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Published by hannahjacob89, 2020-01-08 15:24:34

6 Weeks to A Stronger You

6 Weeks to A Stronger You

Taking time every day to move your body will do wonders to
improve your health physically, mentally and emotionally. Take
the next 6 weeks to focus on your goals and listen to your body
in the process. I am here to help you every step of the way!

NOTICE

The following program is not intended for the treatment or
prevention of disease, ignoring previous medical advice, or using
this program instead of seeking medical treatment.

Before starting any new exercise or nutrition program, you
should consult your physician. This program is to increase the
readers knowledge on strength and conditioning. The information
in this program is not the recommendation of a medical
professional or doctor.

Hi there!

I am SO excited that you have decided to grab my 6 week at-home
program! I am so happy to have you be a part of this amazing journey you are
about to begin!

Starting any new fitness program can be scary. Some of the exercises
may look new to you or maybe you don’t understand how something works. I
have a created a private Facebook group, so you can ask any questions you
have! Simply search “Hannah Whitmore Fit 6 week program” on Facebook

There is no better time to start living a better lifestyle than right now!
Most fall off the band wagon when starting a new exercise routine at week 3.
Changing your lifestyle doesn’t happen in one month. Write down the reason
that motivated you to do this program and put it in a place you can see it every
day. When the going gets hard and you start to lose your motivation, then look
at your reason. Look at your goal and remember your “why.” The Facebook
group is also a great place for accountability! Check in daily to let me know
you’ve completed a workout to keep you motivated!

Each exercise is demonstrated when you simply click on the exercise. If
you have any other questions about reps and sets, feel free to email/text me.
The best way to track your progress is “before” pictures. There will be days
where you feel like you’re not making any strides toward change at all, so
pictures are crucial! If you feel comfortable, email me your before photos at
[email protected]. Send me a shot of you from:
-The side (left or right)
-The back

-The front
-Raise arms out in front of you with all angles.

Pictures are best if taken in your underwear or swim suit. Again, only
send them to me if you feel comfortable. If not, take them anyway the day you
start the program! Send me your “after” pictures in the same attire in 6 weeks
to see how far you’ve come!

I am so happy to be a part of this awesome time with you so never
hesitate to ask me questions! I am here for you and no question is a wrong or
dumb question! Now let’s get started!

Week One

Workout #1: Legs Exercise Sets and Description

Equipment needed: Resistance Dumbbell squats Reps Place dumbbells on your
band, a pair of dumbbells and shoulders.
a step-up box/chair/low table. 3x15

*If you do not have a Backward lunge 3x12 ea. leg Rest dumbbells on your
resistance band, you can pick shoulders when lunging.
one up at Walmart or order with overhead press
one cheap on Amazon.
Side lunges 3x12 ea. leg Hold dumbbells at your

chest.

Goblet squats 3x20 Hold one dumbbell at
your chest.

Standing calf raises 20 toes out, 20 Body weight or holding

toes in, 20 toes dumbbells at your side.
forward

Alternating step 3x12 ea. leg Body weight or holding
ups
dumbbells at your side.

Jump Squats 3x10 Use body weight.

Workout #2: Back Exercise Sets and Description
and Biceps Reps
Bent over row Underhand grip with
Equipment needed: A pair of 3x12 dumbbells
dumbbells and a resistance Standing hammer Use dumbbells
band. curl 3x15

Renegade row 3x10 ea. Use dumbbells
arm

Standing bicep 3x10 Use resistance band
curls 3x15 Use resistance band
Seated row

High back pull 3x12 Use resistance band
Use dumbbells
Behind the back 3x10
bicep curl

Workout #3: Triceps Exercise Sets and Description
and Shoulders
Reps Use dumbbells
Equipment needed: A pair of
dumbbells and a resistance Seated Arnold press 3x12
band.
Lateral raise to 3x10 Use dumbbells
front raise
3x10 ea. arm Use body weight
Plank up-downs

Shoulder press 3x10 Use dumbbells

Standing tricep 3x12 Use dumbbell
extension 3x12
3x15 Use dumbbells
Double arm tricep
kickback Use resistance band in
doorway
Tricep pulldowns

