HOME WORKOUT EDITION

SHRED

BY: KELSEY LAVOIE, CPT

 WELCOME!
Thank you for purchasing my 8-week shred home
workout guide! It is absolutely possible to get in a great
workout at home - and this guide will help you do just
that! This is a 8-week fully at-home workout guide for
beginners, with workouts programmed for 4x per
week. This guide has a strong emphasis on weight
loss (fat loss) but can be used for strictly weight
training as well, although that is not the intention.

Please feel free to modify this guide to your current

level, injuries, and any other types of modifictions that
you may require. This guide is simply just a jumping off
point for many people, so modifications and changes
are expected!

If you have any questions, please feel free to reach out

to me via Instagram DM (@kelsgracefit) or send me
an e-mail at kelseygracefitness@gmail.com. I hope
you enjoy the guide - best of luck to you on your
fitness and wellness journey!
 EQUIPMENT
This guide is designed for beginners to utilize
certain at-home equipment, rather than the
standard gym barbells, machines, and other
equipment. This guide uses dumbbells,
kettlebells and resistance bands, which can
all be found at common stores, such as
Walmart, Target, and even Amazon!

You are able to substitute any weighted

exercise for a resistance band exercise or
bodyweight exercise, but please note that
results may vary if you do substitute
weighted exercises for non-weighted.

Other helpful items may include a yoga mat

to do core/ab work, a jump rope for a cardio
option, and any other equipment that you
would like to get for your home!
WEIGHT LOSS 101
Simply speaking, weight loss occurs when more
calories are burned than consumed in a day (aka:
caloric deficit). Over time, this will result in weight loss.
There is no singular form of exercise that will cause
more fat loss than another, as weight loss occurs due
being in a caloric deficit. Any exercise that gets the
heart rate up and burns calories will put you closer to
being in a caloric deficit. You cannot pick and choose
where the body will lose fat from (commonly coined as
'spot reduction'), but being in a caloric deficit will help
reduce overall body fat over time.

Unfortunately, without having your body fat

percentage low enough, no amount of ab exercises will
give you visible 6-pack abs. The same goes for any
other part of the body - muscles will look more 'toned'
and defined when overall body fat is reduced and the
muscle in that area is grown.

If you are looking to lose weight, the goal of this guide is

to educate you & provide you with exercises that can
help you successfully get started (and hopefully
continue on!) your fitness and weight loss journey.
 NUTRITION
If you are looking for a specific meal plan - please
seek the help of a Registered Dietician! They go to
school for many years, spend time in residency,
and pass a state board...all to be able to legally
help you with your nutritional needs! Most can be
found in hospitals, but there are many on
Instagram/the internet that can do online
nutritional coaching as well.

On that note, I can provide some forms of

nutritional advice within my scope of practice.
Typically, you will want to eat a balanced macro
diet filled with carbs, protein, and fats. All three
macros play very important roles in the body,
from fats helping with vitamin absorption, carbs
aiding in the production of energy, and protein to
help build muscles.

Please seek clearance from your doctor before

changing your diet, but a well-balanced diet is
extremely important for the success of a fitness
journey!
NUTRITION PT. 2
Carbs: Carbohydrates are essential to build muscle,
provide energy to your body, and gain strength. Carbs
typically get a bad rep as people tend to associate them
with weight gain, which is simply not accurate. Weight
gain will occur when you are eating in a caloric surplus,
regardless of the macros you are ingesting. Carbs are an
essential part of your body, and your weight loss journey!
According to multiple professionals, carbs should make
up around 40-45% of your daily macro intake.

Protein: Protein is debatably the most important macro

while on a weight loss journey. Protein is essential to the
production and building of lean muscle mass, which will
help in your weight loss journey, as the more lean muscle
mass you have, the more calories you will burn at rest.
Protein should make up around 30-40% of your daily
macro intake.

Fats: Do not worry when you hear the word "fat" - as you
can probably guess, it is also essential to your body and
fitness journey! Fats provide your body with the ability to
absord vitamins, keep your skin and hair healthy, and
various other important factors. Fats should make up
around 20-25% of your daily macro intake.

These are all just suggestions, please see a RD for

personalized macro suggestions for your body!
CALORIC DEFICIT
I am going to teach you how to calculate your own
caloric deficit! Like I mentioned before, please seek the
guidance of a Registered Dietician to ensure that you
are properly fueling your body before changing your
calorie intake / macro consumption.

