Peach
THE
PLAN
| Home Workouts |
Meggan Grubb
WELCOME
Hey Guys
Welcome to my first ever home Peach Plan!
Now as you may know, I originally created The Peach Plan
Workout Guides as gym guides but I have always wanted to give
you guys who can’t make it to a gym, or even just want to switch
between home and gym workouts, a little piece of The Peach Plan
too, so here we are!
I’m so excited for you to get started and get your body moving
wherever you’d like to, as this home guide can be done
absolutely anywhere. From your living room, to your garden,
to the beach, or even whilst you’re on holiday
- wherever makes you feel comfortable and happy.
Within this guide, we have two phases; phase 1 & phase 2. In both
phases, we have a mixture of all body parts with focuses on certain
workouts! Phase 1 is totally equipment free, however Phase 2 does
require a pair of dumbbells (or home-made alternatives such as
water bottles/tins of food etc.) and a resistance band to intensify!
I can’t wait to see you guys doing these workouts. I’ve worked so
hard to make them fun and creative, whilst still being effective.
Meg
X
THE HOME PEACH PLAN //
CONTENTS
WARM UP - PAGE 01 - 05
PHASE 01 - PAGE 07 - 45
- PAGE 12-15 // WORKOUT 01 (FULL BODY)
- PAGE 16-18 // WORKOUT 02 (LOWER BODY)
- PAGE 19-21 // WORKOUT 03 (UPPER BODY & ABS)
- PAGE 22-25 // WORKOUT 04 (HITT)
- PAGE 26-29 // WORKOUT 05 (FULL BODY)
- PAGE 30-32 // WORKOUT 06 (LOWER BODY)
- PAGE 33-36 //WORKOUT 07 (UPPER BODY & ABS)
- PAGE 37-39 // WORKOUT 08 (HITT)
- PAGE 40-42 // WORKOUT 09 (AMRAP)
- PAGE 43-45 // WORKOUT 10 (AMRAP)
PHASE 02 - PAGE 49 - 88
- PAGE 54-56 // WORKOUT 01 (FULL BODY)
- PAGE 57-59 // WORKOUT 02 (LOWER BODY)
- PAGE 60-62 // WORKOUT 03 (UPPER BODY & ABS)
- PAGE 63-67 // WORKOUT 04 (HITT)
- PAGE 68-70 // WORKOUT 05 (FULL BODY)
- PAGE 71-73 // WORKOUT 06 (LOWER BODY)
- PAGE 74-77 //WORKOUT 07 (UPPER BODY & ABS)
- PAGE 78-81 // WORKOUT 08 (HITT)
- PAGE 82-85 // WORKOUT 09 (AMRAP)
- PAGE 86-88 // WORKOUT 10 (AMRAP)
THANK YOU - PAGE 89
WARM UP
It is essential to get your body warm before you do any of the
workouts in the guide. This will ensure you avoid injury and get the
best out of your workout! Develop your own routine from these
exercises to fit your own body’s needs. Just make sure you’re nice
and toasty before you jump into the workout section!
01
WARM UP
Meggan Grubb
//01
Arm Circles
//02
Helicopters
Start with arms relaxed by your side. Swing your right arm to
your front whilst your left arm swings to your back, keeping
the arms very relaxed throughout movement and then swap
sides. Repeat until warm.
02
With your arms extended out to your sides, move them
clockwise, in a circular motion and then change direction.
//03
Leg Swings
Swing your right leg forward and back in a
pendulum motion, keeping the rest of your body
still. When you’re feeling warm, repeat on the other
side. If you are struggling to maintain this position
then place one hand against a wall to support your
balance.
03
WARM UP
Meggan Grubb
//04
High Knees
Hover your hands just in front of your chest, facing your
palms down and using them as targets. Drive your right knee
towards your right hand and then quickly switch, so your left
knee is high. Continue switching, at running speed.
//05
Constant Tension Squats
Stand with your feet slightly wider than your hips and your
toes pointed slightly outward. Place your arms straight out
in front of you, parallel to the ground. Flexing at the hips and
bending at the knees, squat down until your hip joint is
slightly lower than your knees. Drive through your heels,
back to the starting position, but without fully extending your
knees. Squeeze your glutes as you get to the top. Make sure
to keep tension throughout, squat back down and repeat.
04
//06
Overhead Lunges
Stand with your feet hip-width apart and your core
engaged. Hold your arms straight above your head.
Step forward with one leg, lowering until both knees
are bent at around a 90-degree angle, whilst keeping
both arms up. Push back up to starting
position and repeat on the other side.
05
06
PHASE 01
Meggan Grubb
PHASE 01
Welcome to our Phase 1 section of the guide. This will be your focus for the first 4 weeks
of the programme. This section has 10 pretty fabulous workouts (if I do say so myself) all
without any equipment needed! So grab yourself a little area and have a go at whichever
workout you’re feeling! We have a mixture of lower body focused workouts, upper body focused workouts, full body, HIIT & some AMRAP training near the end, to really spice things
up. Play around with the exercises if you’d like to. Keep your training enjoyable and fun and
do the bits that work best for you and make you feel fab!
All of these workouts are set out in a circuit style of training. Each exercise per workout
should be performed back to back, with little to no rest in-between. I have set all of the
workouts at 45 secs per exercise, with 10-15 secs to changeover. The only exception is the
HIIT training workouts, which will be 30 secs per exercise and no rest in between.
Depending on preference, you can do 1, 2 or even 3 of the workouts in one session,
depending on how much volume you want to cover. Also, if you’d like to add in more circuit
rounds than what I have set, you are so welcome to do that too. This is all here to guide
you and inspire ways to workout. Everybody is different, so always listen to what your body
is telling you. If you feel like you want to do more, do more rounds or do another workout. If
it’s too much, do less rounds or give yourself more rest time. Always listen to your body!
