Grace fit home guide 1.pdf - THE GRACE FIT HOME GUIDE WEEKS...

THE
GRACE FIT
HOME GUIDE
WEEKS 1-8
#GFHG
#GRACEFITGUIDE

Contents
1
Introduction
About the GFHG
Recommendations Before You Dive In
Equipment Recommendations
Disclaimers
The Workout Split
Reaching Your Goals with GFHG
Nutrition incl. Cheat Meals
Week 1 & 3
500 Rep Challenge
Lower Body
Upper Body
Full Body
Abs & Cardio
Week 2 & 4
Lower Body
Upper Body
Full Body
Abs & Cardio
Week 1 - 4
Booty
Arms & Abs
Legs & Cardio
Week 5 & 7
500 Rep Challenge
Lower Body
Upper Body
Full Body
Abs & Cardio
Week 6 & 8
Lower Body
Upper Body
Full Body
Abs & Cardio
Week 5 - 8
Booty
Arms & Abs
Legs & Cardio
500 Rep Challenge
Glossary
2
4
5
6
8
8
11
12
17
18
19
20
21
23
24
25
26
28
29
30
33
34
35
36
37
39
40
41
42
44
45
46
47
50

2
Introduction
2
Hey you!
Welcome to your new Grace Fit Home Guide: #GFHG . Well done for
deciding to continue your journey to a stronger, fitter and more
confident you. If you’re willing to put in the work, then I KNOW you’ll go
far.
Before you dive in, make sure you read the recommendations pages.
I know it’s easy to skip a load of writing, but by reading them you can
make sure you’re doing exactly the right thing, helping you to reach your
goals faster.
Thank you for being a part of the GFG family – a community of kind,
determined and likeminded people who want to lift each other up and
support each other on this journey.
Let’s get started!
Tag @gracefitguide @gracefituk #GFHG #GFG #GraceFitGuide
#GFGBB on social media for a chance to be featured on my pages!

My Social Media Pages
I post a variety of different things on each of my social medias. Make
sure you’re following along for everything from workouts to selfies, vlogs
to photos of dogs and much more!
Instagram: @gracefituk
Twitter: @gracefituk
YouTube: Search ‘Grace Fit UK’ or type:
into the search bar
Depop: @gracefituk – for all clothes from brand new
activewear to fancy dresses, with 20% of profits going to
charity!
3

4
About The GFHG
So, now you’re here, let me tell you a little more about the #GFHG and
what it will help you to achieve when you put the work in.
I have always wanted working out to be as accessible as possible. I don’t
believe that you should need to be wealthy or financially successful to
be fit and healthy, and whilst I produce a number of products to en -
hance your workout experience, I will never claim that these are
necessary by any means. To get fit and healthy all you need is yourself
(and a little bit of determination).
Just over a year ago I created the #GFG : 24 weeks of weight training
workouts to be performed at the gym. The guides have done amazingly
well – over 15,000 women are currently doing them, achieving the most
incredible transformations in not only physical appearance but also in
strength, confidence and ability. I have always believed in the benefits of
weight training and gained a lot of my muscle growth progress through
doing so. That being said, I also fell in love with fitness through working
out with absolutely no equipment in my living room. When I first got