Fit With Mari

2 2
Home Guide

By: Mari Llewellyn

@ marillewellyn
 Table of Contents

A Note From Me 3

Take Pictures! 4

Join the Team! 5

Guide Overview 6

Equipment 7

Cardio 8-9

Intro to Circuits 10

Week 1 11-14

Week 2 15-18

Week 3 19-22

Week 4 23-26

Week 5 27-30

Ab Circuits 31

2
 A Note From Me
Welcome to the Fit With Mari Home Guide! After an
overwhelming amount of requests for a Home Guide 2,
it’s finally here!

Fitness is the best decision I have ever

made. It has helped me to love myself, discover who I
am and grow as a person. I want ALL of you to
experience fitness, whether it’s in the gym or at
home.

I made these workouts to be effective and to give you

the results you deserve. This guide is based around all
of the exercises I have used to change my body. I
encourage you to push yourself! There is no magic
workout, if you want to see progress, you’re going to
need to give your all. I know that you can do it! I
can’t wait to see your results.

Lots of love,
Mari xo

Disclaimer: While reading this guide, please remember that I do not have a
personal trainer certification. I am not liable for any injuries you may obtain from
these exercises. These are simply the workouts that I followed to reach my goals,
3 and I hope to help you do the same. Selling or sharing this guide is illegal.
Take Pictures!

Taking photos during your

journey will act as great
motivation. While you may
not feel like taking a photo
of yourself on day 1, you will
be so thankful you did in the
long run. Often times you’ll
see more results in the
mirror than on the scale.

Share your progress with

me! I would love to see your
transformations! Tag me in
your instagram photos or
DM me!

Tag me in your Instagram

photos and use the hashtag
#fitwithmari

#FitWithMari
4
 Join the Team!
Before you get started make sure to join...

Our amazing and our highly active

facebook community Instagram page
(Fit With Mari) (@fitwithmarihome).

The facebook community is a group of women all following the Fit

With Mari Guides. These women are there for support, motivation
and advice! You have also received instructions on joining these
pages in your confirmation email.

Facebook Group: Fit With Mari

(Please request the page and allow 24 hrs for your acceptance.)
Instagram Page: @fitwithmarihome
(Please request to follow and DM THIS ACCOUNT with your order #,
please allow 24 hrs for your acceptance.)

#FitWithMari
5
 Guide Overview

This home guide is a compilation of all my staple exercises. My all time favorite
exercises have always been free weight movements (AKA not machines.) Free
weight movements are going to engage multiple muscle groups in your body,
while burning the most calories. Remember, lifting weights isn’t just for muscle
growth. Lifting burns a ton of calories! This guide is going to help you lose fat
AND tone. Additionally, you’ll be able to do these workouts anywhere, anytime.
All you need is a pair of dumbbells ranging from light to heavy (see equipment
page,) and a resistance band!

No workout is the same in this guide. I believe that switching up your routine is
crucial in continuing to see progress! You will be alternating between upper body
and lower body to make sure we achieve a nice balanced physique. This guide is
a 4 days a week, 5 week program. Each week progresses in difficulty. With that
said, this guide is not a rule book! Feel free to do more or less of the days
recommended. You can simply cycle the workouts if you choose to. By the end of
this guide you will be able to build your own workout routine!

The workouts in this guide will be done as circuits. You should repeat each circuit
SIX or NINE times (depending on your ability) with little to no rest between
exercises. After every third completed circuit, you should take a break for 1-3
minutes. Some of your workouts will include a ‘circuit slayer’ also known as a
finisher! The circuit slayer will be done immediately following your completed
THIRD circuit- right before your break. You will be doing the circuit slayer either
TWICE or THREE times, depending on your ability.

6
 Equipment
The equipment I suggest for this guide are:

!
Resistance Bands
Many of the exercises in these guides will involve a band!
Activating your glutes & legs properly is essential for safety
and for proper muscle growth. I’d highly recommend
investing in our Mari Fitness bands. Thick thigh approved
and high quality material that won’t roll or snap. The bands
come in two different sizes, and 3 colors! You can find
them on my website: www.marieasyfitness.com

Supplements
Greg and I are very picky about the supplements we
take, particularly pre-workout. I had a hard time
finding a pre-workout that was delicious but didn’t
trigger my anxiety. This is how we created Bloom
Nutrition. Our pre-workouts have amazing ingredients
to enhance your workout! To read more about them,
head over to www.bloomnu.com. Use coupon code
“Squad” for 10% off at checkout!