07
PHASE 01
Meggan Grubb
Workout 01 - Page 12-15 | Phase 01 | Full Body
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Kneel into Squat
Alternating Push Up Plank
Cocoon Crunch
Frog Pump
Tricep Dips
Mountain Climber Jumps
Workout 02 - Page 16-18 | Phase 01 | Lower Body
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Static Lunges
Kick Back Pulse
Cross Leg Single Bridge
Pulse Squats
Lying Reverse Hyperextension
Jumping Lunges
Workout 03 - Page 19-21 | Phase 01 | Upper Body & Abs
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Decline Push Ups
Shoulder Press
Plank with Shoulder Taps
Feet Taps
Walk Outs
Leg Raises
08
Workout 04 - Page 22-25 | Phase 01 | HITT
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
Squat Jump into Jumping Lunges
Close Stance Squat Jump into Wide Stance Squat
Kneel into Squat Jumps
Mountain Climbers
Opposite Toe Touch into Jump
Butt Kicks
Workout 05 - Page 26-29 | Phase 01 | Full Body
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
Tricep Push Up Plank
Bicycle Crunch
Long Jump Run Back
Pulse Box Squat (Chair or Sofa)
Squat Walk Forwards and Back
Sit Ups
Workout 06 - Page 30-32 | Phase 01 | Lower Body
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
Walking Lunges
Fire Hydrants
Glute Bridge
Reverse Lunge into Knee Drive
Pulse Box Squat (Chair or Sofa)
Wall Sit
09
PHASE 01
Meggan Grubb
Workout 07 - Page 33-36 | Phase 01 | Upper Body & Abs
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
Press Up with Side Reach
Tricep Dips
Close Stance Press Ups
Abs Abductions
Knee to Elbow/Foot to Hand
Flutter Kicks
Workout 08 - Page 37-39 | Phase 01 | HITT
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
Tuck Jumps
Hands on Floor Oblique Jumps
Plank Shoulder/Tummy Taps
Quick Feet into Wide Quick feet
Squat Jumps
Jog on the Spot
Workout 09 - Page 40-42 | Phase 01 | AMRAP
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
10 secs Power Star
20 secs Plank
30 secs High Knees
40 secs Spider Legs
50 secs Burpees
10
Workout 10 - Page 43-45 | Phase 01 | AMRAP
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
10 secs Squat Jumps
20 secs Feet Taps
30 secs Jumping Lunges
40 secs Press Ups
50 secs Butt Kickers
11
FULL BODY
Meggan Grubb
WORKOUT 01
full body // phase 01
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Kneel into Squat
Start by kneeling on the ground, place one foot on the ground
and then the other so you are in the lower stance of a squat
position. Pause and then bring one leg back to kneel followed
by the other.
//02
Alternating Push Up Plank
Placing your forearms on the ground, with your elbows in-line
with your shoulders, arms parallel to the body and at about
shoulder-width distance. Straightening one arm, plant your
hand on the ground and then follow with the other arm. Lower
back to starting position and repeat.
12
//03
Cocoon Crunch
//04
Frog Pump
Starting lying down with your arms fully extended behind you.
Tuck your knees in and bring your arms to meet your tucked
knees. Pause briefly and return to starting position.
Lying on the ground, bring your feet together, with
your knees flat out to the sides. This should create a
diamond shape with your legs. Keeping this position,
squeeze your glutes and thrust upwards creating a
bridge. Pause briefly and return to starting position.
13
//05
Tricep Dips
Sit on the ground, with your hands placed on a chair
behind you and your fingers facing towards your hips.
Lift your hips off the ground and bend your elbows
to lower yourself down until you reach a 90 degree
angle or your bum hits the floor. Straighten your arms
to push yourself back up to starting
position and repeat.
14
FULL BODY
Meggan Grubb
//06
Mountain Climber Jumps
Start in a high plank position, with palms planted on the
ground. Jump your right foot slightly forward and your left
slightly back, switch feet and repeat! This should feel similar
to a normal mountain climber but with more of a jumping
motion.
15
LOWER BODY
Meggan Grubb
WORKOUT 02
lower body // phase 01
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Static Lunges
Step forward with one leg, lowering your hips until both
knees are bent at about a 90-degree angle. Push up so that
your knees straighten but keeping both legs in the same
place. Pause briefly and lower back down. Repeat for 45
secs, before switching legs and starting again.
//02
Kick Back Pulse
Get on all fours, with your knees and palms on the floor.
Keeping a 90-degree angle at your left knee, lift your right leg
until your hamstring is in line with your back. Squeezing glutes
throughout, lower slightly but not fully and then lift back up
so that hamstrings are back in line with your back. Continue
with this pulse method, swapping legs halfway through the
set time.
16
//03
Cross Leg Single Bridge
Start lying on the ground, with one leg bent and the other foot
crossed over the top of the bent leg. Squeeze your glutes and
lift your hips up to form a bridge. Pause briefly and lower back
down to starting position. Repeat this movement, swapping
legs halfway through the set time.
//04
Pulse Squats
Stand with feet slightly wider than your hips, with toes
pointed slightly outward. Put arms straight out in front of you,
parallel to the ground. Flexing at the hips and bending at the
knees, squat down until your hip joint is slightly lower than
your knees. Pulse once and then return to starting position
and repeat.
17
LOWER BODY
Meggan Grubb
//05
Lying Reverse Hyperextension
Lying face down on the ground, lift both legs up and squeeze
your glutes whilst doing so. Pause briefly and lower back
down.
//06
Jumping Lunges
Begin in a lunge position, jump up and quickly swap leg positions in the air, landing in a lunge position but with the opposite
leg forward. Repeat.
18
WORKOUT 03
upper body & abs // phase 01
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Decline Push Ups
Start on your hands and knees, placing your hands on the ground about shoulder
width apart and propping your feet up onto a bench/sofa/chair (or anything else you
can elevate yourself with). Your body should now be in a straight line, with your core
engaged. Lower your chest by bending your elbows. Pause briefly before touching
the ground and then push up back to starting position.
//02
Shoulder Press
From a push-up position push your glutes upwards and walk
your feet in so that you are in a downward-dog pose. Lower
your shoulders to the ground by bending your elbows. Before
your head touches the ground push back up to starting
position. Alternatively, if this is really difficult, have your knees
on the floor, rather than your feet.
19
//03
Plank with Shoulder Taps
Start in a high plank position, with your palms planted
on the ground. Engaging your core throughout, reach
your right hand to tap your left shoulder, lower your
hand back to the ground and repeat with your left
hand.
20
UPPER BODY & ABS
Meggan Grubb
//04
Feet Taps
Start in a high plank position. Bending your left knee and
pointing it outwards so your left foot now should be in front
of the right foot. Reach your right hand towards your left foot
and tap it. Return to starting position and repeat on the other
side.