Workout #4: Chest Exercise Sets and Description
and abs
Chest press Reps Use dumbbells; lay on
Equipment needed: A pair of floor unless you have a
dumbbells, a resistance band 3x10 bench
and a bench if you have one. Use dumbbells; lay on
Chest fly 3x12 floor unless you have a
bench
Staggered push-ups 3x15
Use body weight

Standing chest 3x12 Use single dumbbell
press
3x30 seconds Use body weight
Reverse crunches

Split leg crunches 3x30 seconds Place one leg on floor
Leg lifts to modify
3a. leg

3x30 seconds Use body weight

Plank pikes 3x30 seconds Look toward your feet

when piking

Workout #5: Glutes Exercise Sets and Description
and Hamstrings
Straight let deadlift Reps Use dumbbells
Equipment needed: A pair of
dumbbells and a resistance 3x10
band.
Alternating curtsy 3x10 ea. leg Hold dumbbells at
squats
Glute kickbacks your side

3x15 ea. leg Use resistance band

Glute bridge 3x20 Place single or both
dumbbells on your
Sumo squat pulses 3x10 hips

Use dumbbell

Alternating jump 3x10 ea. leg Use body weight or
lunges
Split leg squat dumbbells

3x12 ea. leg Use dumbbells

Week Two

Workout #1: Full Exercise Sets and Description
body
Kettlebell swings Reps Use kettlebell; do not
Equipment needed: A pair of squat, instead use your
dumbbells and a kettlebell 3x20 abs to swing
Use dumbbells
Alternating side 3x10 ea. leg
lunge with front 3x10 Use dumbbell
raise

Goblet squat jumps

Walkout with a 3x10 Use body weight
pushup
Use dumbbells
Renegade row with 3x8-10
shoulder press Use dumbbells

Deadlift with 3x12 Use dumbbells or
upright row kettlebell

Squat thrusters 3x12-15

Workout #2: Full Exercise Sets and Description
body
Chest press with Reps Use dumbbells
Equipment needed: A pair of glute bridge
dumbbells Pull throughs 3x15

3x10 ea. arm Use dumbbells

Dumbbell jumping 3x20-30 Use dumbbells
jacks

Bent over row with 3x12 Use dumbbells
bicep curl

Alternating 3x10 ea. leg Use dumbbells
backward lunge
with front raise 3x15 Use dumbbells

Single arm row

Bent over shoulder 3x10 Use dumbbells or
press kettlebell

Workout #3: Full Exercise Sets and Description
body
Alternating single Reps Use kettlebell
Equipment needed: A pair of arm kettlebell swing
dumbbells, a kettlebell and a 3x12 ea. arm
resistance band.
Squat with chest 3x12 Use dumbbell or
press kettlebell

Single arm high pull 3x15 ea. arm Use resistance band

Tricep pulldowns 3x10 Use resistance band

Mountain climbers 3x10 Use body weight
with a pushup

Single leg glute 3x12 ea. leg Use bodyweight or
bridge
place dumbbell on hips

Reverse crunches 3x25 Use body weight

Workout #4: Full Exercise Sets and Description
body
Alternating curtsy Reps Use dumbbells
Equipment needed: A pair of squats
dumbbells and a resistance Glute kickbacks 3x12 ea. leg
band. with pulse
3x10 Use resistance band

Staggered pushups 3x15 Use body weight

Burpees 3x10 Use body weight

Tricep extension 3x15 Use dumbbells
Use body weight
Box jumps or step 3x15 Use dumbbells
ups

Straight leg deadlift 3x10
with upright row

Workout #5: Full Exercise Sets and Description
body Reps
Bicep curls with Use dumbbells
Equipment needed: A pair of shoulder press 3x12
dumbbells and a resistance Around the worlds Use dumbbells
band. 3x10

Squats 3x15 Use dumbbells, place
Seated rows 3x15 on shoulders

Use resistance band

Plank jacks 3x30 Use body weight

Split leg crunches 3x30 seconds Use body weight
each leg

Sumo squat pulses 3x15 Use dumbbells

Week Three

Workout #1: Back Exercise Sets and Description
and biceps
Lat pulldown Reps Use resistance band
Equipment needed: A pair of
dumbbells and a resistance 3x12
band.
Seated row 3x15 Use resistance band

