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BRICKS & MORTAR Grade1 Personal Training © www.grade1pt.com 6 WEEK AT HOME TRAINER
BRICKS
&
MORTAR
Grade1 Personal Training ©
www.grade1pt.com
6 WEEK
AT
HOME
TRAINER
Bricks & Mortar is a structured
programme that can be completed in
the comfort of your own home. No
equipment is necessary!
All that is required is your hard work
and commitment to improving your
health and fitness levels.
To ensure you are fully supported,
we have included the following ›››
A carefully phased 6-week
Training Programme.
Nutritional Guidance
Instructional videos
E-mail support
Progression Strategies
INTRODUCTION
Bricks & Mortar is designed for people of all fitness levels.
The aim of the programme is to help keep individuals healthy
and active. During this challenging time, our physical health,
mental health, and overall wellbeing are more important than
ever. We simply must prioritise our health.
The Bricks & Mortar training programme provides a
structured way to incorporate exercise and healthy eating
habits into everyday life without the need for a gym membership, or any exercise equipment. The programme and
associated benefits, such as e-mail support, are provided
entirely FREE of charge because…
we are all in this together.
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Before beginning Bricks & Mortar you
will need to:
• Read- Make sure you read through ALL the guidance
material before you begin and watch the introduction
video on YouTube- here… now!
guide.
• Follow- us on Facebook, Instagram and YouTube for
additional training tips and inspiration.
• Prepare- go food shopping, dig out some workout
clothes and prepare some space to train in.
• Understand- that the aim of this programme is to help
you stay healthy and active through balanced
nutrition and exercise. Yes, you may experience fat
loss, weight loss and muscle gain from the
programme, but this is not the primary function. If
you would like advice on how to achieve specific
goals, please feel free to email Joss at-
INTRODUCTION
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COVID-19 Considerations:
During this uncertain time, we all need to ensure that
we are the healthiest we can possibly be. If you want
to ensure your immune system is working optimally there a few steps you can take:
INTRODUCTION
Incorporate moderate intensity exercise. After engaging in
bouts of moderate intensity exercise up to an hour, research
shows that the immune system is better able to act, especially in
terms of preventing upper respiratory tract illnesses. Bricks &
Mortar is a circuit-based programme including moderate intensity
exercise and includes both cardiovascular and resistance training.
Avoid very high intensity training. The research shows that this
can impair your immune system. After high intensity exercise your
immune system helps you recover to fight the inflammatory
response caused by high intensity exercise and is less effective at
protecting you against infections.
Maintain calorie adequacy. If you are not overweight and
generally fit and healthy, a caloric deficit could reduce the
effectiveness of your immune system. Make sure you are eating
enough food! (If you are overweight or obese, please consult your
doctor before deciding to embark on a caloric deficit for weight
loss).
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INTRODUCTION
Maintain nutritional adequacy. Eat a balanced diet including lots
of fruit and vegetables to ensure that you are getting all the
nutrients your body needs to support the immune system. Refer to
the nutrition tables below for examples of nutritionally dense foods.
It is also very important to stay hydrated throughout the day. Aim to
drink around 1 litre of water per 25kg of bodyweight per day.
Inclusion of supplements such as multivitamins and Vitamin D
could be beneficial if you are not able to include much fresh fruit
and vegetables, or have access to sunlight.
Ensure you have enough good quality sleep. Prioritise sleep!
Create and maintain healthy sleep habits.
! PLEASE NOTE
Make sure you are complying with government guidelines for
the country in which you are completing this programme.
Please maintain a social distance whilst walking on active
recovery days.
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TRAINING GUIDANCE
Bricks & Mortar has been
carefully structured into
three progressive phases.
Each phase lasts two weeks.
Each individual exercise
within the programme works
on a traffic light system,
which enables you to work at
your own level >>>
GREEN = Beginner level
AMBER = Intermediate
RED = Advanced
As you progress through the programme, becoming fitter and
stronger, don’t be afraid to try some of the more difficult
options. Bricks & Mortar is a simple yet highly versatile
programme- it can be used in many ways, many times over!
Perhaps you’ll complete all six weeks using the green
exercises, then complete another round of six weeks with the
amber… then perhaps another round using the red?
Alternatively, you might decide to swap between intensity
levels within a single workout session- green one looks too
easy for that particular exercise? Well, have a go at the amber
or red one instead!
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Each workout session is divided into TWO different circuits and
a finisher. Remember to complete the warm up first.
The sequence for every circuit is as follows:
• Exercise 1 -30seconds
• Exercise 2 -30 seconds
• Exercise 3 -30 seconds
• Core/Conditioning 30s
• Rest for 1 minute
Repeat circuit until you have completed
3 rounds, then move onto the SECOND different circuit
within the workout.
At the end of the workout there is a finisher. The sequence
for every finisher is as follows:
• Exercise 1 -10 repetitions
• Exercise 2 -20 repetitions
• Exercise 3 -30 repetitions
Repeat this for 5 minutes with no rest. The aim is to
complete as many rounds as possible (AMRAP) within 5
minutes before cooling down and concluding the workout.
