NEW YEAR 2019 

CHALLENGE
WORKOUT GUIDE

2019 HOME WORKOUT PLAN
VEGAN AESTHETICS BY NATURALLY STEFANIE LTD
VEGAN AESTHETICS
 HOW IT  
WORK S
Hi and welcome to the at home workout plan for the New
Year 2019 Vegan Aesthetics challenge! There are 4 workouts in this
plan; 2 upper body and 2 lower body and replicate the exercises from
the gym plan but using only bodyweight, dumbbells and resistance
bands which you can shop by clicking here if you do not already have
some.

There are 10 exercises per workout which are split into 2 circuits of 5
exercises. Perform each exercise in the first circuit for 30 seconds and
do each of the 5 exercises back to back until you have completed the
2.5 minute circuit. Rest for 1 minute and repeat the first circuit 3 times.
Repeat this with the second circuit. This will give you a total workout
time of 15 minutes with 6 minutes of rest in between. Thus your
workout will be complete in around 20 minutes.
 CHEST, SHOULDERS &
TRICEPS 

CLICK TO WATCH WORKOUT VIDEO

CIRCUIT 1

DUMBBELL SQUAT TO PRESS

DUMBBELL CHEST PRESS
COMMANDOS
DUMBBELL FRONT RAISES INTO SIDE RAISES
DUMBBELL FLIES

CIRCUIT 2

RESISTANCE BAND REAR DELT FLIES

TRICEP DIPS BODYWEIGHT
RESISTANCE BAND CHEST PRESS
SINGLE ARM SHOULDER PRESS
INCLINE PUSH UPS
 LEGS & BOOTY

CLICK TO WATCH WORKOUT VIDEO

CIRCUIT 1

DUMBBELL BOX SQUATS

CURTSEY LUNGES
DUMBBELL SQUATS
WALKING LUNGES
JUMP SQUATS

CIRCUIT 2

JUMP LUNGES
SINGLE LEG DUMBBELL STIFF LEG DEADLIFT
SINGLE LEG DUMBBELL STIFF LEG DEADLIFT
DUMBBELL SIDE KICKS
RESISTANCE BAND PULSE SQUATS
 BACK & BICEPS

CLICK TO WATCH WORKOUT VIDEO

CIRCUIT 1

RESISTANCE BAND BENT OVER ROWS

DUMBBELL BICEP CURLS
DUMBBELL HAMMER CURLS
SEATED RESISTANCE BAND ROWS
PLANK TO DUMBBELL ROW LEFT ARM

CIRCUIT 2

PLANK TO DUMBBELL ROW RIGHT ARM

RESISTANCE BAND CURLS
SINGLE ARM RESISTANCE BAND ROW LEFT
SINGLE ARM RESISTANCE ROW RIGHT
RESISTANCE BAND STRAIGHT ARM PULLDOWN
 LEGS & BOOTY

CLICK TO WATCH WORKOUT VIDEO

CIRCUIT 1

DUMBBELL SQUAT TO PRESS LEFT

DUMBBELL SQUAT TO PRESS RIGHT
DUMBBELL HIP THRUSTS
RESISTANCE BANDS JUMP LUNGES
WALL SIT

CIRCUIT 2

SINGLE LEG HIP BRIDGES LEFT

SINGLE LEG HIP BRIDGES RIGHT
REISTANCE BAND STIFF LEG DEADLIFTS
SPLIT LEG LUNGES RIGHT
SPLIT LEG LUNGES LEFT