CPT Home Body Fit Guide

1
HOME BODY
INTRO
TABLE
OF CO-
NTENTS
03
INTRO
11
THE GUIDE
17
TIPS
36
WARMUP
45
COOLDOWN
53
WORKOUTS
88
INDEX
2
HOME BODY
INTRO
01
INT
3
HOME BODY
INTRO
WHAT IT ME ANS
TO BE # CP T
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HOME BODY
INTRO
W H AT IT M E A N S TO B E # CP T
TO BE
CAPTAIN
IS NO
EASY TASK.
It’s not about how much talent or skill you have —
it’s about how hard you’re willing to work. A captain
leads by example, treats others with respect and
expects nothing in return. A captain demands the
absolute best because a captain never settles.
Never makes excuses. Never cuts corners. Never
asks, “Why me?” To be captain means to be tough.
To be disciplined. To be confident. A captain does
not fear failure, but learns, grows and comes back
stronger because of it. A captain shows up early
and stays late. A captain sees every obstacle as a
new opportunity. A captain makes decisions based
on purpose and intent. A captain rises by
lifting others.
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HOME BODY
INTRO
TO BE
CAPTAIN
MEANS
TO BE
TOUGH.
TO BE
DISCIPLINED.
TO BE
CONFIDENT.6
HOME BODY
INTRO
CLAIRE
AB O UT M E
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HOME BODY
INTRO
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HOME BODY
INTRO
ATHLETICS
HAVE BEEN THE
BIGGEST PART OF
MY LIFE SINCE I
CAN REMEMBER.
I grew up playing soccer, basketball and track. I even-
tually went on to compete as a Division 1 hurdler and
heptathlete for the University of Oregon. I worked hard
to earn a Captain position on my teams. I strived to be
a positive example and a strong leader — always.
Letting my teammates down was never an option for
me, and I will continue to carry that mentality with me
for the rest of my life. After my collegiate athletic ca-
reer ended due to a disappointing experience & de-
veloping an eating disorder, I soon discovered that
my true passion was not for competing in sports, but
for helping others gain their confidence and self-love
back after losing it, like I had lost mine.
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HOME BODY
INTRO
I SEE YOU AS MY
TEAMMATE.
WE’RE IN THIS BIG, SCARY, EXCITING
GAME OF LIFE TOGETHER & I WANT US
ALL TO WIN! The challenge is not the ache in your
lungs or the burning in your legs, it’s the voice in your
head telling you, “I can’t.” I have taught myself to
ignore my thoughts and to drown out all the doubt.
To push harder and to remember why I started on this
journey. My mission is to help that little voice in your
head fade away, too. For you to whisper to yourself
when you are in pain and about to give up,
“I CAN.”
This is the moment that you will discover that the
person you thought you were is no match for the
person you are now, and not even close to the person
you are about to become! If there is one thing more
fulfilling to me than reaching a personal goal, it’s
helping someone else reach one of their own. I want
to help you! I created this Guide to share with you the
tools and skills you can use to create your dream body
and most importantly, to become the best possible
version of yourself. You deserve it!
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HOME BODY
INTRO
02
THE
GUI-
DE
HOME BODY
THE GUIDE 11
HOME BODY
ABO UT THIS GUID E

H O M E B O DY
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HOME BODY
THE GUIDE
AB -
OUT
Home Body Guide was designed for the

homebody in mind. It’s also ideal for when you’re
on the road, when you don’t have access to a gym or
when you simply don’t have time (or want) to go. Luckily,
you always have your body, so you always have a way to
train. Getting fit doesn’t have to be complicated. Simple
bodyweight exercises can be a great choice for
achieving gains in strength, flexibility, boosting
cardiovascular fitness, burning fat & overall health.
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HOME BODY
THE GUIDE
Despite what you might think, I do not spend hours on
end ‘pumping iron’ or subject myself to long durations
of cardio. Some of the best (or worst, depending on how
you look at it) workouts I’ve done have required
nothing more than my bodyweight. Regardless of your
age, your gender, if you consider yourself an elite athlete,
or if you’re brand new to fitness, this Home Body
training program will benefit you.
Lucky for you, you already have a capable body & a

training plan taken care of. Now, it’s time to put in
the work, lace up your shoes (or not, if you don’t
allow them inside), and commit to the next 8-weeks!
BREAK-
DOWN
Home Body is 8-weeks long,
but it can be repeated as many times as desired.
Every other week you will repeat the same workouts,
so that you can track your progress. So, weeks 1 and 3
will be the same, weeks 2 and 4 will be the same, weeks
5 and 7 will be the same and weeks 6 and 8 will be the
same.
Try your best to increase your intensity &

improve your scores the second time around.
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HOME BODY
THE GUIDE
HIIT HIGH INTENSITY
INTERVAL TRAINING
High Intensity Interval Training is a form of anaerobic, fast-paced
exercise that has been proven to burn through calories in a short
amount of time and keep you burning calories long after you’ve
finished the workout. HIIT gets your heart rate close to its max &
then lets you rest briefly before you do it all again. HIIT should be
intense, but pushing too hard too fast can result in injuries & other
setbacks. It is important to listen to your body, modify as needed
& complete each movement with proper form.
HIIT is a great way to get stronger, faster, build endurance,

