DaniFit
Full Body Gym Plan

Hello, Gorgeous.
Hi my love!
I have worked extremely hard to get this up and going because as you’ve seen I’ve made extreme
changes to my physique, in between the two pictures that caught your attention there has been
influx in weight, I’ve had highs and lows but finding the gym and weight lifting was the best
thing that happened to me. I hope this guide helps you in your fitness journey!
I accept emails 24/7 if you have any questions about a workout, or your diet, I will make sure to
help you with meal ideas and tips that have helped me change my body and keep it fit and toned.
Thank You for purchasing my program, let’s kill it!
 

 
  

Since I am not present while you do any kind of physical activity I am not
liable for any injuries or possible deaths that may occur. Please make
sure you are cleared by a medical specialist before undergoing
strenuous physical activity. By reading this you are relieving
Danimunozfit LLC from any injuries or deaths that may occur while using
this guide.

ALSO, please do not share this plan with others, and/or resell this. This is
your personal guide.

 
  

equipment needed:
•   Exercise/Stability Ball • Leg extension
•   Set of Dumbbells • Squat Rack
•   Loop bands • Smith Machine
•   Abduction Machine • Shoulder press
•   Cable Tower • Bosu ball
•   Leg Press • Resistance band
 

 
  

•   Assisted pull up machine

•   Kettle Bells

How to create healthy eating habits:

Meals should be every 3 hours:

•   Protein should be 4oz each meal

•   Carbs should be measured with fist

•   Veggies are amazing

•   Avocado and almonds are great snacks

TIPS ON BEST RESULTS FOR EATING CLEAN:

•   Stick to only whole foods, nothing processed.

•   NO Alcohol.
 

 
  

•   Drink at least a gallon of water a day.

•   Eat 4 to 5 times a day.

•   Portion sizes measured by hand: (if you don’t have a scale)

•   Protein = 1 cupped palm

•   Carbs and fruits = 1 cupped palm

•   Fats = 2 thumbs

•   Veggies = unlimited

•   Pre workout meal will consist of protein + carb + fats

•   Post workout meal only protein + carbs

Cardio:

Fasted cardio in the mornings for 30 minutes 3 times a

week. Stair Master for 30 minutes. Try going up levels little
by little until you reach level 10.

 
  

Cardio Schedules: (change this around depending on how your

schedule looks!)

Monday - Treadmill on 15 incline speed 3.5

Tuesday - Fasted cardio 30 minutes

Wednesday - Stair master 30 minutes

Thursday - Nothing

Friday- Fasted cardio 30 minutes

Saturday - Treadmill on incline speed 3.5

Sunday - Nothing

 
  

Glute Activation Exercises:

On leg days you are going to pick 3 exercises and perform 15

reps of each on Leg & Booty training days as well as prior to
cardio on upperbody days.

•   Glute Bridges

•   Posterior Plank

•   Bird Dog

•   Donkey Kick

•   Fire Hydrant

•   Reverse Hyper (single leg reverse hyper)

•   Hip Circles

•   Side Leg Lift

•   Clams

Core Exercises:
•   Stability Ball Ab Roll Outs

•   Stability Ball Knee Tuck

•   Bicycle Crunches

•   Stability Ball V Ups

 

 
  

•   Lying Leg Raises

•   Palm to Elbow ∗DB Torso Rotations

 
  

Week 1 & 3
Workout 1- Glutes, Core
**warm up with glute activators
•   Step  ups  30reps  (15  on  each  leg)  
Use  something  higher  than  knee  level  and  kick  your  leg  up  at  the  
top  
•   Adductor  3x12  
•   Abductor  3x12  
•   Frog  Jumps  3x15  
•   Squat  walks  3x20  
•   Squats  3x10  
You can use the squat rack or an EZ bar, whatever weight you feel
comfortable is, the goal is to go up in weight every week.