//05
Walk Outs
Start standing with hands by your sides. Bend over and place
hands on floor in front of your feet. Move your weight onto
your hands and use them to walk out as far forward as you
can, keeping your feet planted on the ground. Pause briefly
and slowly walk yourself back up to starting position.
//06
Leg Raises
Lie on your back with your legs together. Keeping your legs
straight, lift them up to the ceiling until your bum slightly
comes off the floor. Slowly lower your legs back down until
they are just above the floor and then lift back up.
21
HITT
Meggan Grubb
WORKOUT 04
HITT // phase 01
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
//01
Squat Jump into Jumping Lunges
Starting in a squat position, jump in the air and whilst in mid-air bring your right foot in front of your left, landing yourself into
a lunge position. Jump back in the air from the lunge position and bring your left in front of your right, landing in an opposite
lunge position. Jump back up and land back in to the first squat position.
22
//02
Close Stance Squat Jump into Wide
Stance Squat
Stand with feet slightly wider than your hips, with your toes
pointed slightly outward. Put your arms straight out in front of
you, parallel to the ground. Flexing at the hips and bending at
the knees, squat down until your hip joint is slightly lower than
your knees. Jump in the air, bring your feet together and land
in a close squat position, with your feet together. Jump up
again and land back in your normal squat position.
//03
Kneel into Squat Jumps
Kneeling on the ground, place one foot in front of you,
followed by the other so that you are in the lower stance of a
squat position. Jump in the air, landing back into your squat
position. Pause and then bring one leg back to kneel,
followed by the other.
23
HITT
Meggan Grubb
//04
Mountain Climbers
Starting in a high plank position, pull your right knee into
your chest. As the knee reaches the chest, engage your
core to be sure your body doesn’t sag down or come out
of its plank position. Quickly switch legs and pull the left
knee in.
//05
Opposite Toe Touch into Jump
24
Starting in a wider than shoulder-width stance, reach down
to touch your right toe, bending at the knees into a squat like
stance whilst doing so. Once you’ve touched your toe, jump
in the air and land so that you are touching the right toe in the
same squat like stance. Continue the movement, switching
sides with each rep.
//06
Butt Kicks
Stand with your legs shoulder-width apart. Flex the right
knee and kick your right heel up toward your glutes. Bring
the right foot back down. As the right leg comes down, flex
your left knee and kick your left foot up toward your glutes.
25
FULL BODY
Meggan Grubb
WORKOUT 05
full body // phase 01
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Tricep Push Up Plank
Start in a high plank position, with your palms just narrower
than shoulder-width apart. Bend elbows straight back to
lower entire body simultaneously toward the floor. Pause
when your chest is just below elbow height. Then press
palms into the ground to push body away from the floor, to
return to starting position.
//02
Bicycle Crunch
Lie flat on the floor with your lower back pressed to the
ground. Place your hands behind your head, then bring your
knees in towards your chest and lift your shoulder blades
off the ground. Bend your right leg to about a 45-degree
angle to the ground, while turning your upper body to the
left, bringing your right elbow towards the left knee. Switch
sides and repeat.
26
//03
Long Jump Run Back
Before starting, make sure you have plenty of room in front of you. Squat down and bring your arms back. Quickly
release, jumping forwards and swinging your arms in front of you for momentum. Land softly, back in your squat
position. Quickly run backwards to starting position and repeat.
//04
Pulse Box Squat (Chair or Sofa)
Starting with feet wider than hip width apart in front of
whatever platform you are using as your box (eg chair, sofa,
table). Slowly squat down until your bum touches the
platform. Pause briefly and then without coming back up to
starting position lift up slightly and lower back down again
creating a pulse.
28
27
//05
Squat Walk Forwards and Back
Start in a low squat position. Staying low throughout, pivot
your right leg forward keeping your left in the same spot,
landing yourself in a diagonal squat position. Then lift your
left foot and pivot so that it lands diagonally in front of the
right. You should be staying low throughout and moving in a
forward motion, like walking forwards but in a squat
position. Do 3 steps forward and 3 steps back for each rep.
28
FULL BODY
Meggan Grubb
//06
Sit Ups
Lie on your back with your knees bent and feet planted on
the floor. Place your hands on the back of your head and
exhale, pulling your belly button in toward your spine as you
gently raise your torso by bending at your hips. Lift up until
your torso is just inches from your thighs. Pause briefly and
slowly lower back to starting position.
29
LOWER BODY
Meggan Grubb
WORKOUT 06
lower body // phase 01
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Walking Lunges
Begin standing with your feet shoulder width apart. Step
forward with one leg, flexing the knees to drop your hips.
Lower yourself down to bring your rear knee close to the
ground. Drive through the heel of your lead foot and extend
both knees to raise yourself back up. Then step forward
with your back foot and repeat in a walking motion.
//02
Fire Hydrants
30
31
Start on all fours, with your hands directly under your
shoulders and your knees directly under your hips. Keep your
right knee at a 90-degree angle as you slowly raise your leg
to the right, until it is parallel to the ground. Avoid lifting your
right hip, as you should keep both hips squared towards the
floor. Slowly lower your leg back to the ground and repeat.
Swap legs halfway through.
//03
Glute Bridge
Lie on your back on the floor, with your knees bent and feet
flat to the ground. Lift your hips off the ground until your
knees, hips and shoulders form a straight line. Squeeze the
glutes hard and keep your abs drawn in so you don’t
overextend your back during the exercise. Hold the position
for a couple of seconds and then lower back down.
//04
Reverse Lunge into Knee Drive
Start with a lunge back on your left leg, bending your knee
down to a low lunge position. Then as you straighten up bring
the left knee up into your chest. Lower leg back down into
the original lunge position and repeat. Swap legs halfway
through.
31
LOWER BODY
Meggan Grubb
//05
Pulse Box Squat (Chair or Sofa)
Starting with feet wider than hip width apart in front of
whatever platform you are using as your box (eg chair, sofa,
table). Slowly squat down until your bum touches the
platform. Pause briefly and return to starting position, try
not to rest on the platform at all.
//06
Wall Sit
32
Make sure your back is flat against the wall. Set your feet shoulder-width apart. Slide your back
down the wall, bending your legs until they’re in a 90 degree angle—or as close as you can get!
Your knees should be directly above your ankles. Engage your core and hold.