burn more calories (even while you sleep) & improve your
overall physical performance. It’s also great for boosting your
metabolism, fat burning, & increasing cardiovascular endurance.
LISS
LOW-INTENSITY
STEADY STATE
TRAINING
LISS stands for Low-Intensity Steady State training. Opposed to
HIIT being a form of anaerobic exercise, LIIS is a form of aerobic
exercise. Going for a jog, walk, swim, or hike are all great examples
of LISS exercise because they require low intensity for an extended
period of time. A LISS workout should be low impact and not
over-taxing on the body.
LISS is great for increased energy, better blood flow, a stronger
heart, overall cardiovascular health, & burning calories.
However, due to the principle of adaptation, the body can quickly
become more aerobically efficient, so only doing LISS training can
eventually become counterproductive to your goals, especially if
one of your goals is long-term fat loss & maintenance.
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HOME BODY
THE GUIDE
HIIT
LISS &
To keep up with the body’s quick aerobic adaptation
process, a person would need to continually run for
longer & longer distances and durations just to burn the
same amount of calories they did when they first started.
That’s why having a balance of both types of cardio is
so vital. It keeps the body guessing, and it helps
prevent cardio plateau.
THIS GUIDE INCLUDES A

COMBINATION OF BOTH
HIIT & LISS

WEEKLY SESSIONS, SO YOU
WILL ACHIEVE
MAXIMUM
BENEFITS &
REACH YOUR
GOALS FASTER!
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HOME BODY
THE GUIDE
03
TI-
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HOME BODY
TIPS
LET’S DO THIS
TI P S
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HOME BODY
TIPS
TIP 01:
CLEAN
UP YOUR
NUTRITION
I always say,
abs are sculpted in the gym,
but revealed in the kitchen.
If you are serious about getting the best results from
this training Guide, your nutrition needs to be just as
much of a priority, if not more!
I have struggled with my relationship with food in the

past. I know that I am not alone. After many ups and
downs, including overcoming an eating disorder, I can
finally say that food is my friend again. I learned how
to eat intuitively, and I eliminated restrictive and boring
eating. I turned everything I practice with nutrition
into my Fuel Guide that I HIGHLY recommend to you!
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HOME BODY
TIPS
TIP 01:
CLEAN UP YOUR NUTRITION
My CPT Fit Fuel Guide includes all my favorite

healthy, easy, affordable recipes, nutrition tips
and hacks, a grocery list, a meal plan, supplement
advice and more! I think you’ll absolutely love it and
benefit from it tremendously!
CLICK HERE FOR MY CPT FIT FUEL GUIDE

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HOME BODY
TIPS
TIP 02:
SUPPLE-
MENTATION
In an ideal world, no one would need dietary
supplements. Our balanced diets would provide
all the macro and micro nutrients our bodies need
to survive and thrive. However, we are not perfect
and taking supplements can provide additional and
essential nutrients that can help us achieve our
health and fitness goals more efficiently and easily.
Below are the 5 products

that I, along with all of my
most successful clients,
take every day:
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HOME BODY
TIPS
TIP 02:
SUPPLEMENTATION
01
MICRO-FACTOR
NUTRIENT PACK
This is a capsule pack that delivers essential vitamins,
minerals, antioxidants, super-foods, essential fatty
acids & probiotics that we should be consuming on a
daily basis. It comes in a convenient pack that you can
take on the go and store super easily! It includes a
multivitamin, fish oil, probiotic, CoQ10 (heart health),
antioxidant & a fruit & veggie capsule.
CLICK HERE TO BUY MICRO-FACTOR
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HOME BODY
TIPS
TIP 02:
SUPPLEMENTATION
02
OPTI-GREENS 50
Made from 11+ servings of fruits and veggies, this
supplement is FILLED with important nutrients &
benefits! The benefits include: reduced bloating,
improved digestion, clearer skin, boosted immunity,
natural energy and so much more! Simply put, this
product makes you feel amazing from the inside out.
Save when you purchase Micro-Factor and
Opti-Greens 50 together in, “the Daily Stack.”
CLICK HERE TO BUY THE DAILY STACK
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HOME BODY
TIPS
TIP 02:
SUPPLEMENTATION
03
POST WORKOUT STACK
Proper post workout nutrition is the MOST
IMPORTANT window in your training!
If you want to see the best results from your training, I high-
ly recommend 1st Phorm’s Post Workout Stack, which includes
both Phormula-1 (protein) & Ignition (glucose). Ignition will
rapidly replenish your glycogen levels, which equates to muscle
energy. At the same time, Phormula-1 is a rapid assimilation
protein isolate, which means it will absorb into your muscles
quickly and begin to repair them fast! By taking these two
products after you workout, you will feel less sore and have an
easier time building lean muscle - which can help you burn more
fat. Added bonus, they taste incredible!
CLICK HERE TO BUY

