Hi, my name is Katie. Also, known as myhitlife.
Having not taken an unplanned day off in 2.5 vlogging my fitness journey and the gym unless hospital bound it was requested that I share my hacks with you all. I thought what better way to do this than providing you a full fitness guide in the New Year. The fitness guide with contain my fitness journey, fitness, nutrition, mindset and workouts.

Trust me I haven’t taken a day off. I know what I’m talking about in a mindset sense so please take my advice. Please note I am not a Fitness professional, I’m just an IT Consultant who sits on her ass for a living. So I will try my best regarding the workouts, but I have given you suggestions of programs I’ve used.

In this vlog I’m taking you through the total body (scroll down) ideas.
As I mentioned a workout plan is vital so I’m going to provide you one. Let’s called it Day 1 as 1st Jan starts on a Wednesday (all workout vids are now up on the playlist):
Day 1 – Cardio (let’s face it you need to sweat off the booze and lifting is too much effort)
Day 2 – Total Body Workout
Day 3 – Rest Day meaning 10,000 steps with an Audible book or motivation speeches playlist
Day 4 – Cardio
Day 5 – Total Body
Day 6 & 7 – Rest Day again meaning 10,000 steps

However, if you love working out on a weekend change the timetable around to fit you. Be realistic! Add another training day on a Sunday such as total body, leg day or upper body. Think about your goals.

Total body day with HiiT (Day 2 workout)
Rest 1-2 Minutes between each set

Moves 1
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Globet Squats 8 reps

Moves 2a & 2b
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Dumb bell Bench Press 8 reps
TRX Rows 8 reps

Moves 3a & 3b
3 sets of 12 reps
Barbell hip thrust
Front plate raise

If you like HiiT training then add
100m row with 30 secs rest (12 rounds)

Total body day with HiiT (Day 5 workout)
Rest 1-2 Minutes between each set

Moves 1
Deadlifts 8 reps

Moves 2a & 2b
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Incline Dumb bell Bench Press 8 reps
Lat pull downs 8 reps

Moves 3a & 3b
3 sets of 12 reps
Close grip push ups
Face rows

If you like HiiT training then add
4 cals on assault bike with 4 burpees (12 rounds every minute on the minute)

Total body day no HiiT (Day 2 workout)
Rest 1-2 Minutes between each set

Moves 1
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Squats 8 reps

Moves 2a & 2b
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Banded or Assisted Chin ups (set 1 pull downs of 8 reps)
D/B Push Press

Moves 3a & 3b
KB Farmers walks 80m
Push ups – 10 reps

Circut for 5 rounds
EZY bar 21s
Rear delt flys – 12 reps
Incline bench sits up – 12 reps

otal body day no HiiT (Day 5 workout)
Rest 1-2 Minutes between each set

Moves 1
6 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Walking lunges 5 reps each side

Moves 2a & 2b
5 sets (1 & 2 sets be a warm up weight) then gradually get heavier
Incline D/B Press
Australian Press-ups

Moves 3a & 3b
5 sets
Close grip Push ups 10 reps
Lat pull downs for 10 reps

Circuit for 5 rounds 12 reps each move
Side Lateral Raise
Sit-ups
Triceps Pushdowns

Workout programs I’ve done for years before in the gym and at home
Beachbody free trial:

Beachbody coaches I recommend:
Niles –
Meghan –
Chelsea –
Lauren –

Again make sure to save the video links and preplan them beforehand.

I’m here to help you. So if I don’t have a vlog you are looking for please drop a comment below and I will create one. Thank you for your support. I appreciate you!

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I’m an IT Consultant sharing her Consultant Lifestyle of hotel living, business travel and working from home from Sept 2018. I have not only maintained my fitness journey… I’ve gotten more fit. I’ve vlogging my journey daily since June 2018.

Currently in my Tech career I’m now adjusting to the work from home working environment from previously weekly business travel and hotel living. There’s no training on how to survive this type of working environment. So I’ve created my own.

In 2020 I will be producing a weekly vlog regarding my journey to SAS: Who Dares Wins.

Please if you want any specific content hit me up at:
Drop a comment below! I appreciate you taking time to watch my video and I want to give you the best value possible.
Or email: katie@myhitlife.com or DM me on social