WORKOUT 07
upper body & abs // phase 01
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Press Up with Side Reach
Position hands palms-down on the floor, slightly wider
than shoulder width apart. I often perform this move on my
knees but to make things more challenging you can do
this with your legs extended out behind you with the balls
of your feet on the ground. Keeping your core and glutes
engaged, lower yourself down until your chest touches the
ground (or as close as you can get). Then press back up to
starting
position.Now lifting your left hand from the ground, tuck it
under your stomach and then lift it up to your side so your
fingers are reaching towards the ceiling and your body is
slightly twisted in the direction your arm is. Lower back
down and repeat with your right arm. Return to your press
up position and repeat the process.
//02
Tricep Dips
Start seated with knees bent and feet on the floor. Place
hands behind you on the chair, making sure they are directly
under your shoulders. Lift hips so you are hovering just above
the ground. Bend elbows straight back and use your triceps
to press back up.
33
UPPER BODY & ABS
Meggan Grubb
//03
Close Stance Press Ups
Start in a high plank position (or on knees). Place hands firmly on the ground, directly under shoulders, slightly closer
together than a normal press up. Keeping your core and glutes engaged, lower yourself down until your chest touches the
ground. Press back up to starting position and repeat.
//04
Abs Abductions
34
Start seated on the ground with legs out in front of you,
hovering above the ground. Keeping them hovering
throughout separate the legs apart, pause briefly and bring
them back together again.
//05
Knee to Elbow/Foot to Hand
Start lying on the ground with your arms and legs
extended. Lift your left leg at the same time as lifting
your right hand until they reach in the middle then
lower back down. Next, lift your left knee and right
arm (placing your right arm behind your head), repeat
movement in this position until knee and elbow touch
in the middle. Lower back down and repeat on the
other side.
35
//06
Flutter Kicks
Lie on your back with your legs extended and your arms
alongside your hips. Lift your legs 4 to 6 inches off the floor.
Keep your legs straight as you alternate raising one leg
higher, then switch sides quickly to create a flutter effect.
36
UPPER BODY & ABS
Meggan Grubb
WORKOUT 08
HIIT // phase 01
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
//01
Tuck Jumps
Start with your feet shoulder-width apart and your chest up.
Drive your arms up and explosively push up off the floor,
lifting your knees toward your chest. Bend your knees as you
land.
//02
Hands on Floor Oblique Jumps
Starting in a high plank position, keeping feet together jump
them diagonally forward to your left, return to starting
position and then repeat on the right.
37
HITT
Meggan Grubb
//03
Plank Shoulder/Tummy Taps
Hold a high plank position throughout. Keeping your core
and glutes engaged the whole time, reach your right arm to
touch your left shoulder, followed by your left arm to touch
your right shoulder. Then touch your tummy with your right
arm and then your left.
//04
Quick Feet into
Wide Quick feet
38
Start with your feet close together running on the spot in a fast jog motion for a few seconds,
then quickly jump feet into a wide stance continuing with your fast jog motion. Again keep this
wide stance for a few seconds and then go back to your closer stance.
//05
Squat Jumps
Stand with your feet slightly wider than shoulder-width
apart, toes turned slightly outwards. Squat down with your
weight in your heels and a neutral spine. When you hit the
bottom of your squat, squeeze your glutes and drive hard
through your legs and heels as you launch straight into your
jump. Land softly, then use the momentum from landing to
go right into your next rep.
//06
Jog on the Spot
Remaining on the same spot, lift your feet only an inch or
two off the ground, hopping from foot to foot.
39
AMRAP
Meggan Grubb
WORKOUT 09
AMRAP // phase 01
AMRAP is an abbreviation that means “as many reps/rounds as possible,” meaning
to do a circuit of exercises as many times as possible within a specific period of time.
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
//01
10 secs Power Star
Lower yourself down into a squat position whilst reaching to
touch the floor between your legs. Push up from your heels,
jumping in the air into a star jump position with your arms
and legs out to the side of you. Land back down into your
squat position touching the ground as you do.
//02
20 secs Plank
Place your forearms on the ground, around shoulder-width
apart, with your elbows aligned below your shoulders and
your arms parallel to your body. Hold this move keeping
your core and glutes engaged. Avoid dipping the lower
back. Make sure you keep your body in a straight line!
40
//03
30 secs High Knees
Place both your arms straight out in front of you as a guide
to where you want your knees to reach. Keeping your arms
out straight, lift your right knee up to meet your outstretched right arm (or as high as it can go). Then quickly
switch to your left knee repeating the motion up to your left
arm.
//04
40 secs Spider Legs
Starting in a high plank position with your legs close
together, jump both your legs outwards, away from each
other so they are now apart. Jump them back to starting
position and repeat.
41
//05
50 secs Burpees
Squat down and place your hands on the floor in front of you. Jump both feet back so that you’re now in a high plank position.
Drop to a push-up until your chest touches the floor and push up back into the plank position - (This is optional. You can leave
out the push up if you wish). Jump your feet back in towards your hands and explosively jump into the air.
42
AMRAP
Meggan Grubb
WORKOUT 10
AMRAP // phase 01
AMRAP is an abbreviation that means “as many reps/rounds as possible,” meaning
to do a circuit of exercises as many times as possible within a specific period of time.
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
//01
10 secs Squat Jumps
Stand with your feet slightly wider than shoulder-width
apart, toes turned slightly out. Squat down with your weight
in your heels and a neutral spine. When you hit the bottom
of your squat, squeeze your glutes and drive hard through
your legs and heels as you launch straight into your jump.
Land softly, then use the momentum from landing to go
right into your next rep.
//02
20 secs Feet Taps
Start in a high plank position. Bend your left knee and point
it outwards so the left foot is in front of the right foot. Reach
your right hand towards your left foot and tap it. Return to
starting position and repeat on the other side.
43
AMRAP
Meggan Grubb
//03
30 secs Jumping Lunges
//04
40 secs Press Ups
Position hands palms-down on the floor, slightly wider than
shoulder width apart. I perform this move on my knees but
to make things more challenging you can do this with your
legs extended out behind you with the balls of your feet on
the ground. Keeping your core and glutes engaged lower
yourself down, bending your elbows at a 90 degree angle
until your chest touches the ground (or as close as you can
get). Press back up to starting position and repeat.
44
Starting in a lunge position, jump up and whilst mid-air, switch
the position of your legs,placing the front leg behind you and
the rear leg in front.
