Busybee

SHAPE UP
VOL 1
W E E K S 1 - 8
 WELCOME!
Welcome to Busybee’s 8 Week Summer Shape Up! I am so happy that you have
decided to purchase the guide and join me and all of the other girls on your
summer fitness journey.

You should have received a file containing 3 documents (including this one)
which is likely to have saved within the downloads folder as “Busybee’s Summer
Shape Up”. Everything within this folder is yours to keep forever! If you lose
anything within the folder then just find the email you would have been sent
confirming your purchase where you should be able to download everything
again! The 3 documents are:

1. “Busybee’s Summer Shape Up” (this PDF)- this contains all of the
information that you need to carry out the entire guide to the best of
your ability as well as the workouts themselves! Please read this
entire guide before heading off to the gym for your first workout!

2. “Exercise Catalogue”- contains all of the exercises used in

alphabetical order! There is more information on this later on within
this PDF.

3. “Workout Log”- a spreadsheet or PDF within which you can log

your weight and reps! There is more information on this later on
within this PDF.

Please note that we believe that we have included everything that you need to
complete this guide within these 3 documents. We are unable to offer support
or advice on any personal matters including injury or individual goals. If you do
not understand something within the guide or believe there is an error then
please do get in touch via email at support@busybeecarys.com and we will try
our best to respond as soon as possible!
MEET THE TEAM!
CARYS GRAY

Busybee

I am Carys Gray, on Instagram as @busybee.carys and YouTube as

@busybeecarys ! I really threw myself into fitness about 4 years ago, after
meeting my boyfriend James! He taught me lots about the gym and exercise in
general. Pretty soon it become a massive part of my life! I started researching the
best exercises for the muscles I wanted to target (mainly glutes when I started
out!) and also learnt all about macros and tracking nutrition. I have had numerous
amazing personal trainers and have had the chance to work with some great
people within the industry. Although I have no official qualifications I am very
confident in how I train and in what to do to make the changes that I want to
make. I have gone through phases of bulking and shredding as well as times of
working on my strength rather than purely aesthetics. I am always changing up
my training ways with my 8 week guide being how I have been training to change
my body going into the summer. It really takes things back to basics, how I
started my training. It's easy to follow in busy gyms with no more than one piece
of equipment needed at any one time! I have also been following the meal plans.
I tracked macros for years but pre Christmas 2017 went through a phase of not
eating healthy and instead fitting anything into my macros that I could. I am a
very lazy cook and always make excuses that I don't have the time or energy to
cook. This is why I created the meals ideas. The majority of the ideas are very
quick and easy to use with a few being a tad more complex for those days that
you have a bit more time on your hands. For me, the meals ideas have been a real
game changer!
I have worked with some great people on the training guide and meal ideas!
MEET THE TEAM!
CONNOR SWIFT

Hello BusyBeers, my name is Connor Swift and I've helped with the creation of
this 8 week programme. I am a fully Level 3 Qualified Personal Trainer with
experience in both Online Coaching and Personal Training individuals from a
wide variety of fitness and gym abilities. I am extremely proud of this training
guide. After helping Carys with her own personal training guide we created this 8
week programme very similar to her own! We want to bring you an affordable
training programme which will help you achieve your fitness goals, regardless of
your starting point. Using my experience as both an Online Coach and Personal
Trainer, I have helped mould this training guide to help individuals of all levels,
from beginners all the way through to advanced.
THE LAYOUT OF THE GUIDE
Within each 7 day week you should aim to be completing 5 workouts with 2 rest
days. These workouts are as follows:

Lower A
Upper A
Lower B
Upper B
Full Body HIIT

and are to be completed in the order shown above. The two rest days can be
added where you feel is suitable for both your recovery as well as to fit the guide
around you life in the best possible way. If you have to take further rest days due
to other commitments then always return to where you have left off. Complete all
5 workouts before restarting on Lower A (even if this takes longer than 7 days to
complete all 5 workouts).

An example layout:

Lower A
Upper A
Rest Day
Lower B
Upper B
Rest Day
Full Body HIIT

This 8 week guide is split in two with the first 4 weeks using the same 5 workouts
and the second 4 weeks with slightly changed workouts. We keep the workouts
the same for 4 cycles as we believe this will create the greatest progress. It may
take you the first week realise the correct weight you should be using and the
intensity you should be working at for a great workout. Make sure you make a
note of the maximum weight you have used for each exercise so that you can try
to start off on this weight during next weeks workout! The workouts then change
after 4 weeks to ensure that the body does not adapt and become ‘too used’ to
the workouts and that the intensity is increasing along with your progress.
 AB WORKOUTS
Although there are a lot of exercises to target your abs within the
HIIT workouts we have included a very short ab workout. We would
suggest trying to carry this out once per week during weeks 1-4 and
twice per week during weeks 5-8. We have created the workout with
no equipment needed so that it can be done at home during your rest
day! Whether you decide to complete your ab workout at home or at
the gym after your usual workout, try not to complete it the day
before a leg day as you may struggle with your leg workout if you
have sore abs!