Weights
I would highly recommend investing in a set of dumbells that vary in weight. As you will
see in this guide, you will have a recommend weight depending on the exercise. This
weight will vary between light, medium and heavy. In weight lifting, exercises will require
different weights. For example, a rear delt fly will require a much lighter weight than a
hip thrust. It is important that you push yourself on the weights used. The heavier the
weight, the stronger you will get, and the more calories you will burn! However, not all
exercises are designed for heavy weights.

Dumbbell Set Recommendations (Based on strength level):

LIGHT MEDIUM HEAVY

2.5lbs - 8lbs 8lbs - 15lbs 15lbs - 20lbs

7
 Cardio
Suggested Cardio Schedule

We are starting off slow which is just the way it should be! Sustainability is our
priority and is how to get REAL, lasting results. In addition to weight training and
proper nutrition, my favorite way to burn some extra calories is just by simply
moving more! This doesn’t require a treadmill, a bike, or a workout class...just your
feet! 10-minute walks, 1-3 times throughout the day (ideally after a meal,) are so
simple but also have a ton of health and weight loss benefits!

Benefits of 10 Minute Walks:

Improved digestion and nutrient partitioning.

Better glucose level control.

Studies show that multiple short walks is better than 1 long walk.

Great time for reflection (mental health benefits!)

Everyone can do it!

After week 2 you will start to see a recommended 10-minute stair session. I
promise this is not as intimidating as it sounds. This is a quick, fun, calorie blasting
technique! Any staircase in your workplace, house, or (my favorite) outside at a
school ground or park! Just set a timer for 10 minutes and walk up and down the
steps. Get that heart rate up, feel those legs burning, give your body something it
isn’t used to! If you’re in the mood for a challenge, feel free to incorporate your
Mari Fitness band!

By week 4, along with weight training, you will be up and moving an extra 3 times
a day! Your body will love it and it barely takes any time out of your day! This
practice is great for you physically and mentally. Take note of how you’re feeling
after each walk, I promise you’ll see a great improvement.

Your cardio schedule is on

the next page!

8
 Cardio
Suggested Cardio Schedule

Week Training Days Off Days

10 Min Brisk Walk 10 Min Brisk Walk

1

10 Min Brisk Walk 10 Min Brisk Walk

2 (2x a day)

10 Min Brisk Walk 10 Min Brisk Walk

3 (2x a day) 10 Min Stair Session

10 Min Brisk Walk 10 Min Brisk Walk

4 (2x a day) 10 Min Stair Session

10 Min Brisk Walk 10 Min Brisk Walk

5 (2x a day) (2x a day)
10 Min Stair Session
(1x a day)

9
 Intro to Circuits
The workouts in this guide will be done as circuits.

4 5
2

You should repeat each circuit FOUR or SIX times

(depending on your ability) with little to no rest between
exercises. 

After every 2-3 (half-way) completed circuits, you should take

a break for 1-3 minutes.

Some of your workouts will include a ‘circuit slayer’ also

known as a finisher! The circuit slayer will be done
immediately following your completed second or third
circuit- right before your break.

You will be doing the circuit slayer 2 times, depending on

your ability.

Abs: At the end of every Upper Body day you will see an ab
circuit indicated by #. The ab circuits can be found at the
bottom of the guide. There are 3 different ab circuits.

Good luck! Xo
10
Week 1 Day 1 Upper Body 11

Pushups
Until Failure

I do knee pushups. This is

an amazing exercise to
track your progress with! Alternating Bent Over Row
Write down in your notes
how many you can get! MEDIUM 8 Reps

Back!to back each side each

rep!