THE POST
WORKOUT
STACK
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HOME BODY
TIPS
TIP 02:
SUPPLEMENTATION
04
LEVEL-1 PROTEIN
This is a meal replacement protein, not to be confused
with the Phormula-1 post workout protein, shown pre-
viously. One of the biggest mistakes that my clients
make is not eating frequently enough or consuming
enough protein. Did you know that protein can help
you burn fat?! This is because protein promotes lean
muscle. The more lean muscle you have, the more cal-
ories your body burns. The more calories your body
burns, the more fat you can shed. When I increased
my protein intake, I saw incredible improvements in
my physique! I was gaining lean muscle and shedding
stubborn fat. For strict dieters, eating more can be a
huge struggle. Or, if you’re like me, you might not al-
ways have enough time to cook a meal or just don’t
feel like it. Protein also keeps you fuller for longer. This
is crucial in weight loss because you won’t let overeat-
ing sabotage your success. Whether your goal is to
lose fat or to build lean & toned muscle, you will ben-
efit from Level-1. This is the same protein I use in my
mug cakes, coffee, shakes, ice cream, pancakes,
waffles & MORE! Below is one of my favorite guilt free
Level-1 protein desserts!
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HOME BODY
TIPS
CHOCOLATE
PB PROTEIN
MUG CAKE
INGREDIENTS
+ 1 SCOOP LEVEL-1 PROTEIN POWDER
+ 1/4 CUP ALMOND MILK (or milk of choice)
+ 1 TBSP COCOA POWDER
+ 1 TBSP POWDERED PEANUT BUTTER
+ 1 TSP CHOCOLATE CHIPS
+ 1/2 TSP BAKING POWDER
+ 1/2 TSP VANILLA EXTRACT
STEP 1:
COMBINE THE INGREDIENTS IN A LARGE MUG
OR BOWL.
STEP 2:
STIR UNTIL SMOOTH BATTER FORMS.
STEP 3:
MICROWAVE FOR 45ish SECONDS & TOP WITH
WHIPPED CREAM & TOPPINGS OF CHOICE
HERE for my favorite meal replacement protein!

ClickBODY
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HOME
TIPS
TIP 02:
SUPPLEMENTATION
I HIGHLY encourage you to give these 5

products a try. If you decide you don’t like one of
them or all of them, you can always return them for 110%
money back, guaranteed! Consistency is key. If you take
these products every single day along with following a
healthy diet & this training Guide, you WILL see results!
THERE IS
NOTHING
WORTH
MORE THAN
INVESTING
IN YOUR
HEALTH.
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HOME BODY
TIPS
TIP 03:
MEASURE
YOUR
SUCCESS
DITCH THE SCALE!
Your weight can fluctuate drastically over the
course of a 24-48 hour period. Depending on what
you ate, how much water you drank, if your food
contained sodium, what time of day you weighed
yourself, your weight may change. You may also find
that the scale went up because you gained some
muscle. This is called body recomp (which is especially
common when you’re a beginner to weight training). You
must keep in mind that muscle outweighs fat. Muscle
is approximately 18% more dense than fat.
Tracking weekly measurements will keep you in check
& allow you to not focus as much on the scale. While
your weight may fluctuate, your waist, hips, & other
measurements may be decreasing.
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HOME BODY
TIPS
TIP 04:
MEASURE YOUR SUCCESS
TAKE PROGRESS PHOTOS

PROGRESS PHOTOS ARE AN EXCELLENT WAY
TO TRACK YOUR PROGRESS. Whether you want to
lose fat or gain muscle, those selfies will help you stay
on track & keep you motivated, even when you think
nothing is changing. You don’t have to show anyone!
They can simply serve as a visual timeline of your
body’s gradual transformation & hopefully help you
stay dedicated for the long haul. One day you might
even surprise yourself & your “after” photos will
become your “before” photos!
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HOME BODY
TIPS
TIP 04:
MEASURE YOUR SUCCESS
MAKE IT A ROUTINE
It is important to take your progress photos at the

same time/day every week. You should also take them
on an empty stomach & in bright lighting. I take mine
right when I wake up every Wednesday morning. Set
an alarm on your phone or leave a sticky note on the
mirror to help you remember. Don’t have anyone to
take them for you? Prop your phone up and set a
timer or take a video and screenshot some pictures.
Be sure to capture front, side and back images.
I would LOVE to see your progress

photos if you are willing to show off the
hard work you put into my Guides.
Please email them to me! Depending on what
you are comfortable with, I can either keep them
private or feature your amazing results for everyone
to see and feel inspired by.
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HOME BODY
TIPS
TIP 04:
SET YOUR GOAL
& COMMIT TO IT!
8 weeks might not

seem like a long time,
but I assure you that
A LOT can change in
the next 56 days.
You’ve already made the decision to purchase this
Guide, which shows that you are ready to get better.
It’s important to be conscious of each decision
moving forward that will either push you closer or
pull you further away from your goal. What matters
most are the little things that you do consistently
and practice each and every day. These healthy
habits are what eventually lead to sustainable
change and amazing results.
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HOME BODY
TIPS
TIP 04:
SET YOUR GOAL AND COMMIT TO IT!
What are you hoping to accomplish from the time

you start this Guide to the time you finish it?
In order to set achievable goals, you need to have a clear
outcome in mind. What is the exact goal you desire? To
lose fat? To gain muscle? To become more confident?
Once you identify your goal, you must then

identify your purpose. WHY do you want to achieve
this goal? What will it bring you? In order to achieve
this goal, you need to ask the right questions and
seek real change in your life. If you know what you’re
moving toward, you’ll find ways to make it happen.
Reasons come first, then the answers.
Next, write it down! The physical act of writing

down a goal makes it real and tangible. You have no
excuse for forgetting about it. As you write, use the
word “WILL” instead of “would like to” or “might.”
“
For example,
I WILL BE ABLE TO COMPLETE
”
10 CONSECUTIVE STRICT
PUSH-UPS BY THE TIME I
COMPLETE THIS GUIDE.
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HOME BODY
TIPS
TIP 04:
SET YOUR GOAL AND COMMIT TO IT!
Now, it’s time to make a game plan and write

out the individual steps you need to take to
accomplish your goal. When crossing each step off
as it’s completed, you’ll realize that you are making
progress towards it. Post your goal in visible places to
remind yourself every day of what it is you intend to
do. Write it on a sticky note and place it on your
computer, bathroom mirror or your refrigerator as a
constant reminder of what you WILL achieve.
I personally love to choose a word or a picture that
represents my goal and make it the wallpaper on my
cell phone, so that I look at it multiple times a day.
Whatever your goal may be, remember that you are

powerful beyond measure and that you are capable of
achieving just about anything you are willing to work
for. It might be tough, but so are you! Step into Day 1
of this Guide with purpose and with passion.
There is no more room for excuses!
NOW, GO CHASE THAT