Hammer curls 3x15 Use dumbbells
Use dumbbells
Seated bicep curls 3x15

Bent over back fly 3x10 Use dumbbells

Renegade row 3x12 ea. arm Use dumbbells

Standing single arm 3x12 ea. arm Use dumbbells
row

Workout #2: Chest Exercise Sets and Description
and abs
Chest press Reps Use dumbbells, lay on
Equipment needed: A pair of floor
dumbbells and a resistance 4x10
band.
Standing chest 3x15 Use single dumbbell
press

Chest fly 3x15 Use dumbbells, lay on
floor

Walkouts with 3x10 Use body weight
push-up

Dumbbell squeeze 3x12 Use dumbbells, lay on
chest press floor

Butterfly crunches 3x30 seconds Use body weight

Plank pikes 3x30 seconds Use body weight

Workout #3: Quads Exercise Sets and Description
and calves
Front squats Reps Use dumbbells
Equipment needed: A pair of
dumbbells. 3x15

Alternating 3x12 ea. leg Use dumbbells or body
backward lunge
with a jump weight
Leg extensions
3x12 Use dumbbell, place
Side lunge with a between feet
squat
3x10-12 ea. Use dumbbells
Split leg squat leg

3x12 Use dumbbells

Calf raises 3x30 Use dumbbells

Plank thrusters 3x15-20 Use body weight

Workout #4: Exercise Sets and Description
Shoulders and
triceps Alternating single Reps Use dumbbells
arm shoulder press
Equipment needed: A pair of 3x12 ea. arm
dumbbells and a bench.
Front raises 3x15 Use dumbbells

Bent over shoulder 3x10 Use dumbbells
press Use dumbbells

Upright row 3x15

Single arm lateral 3x12 ea. arm Use dumbbells
raise
3x12-15 Use dumbbells, lay on
Skull crushers floor

Bench dips 3x15-20 Use body weight or
place dumbbell in lap
for more of a challenge

Workout #5: Exercise Sets and Description
Hamstrings and
glutes Dumbbell deadlifts Reps Use dumbbells

Equipment needed: A pair of 3x15
dumbbells and a bench/step
Single leg deadlift 3x10 ea. leg Use dumbbells

Glute bridge 3x20 Use dumbbell, place
Side step-ups dumbbell on hips

3x12 ea. leg Use dumbbells

Jump squats 3x30 seconds Use body weight

Lying dumbbell 3x12-15 Use dumbbells, lay on
hamstring curl 3x15-20 floor

Standing leg raise Place dumbbell on
outside of hip

Week Four

Workout #1: Quads Exercise Sets and Description
and calves
Squat with bicep Reps Use dumbbells
Equipment needed: A pair of curl
dumbbells and a Sumo squat with 3x15
bench/chair/table. pulse
3x12-15 Use dumbbells

Plank thruster with 3x20 Use body weight
leg lift

Wall sit 3x45 seconds Use body weight or

place dumbbell on lap

Box jumps or step 3x 10 ea. leg Hold dumbbells
ups 4x10 ea. leg Use dumbbells

Lunge with goblet 3x15-20 Use dumbbells
squat

Front squat

Workout #2: Back Exercise Sets and Description
and biceps
Alternating bent Reps
Equipment needed: A pair of over row with
dumbbells and a resistance double row 3x12 ea. arm Use dumbbells
band Hammer curl with
bicep curl 3x10 Use dumbbells

Alternating high 3x10-12 ea. Use resistance band
pulls with double arm Use body weight or
pull 3x15 dumbbells

Supermans

Reverse fly with 3x10-12 Use dumbbells
upright row 3x10 Use dumbbells
Double U’s

Bicep curl with 3x12-15 Use dumbbells
reverse curl

Workout #3: Exercise Sets and Description
Shoulders and
triceps Seated shoulder Reps Use dumbbells
press
Equipment needed: A pair of Standing shoulder 3x15
dumbbells and a resistance press
band. 3x12 Use resistance band

Single arm lateral 3x10-12 ea. Use resistance band
raise arm Use dumbbell

Tricep extension 3x15

Tricep pulldowns 3x15 Use resistance band

Tricep pullovers 3x12 Use dumbbell, lay on
floor
Skull crushers 3x10-12
Use dumbbells