Whilst training you should feel sweaty and out of breath, but
still be able to maintain a conversation if required.
TRAINING GUIDANCE
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Programme Overview:
PHASE ONE-
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest Total Rest Full Body Walk 30mins
Mobility
Full Body Walk 30mins
Mobility
Full Body Walk 30mins
Mobility
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest
Total Rest Full Body Walk 30mins
Mobility
Full Body Walk 30mins
Mobility
Full Body Walk 30mins
Mobility
PHASE TWO-
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest
Total Rest Upper Body Walk 40mins Mobility
Lower Body Walk 40mins Mobility
Core Conditioning
Walk 40mins Mobility
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest
Total Rest Upper Body Walk 40mins
Mobility
Lower Body Walk 40mins
Mobility
Core
Conditioning
Walk 40mins
Mobility
PHASE THREE-
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 1 Session2 Active Rest Session 3 Session 4 Active Rest
Total Rest Upper Body Full Body
Walk 60mins Mobility
Lower Body Full Body Walk 60mins Mobility
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 1 Session2 Active Rest Session 3 Session 4 Active Rest
Total Rest Upper Body Full Body
Walk 60mins
Mobility
Lower Body Full Body Walk 60mins
Mobility
TRAINING GUIDANCE
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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You will see from the programme overview, that you
have active recovery days and total rest days. During
phase 1, on your active recovery days you need to
complete a 30-minute walk. This can be done at any
time of the day and is of low intensity. These walks are
vital to maintain a healthy mind as well as a healthy
body. As you progress on to phase 2 and phase 3,
these walks increase in time to 40-60minutes but with
the same low intensity. Mobility work is also included
on these active recovery days, aimed at maintaining
health in your muscles, joints, ligaments and tendons.
Your total rest days are just that - total rest from
exercise!
To access the workouts simply click on the name of the
session you require from the tables below in the
‘Phases’ section and train along with Joss in the
workout video. If you are unsure about how to safely
execute any of the exercises listed please e-mail for
further support and guidance- [email protected]
TRAINING GUIDANCE
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Nutrition- a common sense approach:
There is no set ‘one size fits all’ diet plan within the
Bricks & Mortar programme. Having a regimented
diet plan prescribed to you can be very restrictive and
teaches you nothing about nutrition. This can have a
big impact on your health and wellbeing long term.
In short, it is essential that you are eating enough food
whilst using the Bricks & Mortar programme. This will
help you to maintain an energy balance, which ensures
that you can recover properly from training and keep
your immune system working optimally. The best way
of doing this is to make sure you prioritise your
protein intake and include lots of fruits and vegetables,
which are rich in vitamins and minerals.
At a time where we may not be able to get exactly what
we want from the shops; it is a great opportunity to
get back to basics and prioritise whole, nutrient dense
foods. Use common sense, rather than banishing
NUTRITION GUIDE
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certain foods. Simply make it a priority to eat the
foods we know are healthy and limit the less healthy
foods to treats. We all know we cannot eat pizza and
cake for every meal of the day, every single day and
hope to be healthy! Be kind to yourself, choose foods
that fuel and nourish your body. The same applies to
alcoholic drinks- if you enjoy them, then continue to do
so in moderation and bear in mind that, in line with the
advice from the World Health Organisation, it would be
beneficial to limit your alcohol intake and include some
alcohol-free days to support your immune system.
On the subject of drinking- ensure you stay hydrated.
It is key for health as well as performance. As a guide
you should aim to drink 1 litre of water per 25kg of
bodyweight every day. This means just water, not
flavoured water or fruit juice – just water. Have a look
at some of the recommended foods in the tables below
to get you started. All values shown are per 100g of
food unless stated otherwise.
