Creating a healthy lifestyle is a journey. Changing your body mentally and physically takes time. Enjoy the process and you will love the outcome the process produces. Just like any new hobby you pick up, you must learn and ease into the process. Be patient with yourself, yet hold yourself accountable to the goals you set for yourself. Believe in yourself and hold value to your goals and let that be your motivation when you are lacking to get things done.
When you are lacking motivation to get up and workout, turn off your brain, get up and just go. Don’t allow yourself to think, fill your water for your pre-workout or start putting on your shoes to go. Discipline is what carries you when motivation is lacking. You will be so thankful you did and that’s how you create your lifestyle. Those days you don’t want to work out, are the days that make you stronger mentally and physically. Even if you feel like it wasn’t the best workout, you will grow from it. A “bad” workout is better than no workout.
Share your progress with me!
I would love to be a part of your journey! Please send me progress pictures or how you are doing as you go! Mental progress is just as important as physical, if not more important. No victory is too small to share, I love hearing about your journey. You can TAG me in your photos on @hannahbower2 if you wish to be featured or you can send me #sweatisgold messages/pics to Instagram or my email so I can be your cheerleader!
Ex: #SweatIsgold #SweatatHome week1 day3
The first two weeks are full-body HIIT circuits for time and then the next 3 weeks have full-body circuits incorporated into your weekly split.
How are the exercises laid out?
Complete a given exercise for 60 sec. ( switch half way through for unilateral exercises) Modifiable to fit your current conditioning level. If 60 secs is too long, start with 30 secs and work your way up. Rest varies from 15 secs to 30 secs and will lower as you further into the guide. You can increase your rest time, but no more than 1 minute. Repeat circuit A for the designated rounds and then rest 1 min before you move on to complete circuit B for the designated rounds. Try to not stop during the allotted exercise time! This will do so much more for you than just physical gains, it will increase your confidence more than you can imagine.
If it’s not a circuit, it’s a super set:
A1. This means you superset or perform all exercises in the A group first and then move on to superset what is in the B group. A superset is simply doing 2 back to back exercises with minimal rest which makes up 1 set. If there is more than 2 exercises, you still complete all the exercises listed under that letter back to back with minimal rest.
B1: If there is no superset. You simply perform the sets and numbers of that exercise back to back with little rest. *** The reps and numbers: Whatever rep I give you is done for both exercises unless specified differently.
**You will see a few series similar to this sequence: 20, 15, 12, 10, 8, 5, 16. You will perform 20 reps of A1 and 20 of A2. Then you will perform 15 reps of A1 and 15 reps of A2 until you have finished all reps given. If there’s more than 2 excises you still follow thus pattern. Complete all 3 or 4 exercises back to back for the reps given.
Voice over videos for each day
There are also voice over videos for each day. PLEASE, watch the 2-5 minute video before you work out for that specific workout. The voiceovers will help cue you on correct form, appropriate progressions, and guidelines/tips for that specific workout.
Can I work out on sore muscles?
Listen to your body. Being sore is a great thing! If you are extremely sore take a few days off. It is okay to work on sore muscles but your muscles also need recovery in order to heal and become stronger. A lot of times working out on sore muscles helps alleviate the lactic acid stored in your muscles. Push yourself but still be cognitive of when enough is enough.
Do I need to work out 5 consecutive days?
NO! This guide is designed to go at your own pace. It has which number day the workout is for but you can choose when that specific workout will be. I encourage you to accomplish all the workouts within that week with 2 rest days. This guide can be 5 weeks or longer! Feel free to repeat workouts as needed. If you struggled, it’s okay to stay on that week for 2-3 weeks until you feel ready to move on! You can repeat the first two weeks with 30 seconds on and 30 seconds off in the circuit format until you feel your conditioning levels have improved.
Certain exercises hurt my knees or back what should I do?
Make sure you are doing proper form watching your knees to make sure they aren’t caving in, loading with your hips through the movement, decrease in weight, or find another progression exercise to replace with. If pain continues please consult a PT or Doctor.
How much weight should I be lifting?
This is unique to everyone. You want a weight that’s challenging but doesn’t compromise form. On the 20, 15, 12,10,8,5,16 series start with no weight and build from there. You want to keep the same weight for that entire series on that day and then start building up. Your first-day weight will differ from your final week or if you decide to repeat it more times you will want to increase weight and progressions of the exercises.
When should I expect results?