Workout #4: Chest Exercise Sets and Description
and abs
Burpees Reps Use body weight
Equipment needed: A pair of
dumbbells and a resistance 3x12
band.
Standing chest 3x15 Use resistance band
press

Standing chest 3x10 Use dumbbell
press with jumping 3x10
jack Use dumbbells, lay on
floor
Chest press with
chest fly

Mountain climbers 3x15 ea. leg Use body weight

Reverse crunches 3x20 Use body weight

Knee to elbow 3x12 ea. side Use body weight
crunches

Workout #5: Exercise Sets and Description
Hamstring and
glutes Single leg deadlift Reps Use dumbbell
with bent over row
Equipment needed: A pair of 3x12 ea. leg
dumbbells
Single leg glute 3x15 Use body weight or
bridge place dumbbell on hips

Glute bridges 3x12-15 Use body weight or
place dumbbell on hips

Curtsy squat with 3x10 ea. leg Use dumbbells
lunge

Kneeling hip 3x15 ea. leg Use body weight
thrusters 3x15 ea. leg Use body weight or

Skaters dumbbells

Pulse jump squats 3x30 seconds Use body weight

Week Five

Workout #1: Full Exercise Sets and Description
body
Swivel lunge with Reps Use dumbbell
Equipment needed: A pair of squat
dumbbells and a kettlebell. EMOM 3
minutes
*EMOM: Every minute on the
minute.* Set a timer and Bicep curl to EMOM 3 Use dumbbells
perform the above exercises shoulder press with minutes Use body weight
for 40 seconds then rest 20 front raise
seconds. When the timer EMOM 3
reaches 1 minute after the 20 Toe taps minutes
second rest, resume the
exercise until you hit 3 Alternating single EMOM 3 Use kettlebell
minutes. Move onto the next arm kettlebell swing minutes
exercise and repeat.
Bent over row with EMOM 3 Use dumbbells

tricep kickback minutes

Sqaut with bicep EMOM 3 Use body weight or
curl minutes dumbbells

Kettlebell swings EMOM 3 Use kettlebell
minutes

Workout #2: Full Exercise Sets and Description

body Banded side shuffle Reps Use thick band

Equipment needed: A pair of EMOM 3
dumbbells and a thick band minutes
resistance band.
Around the worlds EMOM 3 Use dumbbells
*EMOM: Every minute on the minutes
minute.* Set a timer and
perform the above exercises Russian twists EMOM 3 Use dumbbell or
for 40 seconds then rest 20 Plank pikes minutes kettlebell
seconds. When the timer
reaches 1 minute after the 20 EMOM 3 Use body weight
second rest, resume the minutes
exercise until you hit 3
minutes. Move onto the next Seated shoulder EMOM 3 Use dumbbells
exercise and repeat. press with pulse minutes Use dumbbell

Pistol squat with EMOM 3
chest press minutes

Mountain climbers EMOM 3 Use body weight
minutes

Workout #3: Full Exercise Sets and Description

body Alternating bear Reps Use dumbbells
rows
Equipment needed: A pair of Box squat EMOM 3
dumbbells and a resistance minutes
band.
EMOM 3 Use dumbbells
*EMOM: Every minute on the minutes
minute.* Set a timer and
perform the above exercises Tricep extensions EMOM 3 Use resistance band
for 40 seconds then rest 20 minutes Use dumbbells
seconds. When the timer Alternating wood
reaches 1 minute after the 20 choppers EMOM 3
second rest, resume the minutes
exercise until you hit 3
minutes. Move onto the next Squat hold punches EMOM 3 Use dumbbells
exercise and repeat. minutes Use dumbbells

Straight leg EMOM 3

deadlifts with press minutes

Star jacks EMOM 3 Use body weight
minutes

Workout #4: Full Exercise Sets and Description

body Squat thrusters Reps Use dumbbells

Equipment needed: A pair of Box squat EMOM 3
dumbbells and a thick banded minutes
resistance band.
EMOM 3 Use dumbbells
*EMOM: Every minute on the minutes
minute.* Set a timer and
perform the above exercises Skaters with a EMOM 3 Use body weight
for 40 seconds then rest 20 burpee minutes
seconds. When the timer Use thick band
reaches 1 minute after the 20 Banded leg lifts EMOM 3 resistance band
second rest, resume the minutes
exercise until you hit 3
minutes. Move onto the next Pushups with EMOM 3 Use body weight
exercise and repeat. shoulder taps minutes Use body weight