Land gently and repeat!
//05
50 secs Butt Kickers
Stand with your legs shoulder-width apart. Flex your right
knee and kick your right heel up toward your glutes. Bring
your right foot back down. As the right leg comes down, flex
your left knee and kick your left foot up toward your glutes.
This should be done at jogging speed.
45
46
Phase One Complete!
Well Done!
47
48
PHASE 02
Next up, we have Phase 2.
Now things are starting to get slightly more difficult, we will need a few pieces of equipment. For phase 2 you will need the following:
- Dumbbells! These are included in many of the workouts, but don’t worry if you don’t have
any at home. You can create your own dumbbells by using full water bottles/tins of food/
tins of paint or anything else that adds some weight to your workout.
- Resistance bands! These are a great additional element to many of the workouts. If you
don’t have one at home you can still do all of the exercises and follow the workout.
Again we have a similar layout and a mix of all body parts and focuses!! All the workouts
are interchangeable and don’t follow a set course, so I would suggest picking whatever
one feels right on the day. You can even combine exercises from different routines if you
have your favourites! Enjoy!!
49
PHASE 02
Meggan Grubb
Workout 01 - Page 54-56 | Phase 02 | Full Body
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Front Raise with Twist
Jumping Lunges into Burpee
Starfish Crunch
Bent Over Rows
Frog Pump Pulse
Oblique Bend Downs
Workout 02 - Page 57-59 | Phase 02 | Lower Body
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Abductions with Resistance Band
Elevated Side Lunge Pulses
Bulgarian Split Squats
Leaning Side Lunges
Hip Thrusts with Abduction
Sumo Squats with Pulse
Workout 03 - Page 60-62 | Phase 02 | Upper Body & Abs
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
Side Plank Ab Crunch
Lateral Raise
Around The Worlds
Alternating Push Up Plank into Press Up
In and Out Abs
Lying Side
50
Workout 04 - Page 63-67 | Phase 02 | HITT
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
Squat Jump into Knee to Elbow Crunch
Burpee Opposites
Jumping Side to Side Floor Taps
Spider Leg Jumps
Quick Alternating Push Up Plank
Half Burpee into Squat Hold
Workout 05 - Page 68-70 | Phase 02 | Full Body
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
Romanian Deadlift into Squat
Weighted Press Above Head
Bicep Curls into Tricep Overhead
Russian Twists
Pause Hip Thrusts
Plank
Workout 06 - Page 71-73 | Phase 02 | Lower Body
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
Single Leg Bridge (with Resistance Band)
Glute Side Plank Lifts
Resistance Band Side to Side Squat Walks
Squat with Side Leg Lifts
Curtsey Lunges
Hamstring Curl Feet Slides (Using Socks)
51
PHASE 02
Meggan Grubb
Workout 07 - Page 74-77 | Phase 02 | Upper Body & Abs
45 secs per exercise
10-15 secs changeover between exercises
1 min rest between circuits
3-4 rounds
90 Degree Reach
Bent Over Fly into Bent Over Rows
Shoulder Press
Plank Rows
Walk Outs
Weighted Chest Press
Workout 08 - Page 78-81 | Phase 02 | HITT
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
Power Star Jumps
Cross Over Feet into Squat Floor Tap
Close Stance Squat Jump into Wide Stance Squat
High Knees
Toe Taps
Plank Walk into Shoulder Taps
Workout 09 - Page 82-85 | Phase 02 | AMRAP
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
10 secs Jumping Jacks
20 secs Sprint on Spot
30 secs Squat and Press
40 secs Glute Bridge with Abduction Resistance Band
50 secs Long Jump with Run Back
52
Workout 10 - Page 86-88 | Phase 02 | AMRAP
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
10 secs Alternating Push Up Planks (Fast)
20 secs Leg Raises
30 secs Bicep Curls
40 secs Lying Reverse Hyperextensions
50 secs Squat with Side Leg Lifts
53
FULL BODY
Meggan Grubb
WORKOUT 01
full body // phase 02
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Front Raise with Twist
Stand with your feet shoulder-width apart. Keep your back
straight and feet planted flat on the floor. Hold one weight
(or home alternative) in both hands in front of you. Lift the
weight slowly until your arms are parallel to the floor. Twist
your weight to the right and then to the left in a steering
wheel motion. Lower back down to your starting position.
//02
Jumping Lunges into Burpee
54
Begin in a lunge position, jump up and quickly swap your leg
positions in the air, landing in a lunge position with your legs
in the opposite positions to where they began. Squat down
and place your hands on the floor in front of you. Jump both
feet backwards so that you’re now in a high plank position.
Jump your feet back in towards your hands and
explosively jump into the air, landing in your lunge starting
position.
//03
Starfish Crunch
Start lying flat on your back with your legs around
shoulder-width apart. Lift your arms and legs towards each
other, with your legs at an almost 90 degree angle, slightly
apart. Bring your arms to reach in between your legs. Pause
briefly and return back to starting position.
//04
Bent Over Rows
Hold your dumbbells (or alternatives) in front of you so they
hang just in front of your thighs. Bend your knees slightly and
bring your torso forward, while keeping the back straight. Lift
the dumbbells towards your body, keeping your elbows close
to your body at all times. Pause briefly at the top and slowly
lower back down.
//05
Frog Pump Pulse
Lying on the ground, bring your feet together to create a
diamond shape with your legs. Keeping this position, squeeze
your glutes and thrust upwards creating a bridge. Pause briefly and without coming fully back down to the starting position, lower halfway and then thrust back upwards creating a
pulse. Repeat.
55
//06
Oblique Bend Downs
Start standing with feet hip-width apart with a weight in one
hand by your side and the other hand on your hip. Slowly
slide the weight down the side of your leg, letting your
other hip pop out slightly as you do. Lower as far as you can
without rounding forward or bending your knees. Pull the
weight back up until you are in the original position. Swap
sides halfway through!
56
FULL BODY
Meggan Grubb
WORKOUT 02
lower body // phase 02
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Abductions with Resistance Band
Start in a high plank position with a resistance band around
your ankles. Move your right leg out to your right - you
should feel a burn as you do this. Pause briefly and then
swap legs.
//02
Elevated Side Lunge Pulses
Stand next to a sofa/chair/anything that is raised! Place one
foot on the elevation, keeping your leg straight at
approximately a 60 degree angle to the body. Use your other
leg (positioned on the floor) to bend at the knee into a side
lunge. Push back up to your starting position and repeat.