First, you are going to want to find your Total Daily

Energy Expenditure (TDEE) number. This number is the
total amount of calories your body burns on any given
day. This number can change based on activity level,
but if you maintain the same activity level most days, it
is fairly accurate. Your TDEE number is comprised of 4
elements: Basal Metabolic Rate, Non-Exercise Activity
Thermogenesis, Physical Exercise, and Thermic Effect
of Food.

You can use a TDEE calculator online (there are tons)

and input all of your information to find your TDEE
number. Once you find this number, that will be what is
called your 'maintenance' number. If you eat the same
amount of calories you burn, your weight will stay the
same. By subtracting anywhere from 200-400 calories
from your TDEE number and eating at that new number
everyday, you will be in a caloric deficit and (aside from
medical issues) you should start to lose weight, and
subsequently, overall body fat.
 THE SPLIT +
CARDIO
This program is designed as a 6-week consecutive
program, and can be used again as many times as
you'd like upon completion.

Every week will include 4 days of dedicated workouts,

and you get to pick which days of the week you would
like to complete them on. I know that everyone has a
different schedule, so this format tends to work best.

Day 1: Legs (Lower Body)

Day 2: Chest and Back
Day 3: Core and Cardio
Day 4: Arms (Upper Body)

Cardio is programmed into Day 3, but you are able to

add in supplemental cardio as desired. For maximum
results from this guide, I would recommend adding in
2 more days of 30 min. cardio (they can be on the off
days, or on the days that you do your lifting workouts
as well).
 IMPORTANT
NOTES
Ensure that you are lifting the weights slowly
and controlled - you want to keep tension on
the muscle throughout the entire exercise.

Start off with light weight, and work your way

up from there. You do want to try to progress
your weight each week, if possible.

If the reps and sets feel too light, you

probably need to use a heavier weight. If you
cannot complete the reps/sets due to it
being too heavy, you either need to lower the
weight, or switch to a band or bodyweight for
the exercise.

Try to take the proper rest in between each

set (indicated next to the workouts) as it will
help to not fatigue your muscles too quickly.
 THE
WORKOUTS TERMS/ABBREVIATIONS:

DB - DUMBBELL
BW - BODYWEIGHT
BANDED - PREFORMED W/ A RESISTANCE BAND
 WEEK ONE
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK ONE
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

 WEEK TWO
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK TWO
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

 WEEK THREE
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK THREE
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

 WEEK FOUR
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK FOUR
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

 WEEK FIVE
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK FIVE
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

 WEEK SIX
DAY ONE - LEGS

DAY TWO - CHEST/BACK

 WEEK SIX
DAY THREE - CORE/CARDIO

DAY FOUR - ARMS

PROGRESS LOG
WEEK 1: WEIGHT ____________________
MOOD/FEELINGS ____________________
MEASUREMENTS ____________________

WEEK 2: WEIGHT ____________________

MOOD/FEELINGS ____________________
MEASUREMENTS ____________________

WEEK 3: WEIGHT ____________________

MOOD/FEELINGS ____________________

MEASUREMENTS ____________________

WEEK 4: WEIGHT ____________________

MOOD/FEELINGS ____________________

MEASUREMENTS ____________________
PROGRESS LOG
WEEK 5: WEIGHT ____________________
MOOD/FEELINGS ____________________
MEASUREMENTS ____________________

WEEK 6: WEIGHT ____________________

MOOD/FEELINGS ____________________
MEASUREMENTS ____________________

OTHER NOTES
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 DISCLAIMER
Any physical concerns observed throughout the
duration of the program should be evaluated and
treated/cleared by a medical professional. This
guide is not designed to diagnose, treat, or help
any form of eating disorder or nutritional
deficiency. If you believe that you require
assistance with these aspects, please consult a
Registered Dietitian or your primary care provider
for further assistance and/or a referral.

Do not share, copy, imitate, re-produce, or publish

any portion of this guide in any format (PDF, JPEG,
PNG, hard copy, etc.). Any and all violations will
result in legal action taken against every individual
involved or associated.

I truly hope you enjoy this guide for what it has to

offer - but please remember to seek out medical or
mental health treatment when you feel it is
necessary. Nobody knows you, better than you! Be
an advocate for yourself and the treatment that
you may need in order to continue on with a
healthy and happy fitness journey.