EXERCISE CATALOGUE
We have created an exercise catalogue which is a separate PDF within your
“Busybee’s Summer Shape Up” folder! Use the catalogue to look up any exercises
that you are not entirely sure how to carry out. They are laid out in alphabetical
order using the exact name used within the workouts. Each exercise contains 2
photos showing start and finish position along with a brief description of how to
carry out the exercise.

WORKOUT TRACKER
We have also created a separate workout tracker within your “Busybee’s Summer
Shape Up” folder! This is a spreadsheet document where you can track your
weight used along with reps throughout the 8 weeks. This should also help with
the efficiency of your workouts as you will know what weight to start on for each
exercise next time at the gym! It is also a great way to track your strength and
fitness progress. We’re hoping to see those weights increase (even if only slightly)
every single week!
 HOW MUCH REST AND WEIGHT?
There is no specific rest time to take between sets and exercises. Take as much
rest as you need to complete the next set to the best of your ability. This is
especially important for the compound exercises (usually the first couple of
exercises in each workout). If you are in a rush or prefer a higher intensity
workout then you can time the rest you take between the exercises!
Only you can decide how much weight you should be using for each exercise as
everyone is completely different. Yes, form is very important as this will keep you
safe as well as more effectively target the correct muscles, however, you must
also be pushing yourself every set. If you are comfortably hitting the top rep for
an exercise than definitely increase the weight for the next set! The exercise
should start getting very difficult during the second half of the reps. 

SETS AND REPS

All exercises require you to complete reps and sets. A quick explanation:

Reps (repetitions)- this is how many times you are to complete the exercise in
one go.
For example: Squat- 10 reps, would require you to squat 10 times.

Sets- this is how many times you are to complete the exercise x reps but with
rest in-between each one.
For example: Squats- 10 reps, 3 sets would requite you to complete the 10 reps
of squats 3 times. Take some sort of rest between each set.

HOW TO TRACK YOUR PROGRESS

We would highly recommend taking photos to track your progress. Take a photo
at the very start of your journey and then again at the end and compare the two!
It is very difficult to see progress week on week but if you work hard and stick to
good nutrition then progress will be made. Another way to track is simply how
you feel within yourself. You will hopefully feel happier and fitter as you work
your way through the guide. What we do NOT recommend is using weight as a
measurement for progress. A lot of people say that they want ‘weight’ loss when
what they really want it fat loss! This guide targets fat loss but since lean muscle
is likely to be increased then your weight may not change at all or even increase!
Fat loss along with increased lean muscle will lead to a slimmer more toned look
but not necessarily a lighter weight!
 SHOULD I ADD EXTRA CARDIO?
Cardio is definitely a great tool for losing body fat, however, it does not need to be
added from the very start. Cardio can be added to your workout split once you feel
that progress has stalled. Add any cardio that you would like as no one type is better
than the other. 
Once progress has stopped add cardio recording the calories burnt. For example, you
may choose to add cardio 3 times a week with a total of 300 calories being burnt
during cardio for that week. If you keep your nutrition and the rest of your training
the same then this will only improve your fat loss and you should start to make
progress again. Similarly, if progress was to stop again then you can further increase
your cardio.
You could add cardio once a week or 7 times a week, just make sure that you do not
push your body too far and burn yourself out! 
If you add too much cardio too early on then you would have to keep increasing this
if fat loss was to stop.

THE WORKOUTS
The workouts are laid out starting from the next page. You have 3 Full Body HIIT workouts to
choose from to complete your weekly workouts. These 3 HIIT workouts slightly change
during weeks 5-8 along with all of the other workouts so ensure that you change your
workouts come week 5! You can choose a favourite HIIT to complete every week or pick a
different one each week! Also, don't forget that you have all of these workouts on your
workout log where you can track your weight and reps week on week either through a
spreadsheet or by printing off the PDF tracker! The Ab Workout stays the same throughout
the 8 weeks, don't forget to add this once per week for the first 4 weeks and twice per week
for week 5-8! A reminder of the workout order is below, put your two rest days in wherever
you feel is best! (Just make sure you try to complete all 5 workouts in 7 days)

Lower A
Upper A
Lower B
Upper B
Full Body HIIT (choice of 3)
WEEKS 1-4
LOWER A

LOWER A

UPPER A
WEEKS 1-4
LOWER A

LOWER B

UPPER B
WEEKS 1-4
LOWER A

HIIT 1

HIIT 2
WEEKS 1-4
LOWER A

HIIT 3

AB
WEEKS 5-8
LOWER A

LOWER A

UPPER A
WEEKS 5-8
LOWER A

LOWER B

UPPER B
WEEKS 5-8
LOWER A
HIIT 1

HIIT 2
WEEKS 5-8
LOWER A

HIIT 3

AB