Swap legs halfway through.
57
//03
Bulgarian Split Squats
Holding your weights, get into a forward lunge position with
your back foot elevated on a platform that is around knee
height. Your leading leg should be half a metre or so in front
of platform. Lower until your front thigh is almost horizontal,
keeping your knee in line with your foot. Drive up through
your front heel back to the starting position. Swap legs
halfway through.
//04
Leaning Side
Lunges
58
Hold your weights (or alternatives) standing in a sumo width stance (wider than shoulder-width).
Lean into your right leg bending at the right knee, pause briefly and push back up to starting
position. Repeat move on the other side.
LOWER BODY
Meggan Grubb
//05
Hip Thrusts with
Abduction
This move is very similar to a glute bridge however your back will be elevated. Find yourself
a raised surface again whether that be a sofa/chair. Start with your shoulder blades resting
against the raised surface and your weights placed on your hips with a resistance band around
your thighs. Squeezing your glutes, lift up your hips, pause briefly, then push both legs against
the resistance band and pause briefly again. Return your legs to the original position and repeat
full movement.
//06
Sumo Squats with Pulse
Stand with your feet wider than shoulder-width apart, holding your weights between your legs. Keeping your chest up
and core engaged, push your hips back, bend your knees,
and lower your body until your thighs are parallel to the
floor. Pause briefly, and then return to your starting position.
59
UPPER BODY & ABS
Meggan Grubb
WORKOUT 03
Upper Body & Abs // phase 02
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Side Plank Ab Crunch
Create a side plank with your body in a straight line and
turned onto your side. Place your elbow closest to the
ground directly beneath your shoulder, with your forearm
flat on the ground. Keep your hips lifted off the ground so
that your body is in a straight line. Maintain the side plank
position while bending the arm and leg highest above the
ground in together into a crunch. Pause briefly and return to
start position. Swap sides halfway through.
//02
Lateral Raise
60
Stand with a straight torso and your dumbbells/weights by
your side at arms length. While keeping your body still, lift the
dumbbells upwards while keeping your arms extended, but
with a slight bend in the elbow, until your arms are parallel to
the ground. Pause briefly and then lower to starting position.
//03
Around The Worlds
Stand with a straight torso and your dumbbells/weights
together in front of you. While keeping your body still and with a slight bend in the elbow, lift the dumbbells outwards in a
circular motion and continue raising them until they meet above your head. Pause briefly and lower back to starting position.
//04
Alternating Push Up Plank
into Press Up
Place your forearms on the ground at about shoulder-width
distance, with your elbows directly below your shoulders,
and your arms parallel to the body. Straighten one arm, plant
your hand onto the ground and then follow with the other
arm. Keeping your core and glutes engaged, lower your chest
until it touches the ground and press back up. Return to your
starting position by placing your forearms on the ground while
keeping your body in a plank.
61
UPPER BODY & ABS
Meggan Grubb
//05
In and Out Abs
Start sitting upright on the floor with your legs bent and feet
on the ground in front of you. Keeping a straight back, lift
your feet off the floor and bring your knees into your chest.
Pause briefly, then extend your legs in front, keeping your
feet off the ground throughout the movement.
//06
Lying Side
Ankle Taps
62
Lay on your back with your legs bent, feet planted on the ground and your arms by your side. Lift
your shoulders slightly off the ground and alternate tapping the outside of your ankles with each
hand, keeping your core tight.
WORKOUT 04
HITT // phase 02
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
//01
Squat Jump into Knee to Elbow Crunch
Start standing straight with your feet shoulder-width apart and your hands on the back of your head. Lower down into a squat
position, flexing at the hips and bending at the knees. Then jump into the air explosively, straightening your body and keeping
your hands on your head. Land back in your squat position and then straighten up to standing position. Bend your left knee and
bring it up towards your chest to touch with your right elbow. Lower back down and repeat on the other side. Stand straight
before returning to the squat jump to repeat movement.
//02
Burpee Opposites
Crouch down and place your hands on the floor in front of
you. Jump both feet back so that you’re now in a high plank
position. Drop to a push-up until your chest touches the floor
and push up back to plank position. (If you prefer, you can
leave out the push up). Jump the feet back in toward the
hands and explosively jump into the air, turning so that you
now land facing the opposite direction. Repeat entire burpee
move in this direction and then switch back to the starting
direction.
63
//03
Jumping Side to Side Floor Taps
Start with your feet wider than hip-width apart. Reach down
with your right hand to touch the floor in front of your left foot.
Quickly jump across to your right landing back in the same
position with your feet but this time reaching your left arm to
touch the floor in front of your right foot. Continue this
movement jumping back to your left, and then back to your
right and so on.
64
HITT
Meggan Grubb
65
//04
Spider Leg Jumps
Start in a high plank position. Keeping your arms still, jump
both legs outwards, away from each other so they are now
wide apart. Jump them back to starting position and repeat.
//05
Quick Alternating Push Up Plank
Place your forearms on the ground at about shoulder-width
distance with your elbows directly below your shoulders,
and your arms parallel to the body. Straighten one arm,
plant your hand onto the ground and then follow with the
other arm. Do this move as fast as you can!
66
HITT
Meggan Grubb
//06
Half Burpee into Squat Hold
Start in a low squat position (almost as if you were
crouched), place your hands on the floor in front of you and
jump both feet back into a high plank position. Jump your
feet back in towards your hands but instead of jumping up
as you would for a normal burpee, hold the squat position
for 3 seconds. Repeat, jumping back out into the plank
position and back again.
67
FULL BODY
Meggan Grubb
WORKOUT 05
full body // phase 02
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Romanian Deadlift into Squat
Start standing straight with a slight bend in your knee and your
weights in front of you. Lower the weights by moving your
bum back as far as you can. Keep the weights close to your
body, your head looking forward and your shoulders back. The
depth you go will depend on your flexibility but you should
feel the sensation in your hamstrings (the muscles below your
bum). Pause briefly at the bottom and then return to starting
position. Step your feet out slightly so that they are shoulderwidth apart. Lower down into a squat position, flexing at the
hips and bending at the knees until hip joint is slightly lower
than your knees. Drive back up through heels until standing
straight, then go back into your RDL movement and repeat!