Plank thruster with EMOM 3

plank jack minutes

Tricep kickbacks EMOM 3 Use body weight
minutes

Workout #5: Full Exercise Sets and Description

body Weighted jumping Reps Use dumbbells
jacks
Equipment needed: A pair of EMOM 3
dumbbells, a kettlebell and a minutes
resistance band.
Alternating EMOM 3 Use dumbbell
*EMOM: Every minute on the backward lunge minutes Use resistance band
minute.* Set a timer and with front and side
perform the above exercises raise EMOM 3
for 40 seconds then rest 20 minutes
seconds. When the timer Squat thrusters
reaches 1 minute after the 20
second rest, resume the Plank up downs EMOM 3 Use body weight
exercise until you hit 3 minutes
minutes. Move onto the next
exercise and repeat. Bent over single EMOM 3 Use dumbbell
arm row minutes Use bench

Bench dips EMOM 3
minutes

Single leg deadlift EMOM 3 Use kettlebell or
with bicep curl minutes dumbbells

Week Six

Workout #1: Chest Exercise Sets and Description
and abs
Standing chest Reps Use resistance band
Equipment needed: A pair of press
dumbbells and a resistance Hip dips 3x15
band
3x10 ea. side Use body weight

Incline push-ups 3x12 Use body weight
with a mountain
climber 3x15 ea. side Use dumbbell

Standing crunches

Chest press with leg 3x10 Use dumbbells
lift

Push-up with 3x15 ea. arm Use dumbbell
shoulder tap

Chest fly with 3x12-15 Use dumbbells
reverse crunch

Workout #2: Back Exercise Sets and Description
and biceps Reps
Straight arm Use resistance band
Equipment needed: A pair of standing pullovers 3x15-20
dumbbells and a resistance Bent over row Use dumbbell
band. 3x20

Deadlifts with a 3x10 Use dumbbells
pulse

Renegade row with 3x10 ea. arm Use dumbbells

leg raise and leg

Bicep curls 3x15 Use resistance band

Face pulls 3x15 Use resistance band

Dive bombers 3x10 Use body weight

Workout #3: Quads Exercise Sets and Description
and calves
Side step up Reps Use dumbbell
Equipment needed: A pair of
dumbbells, a thick band, a 3x12 ea. leg
resistance band and a
bench/chair/table. Bench hop overs 3x20 Use body weight

Leg extensions 3x15 ea. leg Use dumbbell

Alternating jump 3x10 ea. leg Use body weight
lunges
3x25 Use dumbbell
Star jacks

Wall sit with 3x45 seconds Use body weight
alternating leg
extensions 3x15 Use body weight

Plie calf raise

Workout #4: Exercise Sets and Description
Shoulders and
triceps Full extension Reps Use kettlebell
kettlebell swings
Equipment needed: A pair of 3x25
dumbbells, a kettlebell and a Single arm
resistance band. kettlebell swing 3x12 ea. arm Use kettlebell
with press
Windmills 3x10 ea. arm Use kettlebell

Shoulder press 3x15 Use resistance band

Static hold lateral 3x10 ea. arm Use dumbbells
raise
3x15-20 Use dumbbell
Seated tricep
extensions 3x10 Use resistance band

Tricep extension

Workout #5: Exercise Sets and Description
Hamstrings and
glutes Glute bridges Reps Use thick band around
knees
Equipment needed: A pair of Crossovers 3x20
dumbbells and a resistance
band. 3x15 ea. leg Use body weight

Sumo squat with 3x15 Use dumbbell
pulse
3x20 ea. leg Use resistance band
Glute kickbacks

Single leg deadlift 3x10 ea. leg Use dumbbells
with backward 3x10 ea. leg Use body weight
lunge

Goblet squat jumps

Donkey jumps 3x20 Use body weight


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