Work out 2- Shoulders and Core

•   Shoulder  press  3x12  
•   Side  Raises  with  dumbbell  3x12  
•   Shoulder  front  raises  3x12  
•   Reverse  Cable  Fly  3x12  
 

 
  

•   Bar  shoulder  push  

You’re  going  to  grab  a  bar  20-­‐30lb  and  you’re  going  to  push  it  
overhead  in  front  of  your  face  and  in  back  of  your  head.  (video  is  
up  on  my  Instagram)  
Core  Superset  –  Do  each  exercise  4x15  times  
•   Oblique  Twist  
•   Ball  Crunch  
•   Toe  Taps  
•   Crunch  with  twist  

Workout 3- Legs, Conditioning

•   Glute  kick  backs  with  weight  3x10  
**use  cable  machine,  put  your  foot  in  the  handle  and  kick  back  
•   Side  lunges  3x12  
•   Knee  to  squat  jump  3x15  
You’re going to start on your knees, go into a squat and jump at the top
then go back down and repeat
•   Jump  Squats  3x20  
•   Jump  Lunges  3x20  
 
 
 
 

 
  

Workout  4-­‐  Back,  Core  

•   Wide  Lat  pull  downs  3x10  
•   Close  grip  pull  downs  3x10  
•   Back  rows  3x10  
•   Hyperextensions  with  weight  3x10  
•   Straight  back  pull  down  3x10  
Core  superset-­‐  4x15  
•   Plank  30seconds  
•   Side  plank  40  seconds  
•   Crunch  
•   Leg  raises  
•   Lateral  leg  raises  

Workout 5- Legs, Conditioning

**warm up with glute activators
•   Smith  Machine  low  squat  3x10  
•   Single  leg  bench  hit  thrust  3x10  
•   Single  Leg  deadlift  3x10  
•   Hamstring  curl  3x12  

 
  

Week 2 & 4
Workout 1- Glutes, Conditioning
•   Pulse  squats  on  rack  3x10  
Hold  at  the  bottom  for  5seconds  
•   Side  leg  press  3x10  
•   Single  leg  press  3x10  
•   Walking  lunges  3x30  
15  on  each  leg**  
•   Side  step  ups  3x10  
 
Conditioning  –  repeat  3  times  
Jump  Squats  3x20  
Burpees  3x15  
Power  side-­‐jumps  3x15  (curtsy  lunge  and  pop  your  
leg  up)  
•   Frog  jumps  3x15  
 
Workout  2-­‐  Shoulders,  Core  
•   Shoulder  over  head  press  3x10  
•   Seated  Arnold  press  3x10  
•   Front  raises  with  rope  3x10  

 
  

•   Upright  rows  3x10  

Core superset- repeat 4 times x 15

•   Side  crunches  
•   Regular  crunch  
•   Russian  Twist  
•   Toe  Taps  

Workout 3- Legs, Conditioning

**warm up with glute activators
•   Smith  Machine  low  squat  3x10  
•   Single  leg  bench  hit  thrust  3x10  
•   Single  Leg  deadlift  3x10  
•   Hamstring  curl  3x12  
Conditioning-­‐  Sprints  
You  are  going  to  be  doing  6-­‐10  rounds  of  sprints,  30  seconds  on  
30  seconds  off  on  the  treadmill  
Workout  4-­‐  Back,  Arms  
•  Deadlifts  with  Dumbbells  3x12  
You’re going to grab two dumbbells, pick a weight you feel
comfortable with and you’re going to keep your legs straight and
go below your knees keeping the weight close to you
•   Single  Arm  pull  downs  3x10  

 
  

You’re  going  to  go  to  the  cable  machine,  attach  a  single  hand  grip  
and  pull  the  weight  down  
•   Upright  rows  with  dumbbells  3x10-­‐12  
•   Overhead  cable  curl  3x10-­‐12  
•   Lat  Pull  downs  3x10-­‐12  
Squeeeeze at the bottom

Workout 5- Glutes, Core

**warm up with glute activators
•   Step  ups  30reps  (15  on  each  leg)  
Use  something  higher  than  knee  level  and  kick  your  leg  up  at  the  
top  
•   Adductor  3x12  
•   Abductor  3x12  
•   Frog  Jumps  3x15  
•   Squat  walks  3x20  
•   Squats  3x10  
You can use the squat rack or an EZ bar, whatever weight you feel
comfortable is, the goal is to go up in weight every week.