68
//02
Weighted Press Above Head
Stand with your feet slightly apart and a weight held in each
hand close to your chest. Keeping your body still and your
core engaged, press the weights up above your head. Pause
briefly and lower back to starting position.
//03
Bicep Curls into Tricep Overhead
Stand straight with your arms relaxed at your sides and a
weight in either hand. Keeping your elbows close to your
sides and the upper arms stationary, curl the weight while
contracting your biceps. Raise the weight until your biceps
are fully contracted and the dumbbell are at shoulder
level. Continue to lift the weight behind your head so that
your elbows are now facing the ceiling. Keeping your
shoulders still, push the weight upwards so your arms fully
extend straight into the air. Pause briefly and lower the
weights back to your shoulders. Then lower your elbows
and uncurling your biceps, returning to the starting position.
69
//04
Russian Twists
//05
Pause Hip Thrusts
This move is very similar to a glute bridge however your
shoulders and back will be elevated off the ground. Find
yourself a surface to elevate yourself on, whether that be a
sofa or chair. Start with your shoulder blades leaning against
the object and place the weight on your hips. Squeezing your glutes, lift up your hips, keeping your shoulders
pressed down against the surface of your chair. Pause
briefly for 3-5 seconds, then lower back down to starting
position.
//06
Plank
Place your forearms on the ground at shoulder-width
distance, with your elbows directly below your shoulders,
and your arms parallel to the body. Hold this move keeping
your core and glutes engaged. Avoid dipping your lower
back, keep your body in a straight line!
70
FULL BODY
Meggan Grubb
Lie down on the floor with your knees bent and your feet flat
on the ground. Lift your upper body off the ground so that
your torso and thighs form a v-shape. Holding a weight in your
hands, keep your abs contracted and twist your torso to the
right, bringing your weight out to the right side of your body.
Rotate back through the centre, then twist to the left.
WORKOUT 06
lower body // phase 02
45 secs per exercise
10-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
Single Leg Bridge
(with Resistance Band)
Lay on your back with your hands by your sides, your knees
bent and feet flat on the floor with a resistance band around
your thighs. Straighten out one leg and thrust your hips
upwards creating a bridge. Pause briefly and lower back
down. Swap your legs halfway through!
//02
Glute Side Plank Lifts
Create a side plank, with your body in a straight line and turned onto your side.
Place your elbow closest to the ground directly beneath your shoulder and that
same forearm flat on the ground. Keep your hips lifted off the ground, so that your
body is in a straight line. Maintain the side plank position while lifting up the leg
furthest from the ground until it is parallel to the ground, then lower back down.
Swap sides halfway through.
71
LOWER BODY
Meggan Grubb
//03
Resistance Band Side to Side
Squat Walks
Start standing with a resistance band around your thighs.
Squat down, bending at the knees and flexing at the hips (the
wider your stance the more the resistance band will burn).
Walk out your right leg further to your right, widening your
stance, but keeping your low squat stance. Follow with your
left leg shortly afterwards, to return your stance to the original
position. Continue walking in your squat stance changing the
direction from left to right.
//04
Squat with Side Leg Lifts
Stand with your feet slightly wider than your hips and your
toes pointed slightly outward. Flexing at the hips and
bending at the knees, squat down until your hips are slightly
lower than your knees. As you push up to starting position, lift
your left leg straight outward until it is almost parallel to the
ground (this will vary depending on flexibility). Bring your foot
back down to starting position. Go back down into your squat
and this time on the way back up lift your right leg.
72
//05
Curtsey Lunges
Start from standing. Step your left leg behind you and to the right so that your
thighs cross, bending both knees as if you were curtsying. Make sure your front
knee is aligned with your front ankle. Return to standing, and switch sides each
time.
//06
Hamstring Curl Feet Slides (Using Socks)
For this exercise you will need to be wearing only socks and on a hard surface so they can slide along the ground. Lie on your
back with your legs extended. Keep your shoulders and head pressed into the floor while you drive your heels down and your
glutes up so that your bum, lower back and legs come up off the floor. Pull your heels to your bum, sliding them slowly along
the floor. Return to your original position by sliding your heels back out so your legs are straight but do not let your legs, your
lower back or your bum touch the floor.
73
UPPER BODY & ABS
Meggan Grubb
WORKOUT 07
upper body & abs // phase 02
45 secs per exercise
0-15 sec changeover between exercises
1 min rest between circuits
3-4 rounds
//01
90 degree reach
Lying on your back on a mat with your feet in the air at a 90
degree angle and arms out behind you - hold your weight if
you wish. Reach your hands up as close to your feet as you
can, pause briefly and lower back down.
//02
Bent Over Fly into Bent Over Rows
Stand with your feet shoulder-width apart, holding a weight in
each hand. Flex at the hips until your chest is almost parallel
with the ground. Allow the weights to hang straight down at
arm’s length. Keeping your back flat and your core braced,
raise your arms out to your sides until they’re in line with your
body. Return your hands to the centre at arm’s length, and
then go into your bent over row, lifting the dumbbells towards
your body in a “rowing” movement, keeping your elbows
close to your body at all times. Pause briefly at the top and
slowly lower back down until your weights return to arm’s
length. Repeat by starting again with your bent over fly.
74
//03
Shoulder Press
Hold a dumbbell or alternative weight in each hand.
Stand straight with your feet firmly planted on the
floor about hip-width apart. Bend your elbows and
raise your upper arms to shoulder height so the
dumbbells are at ear level with your palms facing
forward. Push the dumbbells up and in until the ends
of the dumbbells touch lightly, directly over your
head, and then lower the dumbbells back to ear level.
75
UPPER BODY & ABS
Meggan Grubb
//04
Plank Rows
Start in a high plank position with your hands resting on your weights. Lift your left
weight up towards your chest, keeping your arm close to your side. Squeeze at the
top of the movement and pause briefly then lower back down. Repeat on opposite
side.
//05
Walk Outs
Start standing with hands by your sides. Bend over and place
hands on floor in front of your feet. Move your weight onto
your hands and use them to walk out as far forward as you
can, keeping your feet planted on the ground. Pause briefly
and slowly walk yourself back up to starting position.
76
//06
Weighted Chest Press
Lie on the floor with a weight in each hand
and your feet flat on the floor. Beginning
with the weights at your chest, push the
weights up so that your arms are directly
over your shoulders and your palms are
facing up. Pause briefly and slowly lower
back down.
