts on the way up, 1 on the way down.



reps, 8 reps


Military Press

4x10


4a

Rear Delt Flyes

3x10


4b

Bent Over DB Flyes

3x12

Squeeze at the top!

5

Seated Cable Rows

3x12 (drop set each set another 12 reps)

Use a seated row machine or sit on the floor and use a normal cable


17

machine.

Abs & Cardio For abs and cardio days, days, choose ab circuit 1, 2 or 3, followed by your cardio of choice.

A. Leg Raises x10

D. Flutter Kicks x20

HOME BASED

B. Reverse Crunches x20

C. Slow Ab Bikes x20

A. Mountain Climbers

x40

D. Burpees x10

CARDIO BASED

C. Ab bikes x30

18

B. Commandos x20

A. Weighted Mountain Climbers x30

CABLE BASED B. Weighted

C. Wood

Crunches

Choppers

x20

A. Straight Leg Hanging Leg Raises x10

BAR/HANGING LEG BASED B. Bent Leg Side

C. Hanging Leg

Hanging Leg

Raise Hold

Raises x20

19

Cardio When do I do cardio? Bulking - Once a week

Cutting - Add 10 minutes LISS onto every workout - One Cardio and Abs day per week

Not bulking or cutting? I advise that everyone has one cardio day a week, regardless of their goals. This is for general fitness and health benefits, and also acts as a great stress relief! Other than that, please feel free to do cardio if and when you please. These cardio options are just suggestions based on what I have have found works best. If you you prefer other forms of cardio or sports, go ahead! OPTION

LISS

HIIT

DURATION

20 mins

15 mins

MACHINE

SPEED

Treadmill

5-7kph dependent on cardiovascular fitness – speed walk

Treadmill

As fast as possible!

INCLINE

NOTES

8%

This will be hard at first – these numbers are what you’re aiming for. Don’t worry if you can’t do this straight away

N/A

On for 20 seconds, off for 40 seconds for 15 minutes.

HIIT - Difficult

10 mins

Treadmill

As fast as possible.

N/A

Turn the treadmill off, hold onto the treadmill handle bars and push into a run.

STAIRMASTER

30 mins

Stairmaster

Level 6-10

N/A

N/A

20

Finishers Perform after every corresponding workout workout e.g. Choose one upper body finisher after back and shoulders and one lower body finisher after booty

UPPER BODY

10 Jump Squats 10 Jump Lunges

!"

10 Burpees 10 Pulse Squats Repeat x5

15 seconds rest between sets

10 Burpees into Jump Squat

#"

20 Step Ups 10 Box Jumps Repeat x5


LOWER BODY 20 Lunge Pulses

$"

20 Jumping Lunges Repeat x8


20 X-Jumps

%"

20 Squat Pulses Repeat x8


&"

Bodyweight Split Squats 2x50 per leg

'"

Step Ups 2x50 per leg 21

Weights Log Sheet LEGS

WEEK 17

WEEK 18

1a

1b

1c

2

3

4a

4b

5a

5b

22

WEEK 19

WEEK 20

ARMS & CHEST

WEEK 17

WEEK 18

WEEK 19

WEEK 20

WEEK 17

WEEK 18

WEEK 19

WEEK 20

1 2 3a 3b 3c 4 5

BOOTY 1a 1b 1c 2 3 4a 4b 5a 5b

23

BACK & SHOULDERS

WEEK 17

WEEK 18

WEEK 19

WEEK 20

WEEK 21

WEEK 22

WEEK 23

WEEK 24

1 2 3a 3b 3c 4a 4b

LEGS 1a 1b 1c 2 3 4a 4b 5a 5b

24

ARMS & CHEST

WEEK 21

WEEK 22

WEEK 23

WEEK 24

WEEK 21

WEEK 22

WEEK 23

WEEK 24

1 2a 2b 3 4a 4b 5a 5b

BOOTY 1a 1b 1c 2 3 4a 4b 5a 5b

25

BACK & SHOULDERS

WEEK 21

WEEK 22

1

2

3a

3b

4a

4b

5

26

WEEK 23

WEEK 24

Glossary RB

Resistance Band

DB

Dumbbell

BB

Barbell

KB

Kettlebell

Superset

Letters (aka. a, b and c) denote supersets or compound sets. Perform two exercises in a row without wit hout stopping. Aka. Perform exercise A, followed followed by exercise B, without resting in between, be tween, then rest and repeat alternating between the two for the given number of sets.

Drop Set

Perform the given exercise, then immediately reduce re duce (drop) the weight and repeat for the given number of sets. These can be either every set (go back to the original weight each set), or on the last set of an exercise.

Pyramid Set

Perform the exercise for the given amount of sets, each set increasing the weight and decreasing the t he number of reps, or vice versa.

Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym!

Acknowledgements I just want to say thank you to each and every one of you who has bought this guide. Thank you for your support support and thank you for believing believing in me. I wake up every every day to the most incredible family with some even more incredible goals, and it is my privilege to help you reach them.

27

Grace Fit Guide Weeks 17-24.pdf

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