1 2

Overhead Press
1 2
15 Reps MEDIUM

Slow and controlled form

on these! We are in no rush! Tricep Kickback
LIGHT 12 Reps

3
Movement at the elbow
joint, not the shoulder!

1 2
4

Hammer Curls
12 Reps LIGHT 1 2
All the way
! down, all the
way up!
Cardio
10 min brisk walk

1 2

Abs Circuit #1
Week 1 Day 2 Lower Body 12

Cha Chas
10 Reps
Seated Abduction
Watch demonstration video
12 Reps
on @fitwithmarihome

1 second pause at open part

of rep!
! " Feel those glutes!

2
1 2

1 2
Wide Stance Squat
15 Reps HEAVY

DB up on shoulders, glute
squeeze at top! Pulse Lunge
MEDIUM 9 Reps
3
3 each leg back to back 3
times, totaling 9 each leg!

1 2
4

RDL
12 Reps MEDIUM 1 2
Push your hips back,
contract those hamstrings
and glutes to lift torso on
way up!
Cardio
5 10 min brisk walk

1 2
Week 1 Day 3 Upper Body 13

Bent Over Row

15 Reps MEDIUM

Squeezing shoulder blades Side Laterals

together at top of rep!
LIGHT 12 Reps

Pinkies up like you're

pouring tea!

2
1 2

1 2
Close Grip Floor Press
15 Reps MEDIUM

Elbows in at torso sides!

Rear Delt Fly
LIGHT 12 Reps
3
Spread hands as far apart as
you can!

1 2
4

Bicep Curl
12 Reps LIGHT 1 2
DB grip is parallel to floor!

Cardio
5 10 min brisk walk
1 2

Abs Circuit #2
Week 1 Day 4 Lower Body 14

Frog Pump
12 Reps
Hip Thrust
Pushing heels together,
HEAVY 15 Reps
squeezing glutes, hips lift
naturally!
Push through your heels and
keep those glutes squeezed
tight!

1 2

1 2
Pulse Squats
15 Reps MEDIUM

Quick pace, only 3/4

way up! Hamstring Curl
LIGHT 12 Reps
3
Slow and controlled, try to
feel that hamstring muscle!

1 2
4

Pulse Lunge in Place

Until Failure SLAYER 1 2
Pulse reps are only 3/4 way
up and quick! 6 reps each
leg back and forth, until
failure!
Cardio
10 min brisk walk

1 2
Week 2 Day 1 Upper Body 15

Close Grip Pushups

Until Failure

Hand placement is right

inside shoulder width!

Side Lateral
LIGHT 12 Reps

2
1 2

1 2
Front Raise
12 Reps LIGHT

Top of rep is arms parallel

to floor. Alternating Overhead Press
MEDIUM 8 Reps
3
8 reps each arm! Slow and
controlled!

1 2
4

Behind the Head Extension

12 Reps MEDIUM 1 2
Feeling that tricep stretch at
the bottom of the rep!

Cardio
5 10 min brisk walk (2x)

1 2

Abs Circuit #3
Week 2 Day 2 Lower Body 16

Single Leg Hip Thrust

2x6 Sets

6 reps each leg alternate

twice! Back Lunge to Squat
MEDIUM 6 Reps

6 reps each leg alternating.

Squat in between each rep!

2
1 2

1 2
Narrow Stance Squat Pulse w. RB
12 Reps MEDIUM

Pulse reps are quick and

only 3/4 range of motion. Goblet Squat DB Down
HEAVY 15 Reps
3
Wider stance, glute squeeze
at top of rep!

1 2
4

Frog Pump
12 Reps SLAYER 1 2
Push your hips back,
contract those hamstrings
and glutei to lift torso
naturally!
Cardio
10 min brisk walk (2x)

1 2
Week 2 Day 3 Upper Body 17

Bent Over Row

12 Reps MEDIUM

Squeezing shoulder blades Skull Crusher

at top of rep!
LIGHT 12 Reps

Slow and controlled,

! burn
those triceps!

2
1 2

1 2
Close Grip Floor Press
12 Reps MEDIUM

Elbows are torso width

apart, touch torso at bottom
of rep. Hammer Curl
LIGHT 15 Reps
3
Quick pace, higher rep!

