Fitness and Nutrition Coach Visit: www.fitnessbuster.com let's tweet: www.twitter.com/Gillian_Stephen
Mission
Supporting you in making a lifestyle change to increase your fitness levels and better your eating habits
Company Overview
Gillian works with individuals on a one to one basis or in a group to enable individuals to eat more healthily, increase their fitness levels, lose weight and keep it off.
21/02/2022
Time for a workout, I know it's been a while but I want you all to have a great start to your week. Welcome to all my newbies, it's a pleasure to have you on board.
You’ll be working your upper and lower body in this 20 min workout.
Warm up beforehand and cool down after.
9 exercises, 40 secs each, with no rest between exercises.
3 sets with a 20 second rest between sets.
Enjoy it and let me know how you get on.
25/12/2021
Merry Christmas to all of you 🎄 I hope you have enjoyed the 3 week challenge. It’s nearly time to kick back and enjoy the day.
After today, don’t stop. Keep going and working on increasing your fitness levels and strength.
Day 5 is a 10 min Circuit Workout targeting your whole body.
10 exercises, 30 secs each, 2 sets no rest.
You can perform it as a stand alone or add it to your existing workout.
Enjoy it and let me know how you get on.
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24/12/2021
Day 4 is a Plank Challenge to hit those abs hard and break out in a sweat.
10 exercises, 30 secs each, 2 sets no rest.
You can perform it as a stand alone or add it to your existing workout.
Enjoy it and let me know how you get on.
23/12/2021
Day 3 is upper body day.
6 exercises, 2 sets and a finisher which will take you just over 10 minutes, Let’s work that upper body….
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after.
Your hand weights should be 2kg or above.
For those who want a longer workout do some more sets.
Enjoy it and let me know how you get on.
22/12/2021
Day 2 is legs day.
Today it is just 1 set, there is some repetition, minimal rest time and a finisher to really burn those legs
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after.
Your hand weights should be 2kg or above.
For those who want a longer workout do some more sets.
Enjoy it and let me know how you get on.
20/12/2021
Final week
Day 1 is a HIIT workout, ramping things up, starting the week as you mean to continue.
6 exercises that will be repeated for 2 sets.
Make sure you warm up beforehand and cool down after.
No weights needed use your own body weight and feel the burn.
Keep hydrated.
There is a 10 second transition between each exercise.
For those who want a longer workout do some more sets, if you want to increase the challenge slow the tempo down and add some weights when you do the squats.
Enjoy it and let me know how you get on.
18/12/2021
Day 4 is abs day.
A short quick to the point workout that you will feel, I’m feeling it
You can perform it as a stand alone or add it to your existing workout.
Stay hydrated.
There is a 10 second transition between each exercise.
For those who want a longer workout do some more sets.
Enjoy it and let me know how you get on.
15/12/2021
Day 3 is back day, 6 exercises that will be repeated for 2 sets.
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after. Your hand weights should be 2kg or above.
Keep hydrated.
For those who want a longer workout do some more sets, want to make it more challenging increase your weights or slow down the tempo.
Enjoy it and let me know how you get on.
14/12/2021
Day 2 is legs day, with a HIIT workout, 6 exercises that will be repeated for 2 sets.
Time to trim and tone.
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after. No hand weights needed.
For those who want a longer workout do some more sets, want to make it more challenging try and get in more reps.
Enjoy it and let me know how you get on.
13/12/2021
I hope you all had a good weekend and kept things moving.
It’s week 2 of the 3 week trim and tone for Christmas
Day 1 is upper body day. 6 exercises for your shoulders, back, chest, biceps and triceps.
Repeat it for 2 sets.
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after. Your hand weights should be 2kg or above. There is a 10 second transition between each exercise use it to rest and get some water.
For those who want a longer workout do some more sets, want to make it more challenging increase your weights or slow down the tempo.
Enjoy it and let me know how you get on.
10/12/2021
Day 4 is abs day, 6 exercises that will be repeated for 2 sets.
Time to strengthen and firm up those abs.
You can perform it as a stand alone or add it to your existing workout.
There is a 10 second transition between each exercise use it to rest and get some water.
For those who want a longer workout do some more sets.
Enjoy it and let me know how you get on.
09/12/2021
Day 3 is back day, 6 exercises that will be repeated for 2 sets.
We are prepping the back for the upcoming abs workout.
You can perform it as a stand alone or add it to your existing workout.
Make sure you warm up beforehand and cool down after. Your hand weights should be 2kg or above. There is a 10 second transition between each exercise use it to rest and get some water.
For those who want a longer workout do some more sets, want to make it more challenging increase your weights or slow down the tempo.
Enjoy it and let me know how you get on.