 
  

Week 5 & 7
Workout 1- Glutes, Calves, Core
•   Side  lunges  with  dumbbell  3x20  
•   Overhead  pulse  squats  3x20  
•   One  leg  bench  cross  overs  3x12  
•   One  legged  glute  bridge  3x12  
•   Calves  raises,  in  and  out  3x12  
Core superset- repeat 4 times
•   Ball  crunch  
•   Russian  twist  
•   Plank  1  minute  
•   Plank  up  and  downs  30  seconds  
 
 
 
Workout  2-­‐  Back,  Arms  
•  Deadlifts  with  Dumbbells  3x12  
You’re going to grab two dumbbells, pick a weight you feel
comfortable with and you’re going to keep your legs straight and
go below your knees keeping the weight close to you
•   Single  Arm  pull  downs  3x10  

 
  

You’re  going  to  go  to  the  cable  machine,  attach  a  single  hand  grip  
and  pull  the  weight  down  
•   Upright  rows  with  dumbbells  3x10-­‐12  
•   Overhead  cable  curl  3x10-­‐12  
•   Lat  Pull  downs  3x10-­‐12  
Squeeeeze at the bottom

Workout 3- Legs, Conditioning

**warm up with glute activators
•   Smith  Machine  low  squat  3x10  
•   Single  leg  bench  hit  thrust  3x10  
•   Single  Leg  deadlift  3x10  
•   Hamstring  curl  3x12  
Conditioning-­‐  Sprints  
You  are  going  to  be  doing  6-­‐10  rounds  of  sprints,  30  seconds  on  
30  seconds  off  on  the  treadmill  
 
Work out 4- Shoulders and Core
•   Shoulder  press  3x12  
•   Side  Raises  with  dumbbell  3x12  
•   Shoulder  front  raises  3x12  
•   Reverse  Cable  Fly  3x12  
•   Bar  shoulder  push  

 
  

You’re  going  to  grab  a  bar  20-­‐30lb  and  you’re  going  to  push  it  
overhead  in  front  of  your  face  and  in  back  of  your  head.  (video  is  
up  on  my  Instagram)  
Core  Superset  –  Do  each  exercise  4x15  times  
•   Oblique  Twist  
•   Ball  Crunch  
•   Toe  Taps  
•   Crunch  with  twist  
 
Workout 5- Glutes, Conditioning
•   Glute  kick  backs  with  weight  3x10  
**use  cable  machine,  put  your  foot  in  the  handle  and  kick  back  
•   Side  lunges  3x12  
•   Knee  to  squat  jump  3x15  
You’re going to start on your knees, go into a squat and jump at the top
then go back down and repeat
•   Jump  Squats  3x20  
•   Jump  Lunges  3x20  

 
  

Week 6 & 9
Workout 1- Legs, Calves, Core
•   Squat  Triple-­‐  3x30    
Wide  Squat  3x10  
Close  Squat  3x10  
Regular  Squat  3x10  
•   Leg  Extensions  3x10-­‐12  
•   Hamstring  curl  3x12  
•   Lunge  walks  and  kick  backs  3x20  
•   Calve  raises  3x15  
Core  Superset  –  repeat  4x15  
•   Leg  raises    
•   Russian  twist  
•   Ball  Crunch  
•   Mountain  Climbers  
Workout 2- Arms and Cardio
•   Tricep  Push  downs  3x10  
•   Hammer  curls  3x10  
•   Overhead  tricep  extension  3x10  
•   Bicep  curls  3x10  
•   Push  ups  3x7-­‐10  
 
 

 
  

Workout  3-­‐  Back,  Core  

•   Wide  Lat  pull  downs  3x10  
•   Close  grip  pull  downs  3x10  
•   Back  rows  3x10  
•   Hyperextensions  with  weight  3x10  
•   Straight  back  pull  down  3x10  
Core  superset-­‐  4x15  
•   Plank  30seconds  
•   Side  plank  40  seconds  
•   Crunch  
•   Leg  raises  
•   Lateral  leg  raises  
Workout 4- Glutes, Conditioning
•   Pulse  squats  on  rack  3x10  
Hold  at  the  bottom  for  5seconds  
•   Side  leg  press  3x10  
•   Single  leg  press  3x10  
•   Walking  lunges  3x30  
15  on  each  leg**  
•   Side  step  ups  3x10  
 