1 2
4

Floor Press
1 2
Until Failure SLAYER MEDIUM

Elbows out to point of arms

almost perpindicular to
torso! Medium weight
repped until failure!
Cardio
10 min brisk walk (2x)

1 2
Abs Circuit #2
Week 2 Day 4 Lower Body 18

Pulse Lunge in Place

3x3 Sets MEDIUM
Hip Thrust w. Abduction
3 reps each side back and
MEDIUM 8 Reps
forth 3 times!

Concentrate on that glute

flex especially
! on the
abduction!

2
1 2

Hamstring Curl 1 2

10 Reps LIGHT

Frustrating movement, I
know, but fanstatic for
hamstrings! RDL
MEDIUM 12 Reps
3
Focusing on hamstrings and
glutes, not lower back!

1 2
4

Goblet Squat DB Down

Until Failure 1 2
HEAVY SLAYER

Heavy weight, pushing

through heels!
Cardio
10 min brisk walk (2x)

1 2
Week 3 Day 1 Upper Body 19

Pushups
Until Failure

Front Raise
LIGHT 10 Reps

Front shoulder exercise!

1 2
2

1 2

Side Lateral
10 Reps LIGHT

Skull Crusher
3 LIGHT 10Reps

My favorite tricep exercise!

1 2

1 2
Floor Press
10 Reps MEDIUM

Cardio
5 10 min brisk walk

1 2
Abs Circuit #1
Week 3 Day 2 Lower Body 20

Banded Clams or Seated Abductions

8 Reps

8 Reps each leg!

Banded Shuffle
MEDIUM 8 Reps
!
8 Reps each leg!

1 2 2

1 2
Goblet Squat DB Down
12 Reps HEAVY

Heavy weight, pushing

through heels! Back Lunge to Squat
MEDIUM 6 Reps
3
6 Reps each leg!

1 2
4

Single Leg Hip Thrust

Until Failure SLAYER
1 2

3 reps each side, switching !

back to back until failure!

Cardio
10 min brisk walk

1 2
Week 3 Day 3 Upper Body 21

Arnold Press
10 Reps MEDIUM

Amazing exercise for front Alternating Bent Over Row

shoulder/armpit area!
MEDIUM 8 Reps

8 reps each side!

2
1 2

1 2
Tricep Kickback
8 Reps LIGHT

Strict form, focus on

contracting that tricep
muscle!

Bicep Curl
3
LIGHT 10 Reps

1 2
4

Close Grip Floor Press

1 2
Until Failure SLAYER MEDIUM

Heavy weight, repping until

failure. Slow and controlled
tempo!

Cardio
10 min brisk walk

1 2

Abs Circuit #3
Week 3 Day 4 Lower Body 22

Pulse Lunge
9 Reps MEDIUM

3/4 range of motion. 3 each

leg back to back 3 times,
totaling 9 each leg!
RDL
MEDIUM 12 Reps

2
1 2

Narrow Stance Squat 1 2

15 Reps MEDIUM

Narrow stance targeting

quads. Still pushing through
heels! Frog Pump
12 Reps
3
Glute squeezing entire
time!

1 2
4

1 2
Calf Raise on Step
Until Failure SLAYER

Cardio
10 min brisk walk

1 2
Week 4 Day 1 Upper Body 23

Knee Pushups
Until Failure

Floor Press
MEDIUM 12 Reps

1 2 Not close grip, elbows out.

1 2
One Arm Row
3x5 Reps MEDIUM

5 reps each side back to

back 3 times!

Single Arm Bicep Curl

3 LIGHT 4x3 Reps

3 reps per side, back to

back each side 4 times!
1 2
4

Behind the Head Extension 1 2

12 Reps LIGHT

Cardio
5
10 min brisk walk (2x)

1 2

Abs Circuit #2
Week 4 Day 2 Lower Body 24

Banded Cha Chas

10 Reps

Watch video on
@fitwithmarihome
Wide Stance Squat
HEAVY 15 Reps

2
1 2

1 2

RDL
12 Reps MEDIUM
Pulse Lunge In Place
3 MEDIUM 3x3 Reps

3 reps each side, back to

back 3 times!
1 2
4

Frog Pump
Until Failure SLAYER 1 2
Frog pumps until failure are
brutal! You can add a
dumbbell for more
resistance!