GOAL AND DON’T FORGET
TO ENJOY THE RIDE!
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HOME BODY
TIPS
TIP 05:
JOIN MY FREE
FITNESS
COMMUNITY!
I believe that a successful transformation takes
more than a nutrition plan & workout guide. It also
takes support, encouragement & motivation, which is
why I created my exclusive Facebook community,
#teamcpt. We are a TEAM. We motivate one anoth-
er. We provide honest advice and feedback through
our own experiences. We do not judge or disrespect.
We lift each other higher and we become stronger &
healthier, together! Here is a quote from one of my
amazing team members:
“
“I’ve joined many different groups and challenges and this
one is by far the most interactive, and effective. I
”
truly feel like I’m a part of the team. I love the daily
posts, check-ins, reminders, tips, etc. I’ve made so many
new friends and learned so much. It really makes me
emotional just thinking about it.
-A’Aishah
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HOME BODY
TIPS
#TEAMCPT
PERKS:
+ Support, encouragement & motivation
+ Honest advice, feedback & recommendations
+ Daily posts including: workouts, recipes, tips,

hacks, education, live workouts, Q & A’s,
giveaways & so much more!
+ Judgment-free zone
+ Transformation Challenges with chances to

win BIG prizes
+ Meetups where we can get to know each

other & hangout in person
+ & much more!
CLICK HERE TO JOIN MY COMMUNITY!
35
HOME BODY
TIPS
04
WA-
RM
UP
HOME BODY
WA R M U P 36
WARMUP
TH E
WA R M U P
37
HOME BODY
WA R M U P
It is so tempting to
jump right into your
workout to maximize
the time you’ve got.
However, when you skip a warm-up and go from
0 to 60, you’re setting your body up to be less
efficient and you could potentially end up with an
injury.
,Before beginning each workout in this

Guide, complete at least 5-10 minutes of
light cardio.
You should be able to easily carry a conversation at
this pace. Jog or power walk outside or pick a piece of
cardio equipment (treadmill, rower, bike, elliptical, etc)
and get a little sweat on!
When finished, complete the

following warm-up exercises:
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HOME BODY
WA R M U P
01
JUMPING JACKS: 30 REPS
1 2
02
INCHWORM: 5-6 REPS
Nice and slow. Each rep should take at least 30
seconds to complete.
1 2 3
4 5 6 7
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HOME BODY
WA R M U P
03
ALTERNATING LATERAL
LUNGES: 12 REPS
Nice & slow. Keep your bent knee in line with your
toes & chest up.
1 2
04
LUNGE REACH TWISTS:
5 REPS EACH SIDE
Hold each rep for 10 seconds
1 2
40
HOME BODY
WA R M U P
05
LEG SWINGS FRONT TO
BACK: 10 REPS EACH LEG
1 2
06
LEG SWINGS SIDE TO
SIDE: 10 REPS EACH LEG
1 2
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HOME BODY
WA R M U P
07
ANKLE HOLD FORWARD
FOLD TO SQUAT: 10 REPS
Nice & slow. Hold your hamstring fold & squat for
at least 5 seconds each.
1 2
08
SINGLE ARM ALTERNATING
OVERHEAD SQUAT HOLDS:
6 REPS EACH ARM
Alternate every 5 seconds, while holding your squat
the entire time.
1 2 3
42
HOME BODY
WA R M U P
09
HOLLOW HOLD: 45 SECS
1
10
ARM CIRCLES: 40 SECS
Start small and end big. 20 seconds forward, 20
seconds backwards.
1 2
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HOME BODY
WA R M U P
WARMUP
BREAKDOWN
5-10 MINUTES:
Light cardio
JUMPING JACKS:
30 reps
INCHWORMS:
5-6 reps
ALTERNATING LATERAL LUNGES:
12 reps
LUNGE REACH TWISTS:
5 reps each side
LEG SWINGS FRONT TO BACK:
10 reps each side
LEG SWINGS SIDE TO SIDE:
10 reps each side
ANKLE HOLD FORWARD FOLD
TO SQUAT:
10 reps
SINGLE ARM ALTERNATING
OVERHEAD SQUAT HOLDS:
6 reps each side
44
HOME BODY
WA R M U P
05
COOL
DO-
WN
HOME BODY
C O O L D OW N 45
COOLDOWN
TH E
CO O LD OW N
46
HOME BODY
C O O L D OW N
AFTER YOU
COMPLETE A
GREAT WORKOUT,
DON’T FORGET
THIS!
Before you rush off to the shower and to
conquer the rest of your day, take a few
extra minutes to cool down.
It is very important to bring your heart rate down

and to return your body to the homeostatic state it
was at prior to the workout. This can prompt the
recovery response to help with healing the stressed
muscle fibers, tendons, ligaments, joints, and
central nervous system.
Complete the following cool down stretches