Conditioning  –  repeat  3  times  
Jump  Squats  3x20  
Burpees  3x15  
 

 
  

Power  side-­‐jumps  3x15  (curtsy  lunge  and  pop  your  

leg  up)  
•   Frog  jumps  3x15  
 
Workout  5-­‐  Shoulders,  Core  
•   Shoulder  over  head  press  3x10  
•   Seated  Arnold  press  3x10  
•   Front  raises  with  rope  3x10  
•   Upright  rows  3x10  
Core superset- repeat 4 times x 15
•   Side  crunches  
•   Regular  crunch  
•   Russian  Twist  
•   Toe  Taps  

 
  

Week 8 & 10
Workout 1- Legs, Calves, Core
***GLUTE ACTIVATORS(PICK THREE)***
•   Wide-­‐stance  Leg  Press  3x12-­‐15        
start with light weight to warm up and then move up to working
sets, 4 sets in total
•   Leg  Extensions  3x10  
last set drop the weight in half and push as many as you can
•   Walking  Lunges  3x15    
start with a light weight, warm up, then go to a weight that feels
challenging
•   Leg  Curl  2x12    
superset with following exercise
•   Single  Leg  Curl  2x12  
slow  and  controlled,  these  will  be  half  the  weight  that  you  did  the  
last  two  sets.  
•   Side  Lunges  with  Dumbbell  3x15  
Hold  the  dumbbell  to  your  chest  or  grab  a  25  weight  
                         ***core,  pick  three  exercises***  
 
 
 
 
 

 
  

Workout  2-­‐  Back,  Arms  

•  Deadlifts  with  Dumbbells  3x12  
You’re going to grab two dumbbells, pick a weight you feel
comfortable with and you’re going to keep your legs straight and
go below your knees keeping the weight close to you
•   Single  Arm  pull  downs  3x10  
You’re  going  to  go  to  the  cable  machine,  attach  a  single  hand  grip  
and  pull  the  weight  down  
•   Upright  rows  with  dumbbells  3x10-­‐12  
•   Overhead  cable  curl  3x10-­‐12  
•   Lat  Pull  downs  3x10-­‐12  
Squeeeeze at the bottom

Workout 3- Glutes, Core

**warm up with glute activators
•   Step  ups  30reps  (15  on  each  leg)  
Use  something  higher  than  knee  level  and  kick  your  leg  up  at  the  
top  
•   Adductor  3x12  
•   Abductor  3x12  
•   Frog  Jumps  3x15  
•   Squat  walks  3x20  
•   Squats  3x10  
 

 
  

You can use the squat rack or an EZ bar, whatever weight you feel
comfortable is, the goal is to go up in weight every week.

Work out 4- Shoulders and Core

•   Shoulder  press  3x12  
•   Side  Raises  with  dumbbell  3x12  
•   Shoulder  front  raises  3x12  
•   Reverse  Cable  Fly  3x12  
•   Bar  shoulder  push  
You’re  going  to  grab  a  bar  20-­‐30lb  and  you’re  going  to  push  it  
overhead  in  front  of  your  face  and  in  back  of  your  head.  (video  is  
up  on  my  Instagram)  
Core  Superset  –  Do  each  exercise  4x15  times  
•   Oblique  Twist  
•   Ball  Crunch  
•   Toe  Taps  
•   Crunch  with  twist  
 
Workout 5- Legs, Conditioning
•   Glute  kick  backs  with  weight  3x10  
**use  cable  machine,  put  your  foot  in  the  handle  and  kick  back  
•   Side  lunges  3x12  
•   Knee  to  squat  jump  3x15  
You’re going to start on your knees, go into a squat and jump at the top
then go back down and repeat
 

 
  

•   Jump  Squats  3x20  

•   Jump  Lunges  3x20  

 
  

Final note:
Thank you all for supporting my dream of
helping other women become the best
version of themselves! If you do not know
how to do any of these exercises please feel
free to ask me or “google” them! All of
these exercises are beginner friendly yet
challenging enough for someone looking to
change up their routine! I hope you enjoy
and see a change in your confidence and
body,
Love yall!

Kill it dolls!