Cardio
10 min brisk walk (2x)

1 2
Week 4 Day 3 Upper Body 25

Side Laterals Alternating Bent Over Row

12 Reps LIGHT
LIGHT 12 Reps

1 2
1 2

Skull Crushers
Overhead Press
LIGHT 12 Reps
12 Reps MEDIUM
Slow and controlled tempo!
Try to use a heavier DB on
this!

1 2
1 2
Close Grip Floor Press
Until Failure

Hammer Curl Heavy weight, repping until

failure. Slow and controlled
12 Reps LIGHT tempo!

Slow and controlled tempo!

6
1 2

1 2 Cardio
10 min brisk walk (2x)

Abs Circuit #1
Week 4 Day 4 Lower Body 26

Frog Pump
15 Reps
Hip Thrust
MEDIUM 12 Reps

Pushing through heels,

focusing
! on using glutes!
1 2
2

1 2

Back Lunge to Squat

6 Reps MEDIUM

6 reps each leg! Goblet Squat DB Down

HEAVY 15 Reps
3
Heavy movement, straight/
strong back!

1 2
4

1 2
Hamstring Curl
Until Failure SLAYER MEDIUM

Cardio
10 min brisk walk (2x)

1 2
Week 5 Day 1 Upper Body 27

Side Laterals
10 Reps LIGHT

Upright Row
LIGHT 10 Reps

Top of rep is elbows at

1 2 about ear level!

1 2

Arnold Press
10 Reps MEDIUM

Rear Delt Flies

3 LIGHT 10 Reps

Spread hands as far apart as

you can!
1 2
4

Skull Crushers 1 2
10 Reps LIGHT

Cardio
5 10 min brisk walk (2x)

1 2
Week 5 Day 2 Lower Body 28

Banded Frog Pump

10 Reps

A normal frog pump,

pushing heels together,
!
band for extra
Laying Band Abduction
10 Reps

1 2

1 2
Single Leg Hip Thrust
8 Reps

8 reps each leg! Alternating

or all at once!

Static Hold with Band

3
Until Failure

1 2 4

Narrow Stance Squat

12 Reps HEAVY 1 1
5

1 2 Cardio
10 min brisk walk (2x)

Abs Circuit #1
Week 5 Day 3 Upper Body 29

Bent Over Row

10 Reps MEDIUM

If you feel comfortable, use

a heavier db on these!
Close Grip Floor Press
MEDIUM 10 Reps

1 2 2

1 2

Bicep Curl Tricep Kickback

10 Reps LIGHT LIGHT 8 Reps

8 reps both arms! Both at

3 same time or one side at a
time!

1 2 4

Alternating Overhead Press 1 2

Until Failure MEDIUM

Cardio
5
10 min brisk walk (2x)
1 2

Abs Circuit #3
Week 5 Day 4 Lower Body 30

Back Lunge To Squat

6 Reps MEDIUM
Goblet Squat DB Down
6 reps each leg alternating!
HEAVY 15 Reps

Heavy dumbbells, pushing

through your heels!

1 2 2

1 2

RDL
12 Reps MEDIUM

3
Hamstring Curl
MEDIUM 12 Reps

1 2
4

Single Leg Hip Thrust

Until Failure SLAYER 1 2

Single Leg Floor Thrusts

until failure each side back
to back 3 times.
Cardio
10 min brisk walk (2x)

1 2
 Ab Circuits 31

Always take these movements failure.

I try to circuit them three times! Abs should done after the
workout as a seperate circuit!

Ab Circuit #1 3x Ab Circuit #2 3x Ab Circuit #3 3x

1 Plank 1 Leg Lifts 1 Leg Scissors
“Always time yourself, “Leg lifts before
keep track of progress!” planks really hits my
lower tummy!”

2 Leg Scissors

2 Plank
2 Heel Touches

3 Crunches 3 Heel Touches

“Feel free to put feet under “Alternating side to
a couch or your dog!” side.”

3 Side Plank
2 ROTATIONS
“Alternating each
side no breaks all
three sets.”

30