after every workout in this Guide. Feel free to
hold them for longer or add more.
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HOME BODY
C O O L D OW N
01
OVERHEAD SHOULDER
TRICEP STRETCH: 30 SEC
30 seconds each arm.
1 2
02
CROSSBODY SHOULDER
TRICEP STRETCH: 30 SEC
30 seconds each arm.
1
30 seconds each arm. 2
48
HOME BODY
C O O L D OW N
03
STRETCH SEQUENCE:
Hold each pose for 10 seconds before transitioning
to the next. Repeat on the opposite side.
1 2 3
4 5 6
7 8 9
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HOME BODY
C O O L D OW N
04 1
QUAD
STRETCH:
30 SEC
30 seconds each leg.
05
STANDING 1
FORWARD
HOLD:
1 MIN
1 minute hold, slowly
finding a deeper stretch.
06
FROG POSE: 1
1 MIN
50
HOME BODY
C O O L D OW N
07
THREAD THE NEEDLE:
30 SEC
30 seconds each side.
1 2
08
CAT STRETCH: 10 REPS
Hold each pose for 2 seconds before switching.
1 2
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HOME BODY
C O O L D OW N
COOLDOWN
BREAKDOWN
OVERHEAD SHOULDER
TRICEPS STRETCH:
30 sec each arm
CROSS-BODY SHOULDER
TRICEPS STRETCH:
30 sec each arm
STRETCH SEQUENCE:
10 sec hold per stretch
QUAD STRETCH:
30 sec each leg
STANDING FORWARD HOLD:

1 min
FROG POSE:
1 min
THREAD THE NEEDLE:

30 sec each arm
CAT STRETCH:
10 reps
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HOME BODY
C O O L D OW N
06
WO-
RK
OUTS
HOME BODY
WO R KO U T S 53
DAY 1:
UPPER BODY
DAY 2:
HIGH INTENSITY
CARDIO + CORE
DAY 3:
LOWER BODY
DAY 4:
LOW INTENSITY
CARDIO + CORE
DAY 5:
REST
DAY 6:
FULL BODY
DAY 7:
LOW INTENSITY
CARDIO
54
HOME BODY
WO R KO U T S
If you are unsure of a
movement in the
workout, look towards
the back of the guide
to see how the move-
ment should be
performed.
55
HOME BODY
WO R KO U T S
FITNESS
WEEK 1
DAY
00 CHALLENGE
That’s right, we are starting on Day 0! Before you dive

right into this Guide, I have a little challenge for you.
This fitness test is designed to be difficult, and it will give
you a good idea of where you currently stand & where you
can improve upon. When you finish this Guide, you will
complete the same test again to see how far your health &
fitness levels have progressed.
Complete as many reps as possible of the following

exercises for 2 minutes each.
Be sure to only rest 1 minute between movements. Take this time
to write down how many reps you completed of each exercise.
Save your scores in a place where you will remember, so you can
compare your new scores at the end of this program.
2 MIN OF MAX REP PUSH-UPS

1 min rest (record your reps)
2 MIN OF MAX LUNGES
2 MIN OF MAX SIT-UPS
2 MIN OF MAX SQUATS
2 MIN OF MAX MOUNTAIN CLIMBERS
FINISHED (RECORD YOUR REPS)
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HOME BODY
WO R KO U T S
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 3 W
1 & 3 WEEK 1
WEEK 1 & 357W
HOME BODY
WO R KO U T S
UPPER
WEEK 1+3
DAY
01 BODY:
CIRCUIT 1: 20 MIN AMRAP*

1: PIKE PUSH-UPS 10 reps
2: DIAMOND PUSH-UPS 10 reps
3: SHOULDER TAPS 10 reps each
4: TRICEPS EXTENSIONS 10 reps
5: SUPERMANS 10 reps
REST 2 MINS, THEN COMPLETE:
CIRCUIT 2: 3 ROUNDS
1: HANDSTAND HOLD AGAINST WALL 20 secs

REST: 20 secs
2: BOTTOM OF PUSH-UP HOLD 20 secs
REST: 20 secs
*AMRAP: (As many rounds as possible) Set a timer for 20 minutes

and complete as many reps as possible until the time is up.
Take short breaks as needed.
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HOME BODY
WO R KO U T S
HIIT &
WEEK 1+3
DAY
02 CORE
“DEATH BY SPRINTS”
With a continuously running clock, perform 1 sprint (10 me-
ters) the first minute, then rest the remainder of the minute.
At the start of the second minute, complete 2 sprints (down
& back = 20 meters), then rest the remainder of that minute.
You’ll do 3 sprints the third minute, and so on, continuing to
add one 10
meter sprint each minute until you cannot complete the re-
quired number of 10 meter sprints in the given minute.
Touch the line for each 10 meter sprint, except the last
sprint before rest.
REST 5 MINS, THEN COMPLETE:
CORE CIRCUIT: 3 ROUNDS

:
1: LEG RAISES 10 reps

2: HEELS TO HEAVEN 10 reps
3: HOLLOW ROCKS 10 reps each
4: DEAD BUGS 10 reps
5: BICYCLES 10 reps
59
HOME BODY
WO R KO U T S
LOWER
WEEK 1+3
DAY
03 BODY
PART 1: WALL SIT WARM-UP

Begin by doing a 60 second wall sit followed by 10 seconds
of rest. Immediately begin another 50 second wall sit
followed by 20 seconds of rest. Continue to drop your wall
sit time by 10 seconds, while simultaneously increasing
your rest time by 10 seconds.
60 SEC WALL SIT - 10 sec rest

