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7 DAY
HOME WORKOUT PLAN

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 Can’t stand competing for the dumbbells with the New Year newbies? Does the
mere concept of a costly gym membership make your eyes water, or do you simply
begrudge wasting your precious time travelling to and from the gym?

Don’t let these excuses hold you back from achieving your dream body!
Fit Affinity’s Home Workout Plan fits in with your hectic lifestyle, can be performed in
the comfort of your own home, and, most importantly, you won’t have to step foot
in the gym! If you have attempted to exercise at home in the past, but hit a brick
wall, then this program is for you.

E
xpertly designed and easy to follow, Whether you’re a beginner embarking
this home workout plan comprises full on your journey to fitness perfection,
body workouts that tackle the entire or a seasoned fitness freak looking
physique. Using a combination of multi- for some fresh moves, an extensive
joint compound exercises that target exercise index is included to
several muscle groups at once, alongside ensure you carry out the specified
muscle specific isolation movements, movements effectively
you will trigger your body’s maximum fat and constructively.
burning capacity whilst building strength,
stamina and flexibility to sculpt and tone
your body to perfection! The first and most critical step for
results, whether at home, in the
garden, or even your local park, is an
As you advance through the program, approved, goal-based program, so grab
the workouts will intensify in order to some dumbbells, throw on something
challenge you as you step up your fitness comfortable, and let’s get started!
and endurance levels. To complement
your strength training, the program
also incorporates Low Intensity Steady
State cardio (LISS) to ensure maximum
fat burning results and to enhance
cardiovascular fitness.

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 HOME WORKOUT PLAN
The home workout plan will include Low Intensity Steady state Cardio (LISS).
LISS is a style of cardiovascular activity that requires you to exercise at 60-70% of
your maximum heart rate. Good forms of LISS cardio include:

INCLINE WALKING
JOGGING
BIKE RIDING
ELLIPTICAL

In the home workout plan you will be given a certain number of calories to burn in
each of your LISS sessions. How you burn them is up to you! You may fit in the LISS
session any time of the day.

DEFINITIONS
REP: One repetition
SET: The total repetitions of one exercise make up one set
CARDIO: Cardiovascular
DO THE
BEST YOU CAN
& GET THERE
WEIGHTS SUGGESTED
NEXT TIME!
The home workout plan suggests weights for certain exercises.
For those using different metric systems, here is the conversion:

1KG: 2.2POUNDS
2KG: 4.4POUNDS
3KG: 6.6POUNDS
4KG: 8.8POUNDS
5KG: 11POUNDS
6KG: 13.2POUNDS

The format of each workout SOME WORKOUTS

WILL HAVE YOU REPEATING BOTH
Each workout consists of 2 different circuits CIRCUITS NOT TWICE, BUT THREE TIMES.
Warm up IF YOU FIND YOURSELF COMPLETING THE
Circuit one repeated for 6 minutes GIVEN REPS TOO EASILY, DO A FEW MORE
Rest for 30-60 seconds AND REMEMBER TO UP THE WEIGHTS
Circuit two repeated for 6 minutes NEXT TIME AROUND. IF YOU CANNOT
Rest for 30-60 seconds REACH THE ALLOTTED REPS, DO NOT
Circuit one repeated for 6 minutes WORRY, DO THE BEST YOU CAN AND GET
Rest for 30-60 seconds
THERE NEXT TIME!
Circuit two repeated for 6 minutes
Cool down

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 Here is the
Structure of
the 7 Day Trial
MON TUE WED THU FRI SAT SUN
Whole LISS- 250 Whole Whole LISS- 250 Whole
Week 1 Body 1 calories Body 2 Body 3 calories Body 4
Rest

NOTES

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7 Day Home Workout Plan
WHOLE BODY 1

Circuit 1 2 X 6 Minutes

1. Squat Jumps: 25 reps 2. dIPS ON BENCH: 20 REPS

3. sTEP-UPS: 24 REPS, (12 EACH LEG) 4. mOUNTAIN CLIMBERS: 40 REPS, (20 EACH LEG)

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WHOLE BODY 1

Circuit 2 2 X 6 Minutes

1. pUSH-UPS: 12 REPS 2. Stationary Lunges:30 reps, (15 reps eachleg)

3. Burpees: 20 reps 4. Dumbbell Side Raises: 18 reps. 1-3kg

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 WHOLE BODY 2

Circuit 1 2 X 6 Minutes

1. Dumbbell Shoulder Press: 20 reps. 3-6kg 2. Sumo Squats: 20 reps

3. Dumbbell Overhead Extension : 4. Donkey Kick-backs:

24 reps, (12 reps each arm) 2-4kg 30 reps, (15 reps each leg)

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WHOLE BODY 1

Circuit 2 2 X 6 Minutes

1. Skipping: 40 Seconds 2. Dumbbell Front Raises: 15 reps. 1-3kg

3. Air BikeS: 25 reps 4. Standing Jumps onto bench: 25 reps

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 WHOLE BODY 3

Circuit 1 2 X 6 Minutes

1. Goblet Squat: 20 reps. 2-6kg 2. Dumbbell Bicep Curls:

24 reps, (12 reps each arm) 2-4kg

3. Walking Lunges: 24 reps, (12 reps each leg) 4. Planks: 45 seconds

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 WHOLE BODY 3

Circuit 2 2 X 6 Minutes

1. Step-Ups: 30 reps, (15 rep each leg) 2. Leg Raises: 20 reps

3. Dips on bench: 20 reps 4. Jumping Squats: 25 reps

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 WHOLE BODY 4

Circuit 1 2 X 6 Minutes

1. Squat and Dumbbell press: 20 reps. 2-4kg 2. Skipping: 45 seconds

3. Scissor Kicks: 45 seconds 4. Burpees: 35 reps

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 WHOLE BODY 4

Circuit 2 2 X 6 Minutes

1. Dumbbell Kick-Backs: 2. Medicine Ball Squat: 25 reps

24 reps, (12 reps each arm) 1-3kg

3. Knee-Ups: 24 reps, (12 reps each leg) 4. Dumbbell Tricep Extension:

24 reps, (12 reps each arm) 1-3kg

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PROGRESS PHOTO REMINDER
We love seeing your progress, so please tag us in your
social media photos VIA @FITAFFINITY, #FITAFFINITY

YOU CAN ALSO EMAIL YOUR PROGRESS PHOTOS TO SUPPORT@FITAFFINITY.COM

AND RECEIVE A BONUS 20% OFF DISCOUNT CODE ON YOUR NEXT ORDER

TAG US
@fitaffinity
#fitaffinity
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 FiT aFFINIT y

THANK YOU FOR PURCHASING

AND READING THE
7 DAY HOME WORKOUT PLAN

Looking to maximise results?

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