77
HITT
Meggan Grubb
WORKOUT 08
HITT // phase 02
30 secs per exercise
0 rest between exercises
1 min rest between circuits
3-4 rounds
//01
Power Star Jumps
Lower yourself down into a squat position whilst reaching
to touch the floor between your legs. Push up from your
heels and jump into the air in a star jump position with arms
and legs out to your sides. Land back down into your squat
position touching the ground as you do.
//02
Cross Over Feet into Squat
Floor Tap
Start standing with feet hip-width apart. Jump, crossing one
foot in front of the other whilst in mid air, then jump them
back apart landing in a squat position. Touch the floor at the
bottom of the squat and then jump back up crossing the
opposite foot in front of the other.
78
//03
Close Stance Squat Jump into
Wide Stance Squat
Stand with feet slightly wider than your hips with toes
pointed slightly outward. Put arms straight out in front of
you, parallel to the ground (hold weight if you wish). Flexing
at the hips and bending at the knees, squat down until hip
joint is slightly lower than your knees. Jump in the air and
bring your feet together to land in a close squat position.
Jump back in the air and move your feet outward to land
back in your normal squat position.
79
HITT
Meggan Grubb
//04
High Knees
Place both arms straight in front of you as a guide to where
you want your knees to reach. Lift your right knee as high
as it will go, then quickly switch so your left knee is high.
Continue switching and repeat.
//05
Toe Taps
80
Start facing your platform (sofa/chair/bench) and make
sure it is sturdy and not too high! Place one foot on the
object and quickly jump while switching to place the
opposite foot onto the surface. Continue switching sides as
fast as you can.
//06
Plank Walk into
Shoulder Taps
Starting in a high plank position, step out your right foot and
right hand to your right, widening your plank position. Then
bring your left foot and left hand inwards to return to your
original high plank shape. Do this twice, then tap your right
hand to your left shoulder followed by your left hand to
your right shoulder. Repeat your plank walk in the opposite
direction.
81
WORKOUT 09
AMRAP // phase 02
AMRAP is an abbreviation that means “as many reps/rounds as possible,” meaning
to do a circuit of exercises as many times as possible within a specific period of time.
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
//01
10 secs Jumping Jacks
Begin by standing with your legs straight and your arms to
your sides. Jump up and spread your feet wider, landing
beyond hip-width apart while bringing your arms above
your head, nearly touching. Jump again, lowering your arms
to your sides and bringing your legs together, landing back
in your starting position.
82
AMRAP
Meggan Grubb
//02
20 Sec Sprint on the Spot
Run as quickly as you possibly can on the spot!
//03
30 secs Squat and Press
Stand with feet slightly wider than your hips, with your toes
pointed slightly outward and holding a weight in both hands
in front of you. Flexing at the hips and bending at the knees,
squat down until hip joint is slightly lower than your knees.
Push through your heels back to starting position whilst
lifting the weight at the same time until it reaches above
your head. Lower weight back to starting position and then
repeat.
83
//04
40 secs Glute Bridge with
Abduction Resistance Band
Lay on your back with your knees bent and feet flat on the
ground and with a resistance band around your thighs.
Squeezing your glutes, lift up your hips, pause briefly, then
push both your legs outwards against the resistance band
and pause again. Return your legs to their original position
and lower back down..
//05
50 secs Long Jump with Run Back
Making sure you have enough room in front of you, squat
down and swing your arms back to help momentum, then
jump forward as far as you can, landing back in your squat
position. Run backwards to your starting position and
repeat.
84
85
AMRAP
Meggan Grubb
WORKOUT 10
AMRAP // phase 02
AMRAP is an abbreviation that means “as many reps/rounds as possible,” meaning
to do a circuit of exercises as many times as possible within a specific period of time.
20 mins
In this section you will be performing the workout as it is set, with each exercise increasing in
time and no rest between each exercise, performing as many reps as possible in the given time!
Once you have completed one full set, restart and continue for 20 minutes!
//01
10 secs Alternating Push Up Planks
(Fast)
Place your forearms on the ground at about shoulder-width
distance with your elbows directly below your shoulders and
your arms parallel to the body. Straighten one arm, plant your
hand onto the ground and then follow with the other arm. Do
this move as fast as you can!
//02
20 secs Leg Raises
Lay on your back with your legs together and flat on the
ground. Keeping your legs straight, lift them up to the ceiling
until your bum lifts slightly off the floor. Slowly lower your legs
back down until they are just above the floor, then lift back up
and repeat move.
86
//03
30 secs Bicep Curls
Stand straight with a dumbbell or alternative weight in each hand at arm’s length. Keeping your elbows close to your sides,
rotate the palms of your hands until they are facing forward. This will be your starting position. Keeping the upper arms
stationary, curl the weights while contracting your biceps. Raise the weights until your biceps are fully contracted and the
dumbbells are at shoulder level. Pause briefly and lower back to starting position.
//04
40 secs Lying Reverse
Hyperextensions
Lay face down on the ground with your legs straight behind
you. Lift both legs up while keeping them straight and
squeeze your glutes whilst doing so. Pause briefly and
lower back down.
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//05
50 secs Squat with Side Leg Lifts
Stand with your feet slightly wider than your hips and your
toes pointed slightly outward. Flexing at the hips and
bending at the knees, squat down until your hip joint is
slightly lower than your knees. As you push up to starting
position lift your left leg straight outward until it is almost
parallel to the ground (this will vary depending on
flexibility). Bring your foot back down to starting position. Go
back down into your squat and on the way back up lift your
right leg. To intensify this exercise, add a resistance band.
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Thank You!
So that brings us to the end of The Peach Plan Home Guide! I hope
you have loved it as much as I have enjoyed creating it. Thank you
so much for supporting me and don’t forget to join The Peachy
Community on Facebook. You’ll join me and a bunch of others
using the plans - it’s like a family and I love the group so much.
Once you have finished, please do continue working through
the workouts, mixing up the exercises. Just play around with it.
Progress takes time and work! This plan is here to guide you but
is in no way set out in a strict pattern that you must follow forever.
Pick some exercises from the workouts here and create your own
workout routine and continue to add in more weights. Just keep
moving, as moving your body in any way is the most important
thing. And don’t forget to enjoy it too... If that means putting on
cringey 90s playlists while you train, then do it!
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