REST 5 MINS THEN COMPLETE:
PART 2: 3 ROUNDS FOR TIME

1: BODY SQUATS 50 reps
2: SKATERS 40 reps
3: JUMP LUNGES 30 reps each leg
4: POP JACKS 20 reps
5: TUCK JUMPS 10 reps
60
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WO R KO U T S
WEEK1+3
WEEK 1+3
DAY LOW INTENSITY

04 CARDIO & CORE
PART 1: LOW INTENSITY CARDIO

COMPLETE 40-60 MINUTES OF LOW
INTENSITY STEADY STATE TRAINING.
This could be walking, jogging, swimming,

hiking, biking, rowing, yoga, etc...
As tempting as it may be, don’t get your heart rate up too high
when completing a low-intensity cardio training session.
The aim of the game is to train with a consistent intensity over

a long period of time or during the whole duration of the work-
out, as opposed to going hard in some parts. Try to workout at
approximately 50–70 percent of your maximum heart rate for a
steady and sustained period.
ONCE FINISHED, COMPLETE THE

FOLLOWING CORE WORKOUT:
PART 2: 8 MIN CORE TABATA*

Alternate between the 2 exercises for 8 total rounds.
1: HOLLOW HOLD
2: HOLLOW ROCKS
*TABATA: Work for 20 seconds, rest for 10 seconds.
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WO R KO U T S
62
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WO R KO U T S
WEEK 1+3
DAY
05 REST
TAKE THE DAY OFF & ENJOY YOURSELF.
You’ve earned it! Get ready to bring the intensity
back tomorrow.
FULL
WEEK 1+3
DAY
06 BODY
10 ROUNDS FOR TIME:

1: BODY SQUATS 30 reps
2: CRUNCHES 20 reps
3: PUSH-UPS 10 reps
4: BURPEES 5 reps
63
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WO R KO U T S
WEEK 1+3
DAY LOW INTENSITY

07 CARDIO



64
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WO R KO U T S
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 4 W
2 & 4 WEEK 2
WEEK 2 & 465W
HOME BODY
WO R KO U T S
UPPER
WEEK 2+4
DAY
01 BODY
LUCKY #7
Complete 7 reps of the following 7 exercises for
7 total rounds. Rest as needed.
1: EXPLOSIVE PUSH-UPS 7 reps

2: DIAMOND PUSH-UPS 7 reps
3: PIKE PUSH-UPS 7 reps
4: SIDE TRICEPS EXTENSIONS (RIGHT) 7 reps
5: SIDE TRICEPS EXTENSIONS (LEFT) 7 reps
6: PLANK TWISTS (RIGHT) 7 reps
7: PLANK TWISTS (LEFT) 7 reps
66
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WO R KO U T S
HIIT &
WEEK 2+4
DAY
02 CORE
FOR KOBE 24 MIN AMRAP*:

I created this workout in honor of Kobe Bryant the day he
tragically passed away, which just so happened to be on my
25th birthday. This workout is designed to be done at a
basketball court, but it is not required. You will need
approximately 50 ft of space to do the sprints.
BUY IN: 24 sideline to sideline sprints (50 ft)

down & back = 2 reps
Then repeat the following until the 24 min timer is up:
1: JUMP SQUATS 8 reps

2: PUSH-UPS 8 reps
3: V-UPS 8 reps
4: BURPEES 8 reps
BUY OUT: Once time is up, immediately finish

with 24 more (50 ft) sideline sprints.

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WO R KO U T S
LOWER
WEEK 2+4
DAY
03 BODY
CHAIR 30 MIN AMRAP*:

Use a chair, box or step to complete the following circuit:
1: BOX CHAIR JUMPS 10 reps

2: BULGARIAN SPLIT SQUATS 15 reps each leg
3: ELEVATED GLUTE BRIDGES 20 reps
4: EXPLOSIVE CHAIR SQUATS 20 reps
5: SIDE STEP-UPS 15 reps each leg
6: EXPLOSIVE STEP-UPS 10 reps each leg

68
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WO R KO U T S
WEEK1+3
WEEK 2+4
DAY LOW INTENSITY

04 CARDIO & CORE



ONCE FINISHED, COMPLETE THE

FOLLOWING CORE WORKOUT:
PART 2: CORE CIRCUIT: 3 ROUNDS

1: V-UPS 15 reps
2: LYING LEG RAISES 15 reps
3: BICYCLES 20 reps each way
4: CRUNCHES 25 reps
5: TOE TOUCHES 20 reps
6: SIT-UPS 15 reps
69
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WO R KO U T S
WEEK 2+4
DAY
05 REST
back tomorrow.
FULL
WEEK 2+4
DAY
06 BODY
DEATH BY DECK OF CARDS
Draw cards from a well shuffled standard 52 card deck including
Jokers. Each card you draw determines the exercise you do and
the amount of reps.
THE CARD VALUE DETERMINES THE NUMBER OF REPS.
FACE CARDS = 11 reps | ACES = 12 reps | JOKERS = 1 minute plank
THE CARD SUIT DETERMINES THE EXERCISE*.
HEARTS = Incline Push-Ups DIAMONDS = Lying leg raise +

SPADES = Box Jumps heels to heaven
(or step-ups) CLUBS = Rock back to stand
(or burpees)
Complete the entire deck as fast as possible, but take small

breaks as needed.
*Feel free to change up the exercises, while keeping the same format.
70
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WO R KO U T S
WEEK 2+4
DAY LOW INTENSITY