Great things take time. If you focus solely on the physical progress, it’s hard to be satisfied. I encourage you to write down 3 positives about your workout after each workout and 1 thing you can do better for your next workout to help with goals! Be patient and treat your small victories and growth like winning the lottery!
The time allotted for the exercises are too long. Can I decrease the time
YES! The guide is set up for more intermediate conditioning levels but can be modified to fit your conditioning level. PLEASE feel free to decrease the time of exercises to 30 seconds and decrease your rest period accordingly to challenge yourself! Keep in mind you should be going all out with everything you have for that period of time. However, do not compromise from. We want to keep your injury free =] I work up to 1 minute on and 20-30 seconds of rest!
How can I increase the difficulty of an exercise?
This guide is built on progressions! Depending on where you are starting you can change this guide to fit your needs! Please watch the videos for reference because I show/talk about progressions for many of the exercises. For example: I may say standard reverse lunge, You can:
• Do a reverse lunge on the floor
• Do an elevated reverse lunge off a step
• Do an elevated reverse lung off a step with weight & resistance.
• Slow down the tempo of the exercise
Many of the exercises can be increased in difficulty or dropped back down to a progression if you aren’t quite ready to make it more difficul
I can’t perform the exercise progression shown, can I modify?
Absolutely! The guide is meant to progress at your own pace. If an exercise is too hard, you can most definitely modify it by taking down weight, resistance or elevation. A perfect example is hip thrusts. You can perform regular hip thrusts with weight on your hips and a resistance band, use just weight or just a resistance band, place your feet on a box, or just do a fundamental glute bridge. The amount of options and freedom you can have for this guide are limitless. You can use it and never hit a plateau.
Do I have to have resistance bands?
No! You do not. However, resistance bands are amazing for more glute activation and growth. They are also
relatively cheap. I use twenty2nutritions bands
What equipment is needed?
1. 2 Mini (booty) Bands- One for upper body work, 1 for lower body work. (Can order more for more resistance variations)
2. 1 loop resistance band- preferable lighter resistance
3. Dumbbells – Weight is up to you. ( 5lbs-15lbs)
4. Jump rope- Optional
5. Furniture Sliders- Optional Can be found at Walmart (Can use socks or towels as alternatives)
6. Ankle Weights- Optional to increase difficulty. Ex- Doggy Abductions, Side plank Crunches, Glute
single leg kicks
Do I need to take supplements?
No! you do not need supplements to see results. Supplements just aid in the process to help make things simpler or give your body some extra help! PLEASE be cognitive of the products you buy and consume. There are many companies out there that are dishonest and don’t have your health in your best interest. I personally prefer to stick to all natural companies that don’t have red40 or artificial sweeteners in them. I use all twenty2nutrition products.
How long should I be working out?
You don’t need to spend hours in the gym to see results. Get in, be intense and get out! If you are following this guide as programmed, you shouldn’t spend longer than 1hr. (If you are in the working out for 1.5 hours because you are taking too many rests, stop that. Fight for yourself and give it your all!) Quality over quantity!
What’s the benefit of full body circuits?
In my experience working high intense circuits that incorporate full body within your weekly breakdowns is not only great for physical health but mental well being too. It burns a ton of calories and keeps each body part progressing. HIIT (High intensity interval training) is also a great way a lot with heavy weight training to allow your body to be able to tap into your fat stores and start burning fat.
What equipment do I need to participate in this program?
Weeks 1-2: NONE. Unless you choose to incorporate equipment for added difficulty. Weeks 3-5: Minimal. 2 mini circle bands, 1 loop resistance band and dumbbells. Optional Equipment: Jump rope, furniture sliders, home or gym equipment for added weight. Discount code for bands is included.
How to get the best outcome of the program?
By staying consistent. Continuing to challenge yourself more weekly and being patient. Change doesn’t happen over night.
Nutrition + exercise are needed for body composition changes. Slow and steady!
What are the goals of the program?
To increase overall conditioning levels! Cardiovascular and muscular endurance will increase while increasing overall strength and stamina.
Who are these workouts for (skill-level)?
This guide can fit any conditioning levels. You may need to modify to fit those needs.
How to schedule the program into a week?
It can be incorporated in your own time! This can be a 5 week guide or an 8 week guide. If you want to do all 5 days that’s amazing, If you need a few more rest days or your work schedule doesn’t allow for 5 days, add in a few more rest days. Just pick up where you left off.
Is this different then the Get fit at Home 1.0
No, they are the exact same programs just different video formats! The 1.0 version is a long video with a voice over to watch and the 2.0 is each individual exercise to follow as you workout!