07 CARDIO



71
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WO R KO U T S
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 7 W
5 & 7 WEEK 5
WEEK 5 & 772W
HOME BODY
WO R KO U T S
UPPER
WEEK 5+7
DAY
01 BODY:
CIRCUIT: 4 ROUNDS
Complete the following circuit x4 rounds:
1: SHOULDER TAPS 40 reps (20 each way)

2: WALL HANDSTAND HOLD (or plank) 35 sec
3: COMMANDOS 30 reps (15 each way)
4: DIPS 25 secs, max effort
5: INCLINE PUSH-UPS 20 reps
6: DECLINE PUSH-UPS 15 secs, max effort
7: SIDE TRICEPS EXTENSIONS 10 reps (each way)
REST 90 SECS BETWEEN ROUNDS
73
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WO R KO U T S
HIIT &
WEEK 5+7
DAY
02 CORE
PART 1: 16 MIN TABATA*

Complete 8 total rounds (4 minutes) of each exercise before
moving on to the next.
1: TUCK JUMPS (or jumping jacks)

2: POP JACKS
3: JUMP LUNGES (or reverse lunges)
4: BURPEES
*TABATA: Work for 20 seconds, rest for 10 seconds.
PART 2: 10 MIN AMRAP*

Reps build by 2 each round: 2-4-6-8-10-12….
1: V-UPS (or seated knee tucks)

2: CLIMBER TOE TAPS (right + left = 1 rep)
3: HALF WIPERS (right + left = 1 rep)
*AMRAP: (As many rounds as possible) Set a timer for 10 mins

74
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WO R KO U T S
LOWER
WEEK 5+7
DAY
03 BODY
THE FAB 40
Complete 40 reps of each exercise for 2 total rounds.
Take a 60 second rest between each exercise.
1: 180 DEGREE JUMP SQUATS 40 reps

2: GOBLET SQUATS 40 reps
3: GLUTE BRIDGES 40 reps
4: NARROW SQUATS 40 reps
5: SQUAT + SIDE LEG LIFT 40 reps (20 each leg)
6: EXPLOSIVE CHAIR SQUATS 40 reps
7: BULGARIAN SPLIT SQUATS 40 reps (20 each leg)
75
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WO R KO U T S
WEEK 5+7
1+3
DAY LOW INTENSITY

04 CARDIO & CORE


ONCE FINISHED, COMPLETE THE FOLLOWING

CORE WORKOUT:
PART 2: THE FIRE 500

You must complete all 100 reps of one exercise before
moving onto the next. Complete as fast as possible.
1: FLUTTER KICKS 100 reps (50 each way)
2: RUSSIAN TWISTS 100 reps (50 each way)
3: BICYCLES 100 reps (50 each way)
4: LYING SGL. LEG RAISES 100 reps (50 each way)
5: DEAD BUGS 100 reps (50 each way)
76
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WO R KO U T S
WEEK 5+7
DAY
05 REST
back tomorrow.
FULL
WEEK 5+7
DAY
06 BODY
CIRCUIT 1: 2 ROUNDS
Complete 2 rounds of the following 2 circuits back to back,
as fast as possible.
Do 30 mountain climbers, then 30 jump lunges, then 30 supermans.
Right into 20 mountain climbers, 20 jump lunges & 20 supermans and so on…
30-20-10 reps of:

1: MOUNTAIN CLIMBERS (right + left = 2 reps)
2: JUMP LUNGES (right + left = 2 reps)
3: SUPERMANS
THEN COMPLETE:
30-20-10 reps of:

1: COMMANDOS (right + left = 2 reps)
2: SKATERS (right + left = 2 reps)
3: SEATED KNEE TUCKS
77
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WO R KO U T S
78
HOME BODY
WO R KO U T S
WEEK 5+7
DAY LOW INTENSITY

07 CARDIO



79
HOME BODY
WO R KO U T S
WEEK 5 & 8 W
6 & 8 WEEK 6
WEEK 6 & 8 W
6 & 8 WEEK 6
WEEK 6 & 8 W
6 & 8 WEEK 6
WEEK 6 & 8 W
6 & 8 WEEK 6
WEEK 6 & 8 W
6 & 8 WEEK 6
WEEK 6 & 8 W
6 & 8 WEEK 6
WEEK 6 & 880W
HOME BODY
WO R KO U T S
UPPER
WEEK 6+8
DAY
01 BODY:
FLY LIKE SUPER(WO)MAN

Complete 2 rounds of the following circuit as fast as possible.
Rest 2 minutes between rounds.
1: DECLINE PUSH-UPS 15 reps

3: SHOULDER TAPS 15 reps each way
5: INCLINE PUSH-UPS 15 reps
7: PIKE PUSH-UP 15 reps
9: BURPEES 15 reps
81
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WO R KO U T S
HIIT &
WEEK 6+8
DAY
02 CORE
PART 1: HIIT RUNNING*

This workout is recommended to be completed at a track or on a treadmill.
Set a 16 minute timer and begin a light jog. At the start of the
second minute, begin a 7 second all out sprint. After 7 seconds,
ease your way back into a light jog for the remaining 53 seconds.
At the start of the third minute, begin another 7 second all out
sprint, then ease back into a jog. Repeat this pattern until time is
up.
*You can walk instead of jog between sprints, if needed.
PART 2: 5 MIN PLANK EMOM*

Complete 1 round of the following exercises. Work for
45 seconds, then rest until the start of the next minute:
1: PLANK JACKS
2: PLANK ROLLS
3: SIDE PLANK DIPS (RIGHT)
4: SIDE PLANK DIPS (LEFT)
5: HIGH PLANK HOLD
*EMOM: (Every minute on the minute) Complete each movement
within the minute. Start the next movement on the next minute.
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WO R KO U T S
LOWER
WEEK 6+8
DAY
03 BODY
LUNGE CIRCUIT: 5 ROUNDS

Complete 5 total rounds of the following lunge circuit.
1: REVERSE LUNGE TO KICK 12 reps each leg

2: HIGH KNEES 12 reps each leg
3: FORWARD LUNGES 12 reps each leg
5: LATERAL LUNGES 12 reps each leg
7: REVERSE LUNGES 12 reps each leg
TAKE 60-90 SECOND REST BETWEEN

EACH ROUND.
83
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WO R KO U T S
WEEK 6+8
1+3
DAY LOW INTENSITY

04 CARDIO & CORE


ONCE FINISHED, COMPLETE THE FOLLOWING

CORE WORKOUT:
PART 2: CORE CIRCUIT 4 ROUNDS

Take a 90 second rest between each round.
1: BIRD DOGS + KNEE CRUNCH 8 reps each side

2: PLANK TWISTS 8 reps each side
3: LEG RAISE + HEELS TO HEAVEN 10 reps
4: SINGLE LEG V-UPS 8 reps each side
84
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WO R KO U T S
WEEK 6+8
DAY
05 REST
back tomorrow!
FULL
WEEK 6+8
DAY
06 BODY
1000 REP CHALLENGE
This workout was such a hit in a Home Team Guide that I had to
include it in this one, too. The format is the same, but most of
the exercises have changed. Good luck! You’re going to need it.
Complete 4 ROUNDS X 25 REPS of the following

exercises as fast as possible:
1: POP JACKS
2: LEG RAISES
3: JUMP SQUATS
4: REVERSE CRUNCHES
5: PUSH UPS
6: SUPERMANS
7: STAR JUMPS
8: DIPS
9: PLANK JACKS
10: GOBLET SQUATS
85
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WO R KO U T S
WEEK 6+8
DAY LOW INTENSITY

07 CARDIO



86
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WO R KO U T S
FINISH
WEEK 8
DAY
57 LINE
CONGRATULATIONS ON COMPLETING
THE HOME BODY GUIDE!
But don’t go just yet! It’s time to retake your fitness test,
that you completed on day 0. Let’s see how much you’ve
improved in just 8 weeks!
Grab a pen & paper & write down how many reps
you complete of the following exercises.
2 MIN OF MAX REP PUSH-UPS

2 MIN OF MAX LUNGES
2 MIN OF MAX SIT-UPS
2 MIN OF MAX SQUATS
2 MIN OF MAX MOUNTAIN CLIMBERS
Finished (record your reps)
Did you improve? I’d love to know!
87
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07
IND-
EX
HOME BODY
INDEX 88
89
HOME BODY
INDEX
90
HOME BODY
INDEX
91
HOME BODY
INDEX
92
HOME BODY
INDEX
93
HOME BODY
INDEX
www.clairepthomas.com
[email protected]
instagram.com/clairepthomas
www.youtube.com/clairepthomas
Facebook Community: #teamcpt
94
HOME BODY
INDEX

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1

ABO UT THIS GUID E

Home Body Guide was designed for the

Lucky for you, you already have a capable body & a

Try your best to increase your intensity &

HIIT is a great way to get stronger, faster, build endurance,

THIS GUIDE INCLUDES A

HIIT & LISS

I have struggled with my relationship with food in the

My CPT Fit Fuel Guide includes all my favorite

CLICK HERE FOR MY CPT FIT FUEL GUIDE

Below are the 5 products

CLICK HERE TO BUY MICRO-FACTOR

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HERE for my favorite meal replacement protein!

I HIGHLY encourage you to give these 5

TAKE PROGRESS PHOTOS

It is important to take your progress photos at the

I would LOVE to see your progress

8 weeks might not

What are you hoping to accomplish from the time

Once you identify your goal, you must then

Next, write it down! The physical act of writing

I WILL BE ABLE TO COMPLETE

Now, it’s time to make a game plan and write

Whatever your goal may be, remember that you are

NOW, GO CHASE THAT

+ Honest advice, feedback & recommendations

+ Daily posts including: workouts, recipes, tips,

+ Transformation Challenges with chances to

+ Meetups where we can get to know each

+ & much more!

CLICK HERE TO JOIN MY COMMUNITY!

,Before beginning each workout in this

When finished, complete the

It is very important to bring your heart rate down

Complete the following cool down stretches

STANDING FORWARD HOLD:

THREAD THE NEEDLE:

That’s right, we are starting on Day 0! Before you dive

Complete as many reps as possible of the following

2 MIN OF MAX REP PUSH-UPS

FINISHED (RECORD YOUR REPS)

CIRCUIT 1: 20 MIN AMRAP*

REST 2 MINS, THEN COMPLETE:

1: HANDSTAND HOLD AGAINST WALL 20 secs

*AMRAP: (As many rounds as possible) Set a timer for 20 minutes

REST 5 MINS, THEN COMPLETE:

CORE CIRCUIT: 3 ROUNDS

1: LEG RAISES 10 reps

PART 1: WALL SIT WARM-UP

60 SEC WALL SIT - 10 sec rest

REST 5 MINS THEN COMPLETE:

PART 2: 3 ROUNDS FOR TIME

DAY LOW INTENSITY

PART 1: LOW INTENSITY CARDIO

This could be walking, jogging, swimming,

The aim of the game is to train with a consistent intensity over