NUTRITION GUIDE
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Recommended foods:
Food Protein
(g) Carbohydrate
(g) Fat (g)
Calories (kcal)
Seabass 15 0.9 6.7 127 Chicken Breast 31 0 0.8 123 Eggs 7.5 0 5.4 78 Steak Fillet 22 0 7.4 154
Canned Tuna 27 0 0.5 113 Cod 23 0.1 1 23 Turkey Mince 32 0.5 1.8 146 Steak Mince 31 0.2 4.7 166 Turkey Breast
Steak 22.3 0 1.1 100 Tilapia 20.3 0 1.8 97
Haddock 17.1 0.6 0.5 76 Prawns 24 0.2 0.3 99 Whey Protein 68 12 5 364
Food Protein
(g) Carbohydrate
(g) Fat (g)
Calories (kcal)
Quorn Chicken Pieces 13.7 1.7 2.6 98 Quorn Steak Pieces 15 1 2.8 105 Tofu 12.6 1 7.1 118
Edamame Beans 12 4 6.4 133 Black Beans 7.5 15 0.6 110 Lentils 9 20.1 0.4 116 Spirulina 68.3 19.4 1.2 338 Vegan Protein Powder 70 13 5 388 Cottage Cheese (Fat Free) 10.8 3.9 0.3 63
Seitan 17.2 6.5 0.5 101
NUTRITION GUIDE
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Food Protein
(g) Carbohydrate
(g) Fat (g)
Calories (kcal)
Sweet Potato 1.6 20 0.3 86 White Potato 3 26 0 110 White Rice (cooked) 3 31 2 153 Brown Rice (cooked) 4 30 2 165
Brown Pasta (cooked) 11 55 2 299 White Pasta (cooked) 14 70 1 345 Porridge Oats 14 59 7 375 Brown Bread (1 slice) 2.5 9 0.7 55
Chapati 4.8 26.3 4.3 169 Quinoa 4.3 22.7 1.9 124
Food
Protein
(g)
Carbohydrate
(g)
Fat
(g)
Calories
(kcal)
Blueberries 1 14 0.3 57 Strawberries 1 6 1 38
Raspberries 1.5 4.6 0.3 32 Blackberries 0.9 5 0.2 32 Bananas 1 27 0 110 Kiwis 1 15 0.5 61
Apples 0.3 9.6 0.1 44 Pears 0.6 27 0.2 101 Dates 2.3 67 0.3 297 Dried Apricots 1.9 59.4 0.3 261 Raisins 2.5 72 1.4 319
Oranges 1.2 15.4 0.2 62
Goji Berries 13 49 3.5 306
NUTRITION GUIDE
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Food
Protein (g)
Carbohydrate (g)
Fat (g)
Calories (kcal)
Spinach 2.8 1.6 0.8 30
Kale 2.4 1 1.1 29 Asparagus 3.4 1.4 0.8 29 Carrots 0.9 9.6 0.2 41 Beetroot 1.7 10 0.2 43
Cauliflower 2 4 0 23 Onions 0.7 5.4 0.3 25 Mushrooms 1.8 0.4 0.5 16
Tomatoes 0.5 3 0.1 16 Cucumber 0.7 3.6 0.1 16 Green Beans 2.2 4.7 0 35 Bell Peppers 1 2.6 0.5 21 Peas 4.9 7.5 0.8 69
Sugar Snaps 3.4 4.8 1 38
Food Protein
(g) Carbohydrate
(g) Fat (g)
Calories (kcal)
Salmon 21 0 8.8 171 Mackerel 20 0.1 24 300 Bacon 33 0 33 444
Pork Sausage (one) 12 1 15 210 Cottage Cheese (Full Fat) 10.3 2.2 6 104 Skyr 11 4 0.2 65 Greek Yoghurt 4 5.3 9.2 120 Feta Cheese 17 0.7 23 278 Semi-Skimmed Milk 3.4 5 1.8 49
Mozzarella 24 2.4 21 295
NUTRITION GUIDE
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Food
Protein (g)
Carbohydrate (g)
Fat (g)
Calories (kcal)
Avocado 2 9 15 322 Pitted Green Olives 1 1 17 170 Pitted Black Olives 0 0 14 136 Cashew Nuts 18 30 44 533
Almonds 21 49 21 564
Peanuts 23 13 47 567 Almond Butter 23.7 20 61 710 Peanut Butter 25.3 13 51 622 Cashew Butter 20.6 18.9 51 628 Chia Seeds 21 20 30 418 Walnuts 13 42.3 31.8 515
Pecans 9.2 5.8 70.1 691 Almond Milk 0.4 0.4 1 13 Dark Chocolate 12.8 12.8 51.2 592
Food
Protein (g)
Carbohydrate (g) Fat (g)
Calories (kcal)
Olive Oil 0 0 100 884
Coconut Oil 0 0 100 857 Sesame Oil 0 0 92 828 Low Fat Mayo 0 7 24 237 Humous 7.5 14.7 17 249 Olive Oil Spray 0 0 10 100 Honey 0 0 84.7 340
NUTRITION GUIDE
*Condiments
values are per
100 ml
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Remember to follow us on Facebook, Instagram and
YouTube for more nutritional guidance, support, recipe
ideas… and to discover exactly how many toppings
Joss can possibly fit onto one protein pancake!
Join us …
YouTube
NUTRITION GUIDE
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Phase 1 Weeks 1 & 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest Total Rest Full Body Walk
30mins Mobility
Full Body Walk 30mins Mobility
Full Body Walk 30mins Mobility
You will find links to the workout and mobility videos in the table
above- shown in blue.
Click on the Session you are currently wanting to complete and
train along with Joss in the full-length workout video.
On your active rest days simply go for your walk and when you are
ready to complete the mobility work, click on Mobility and stretch along
with Joss.
Once you have completed the first week, simply repeat the same
again for week two, before moving onto Phase 2 below.
Tips-
Nutrition: Go shopping. Remember to try to purchase nutrient dense
whole foods.
Training: Alongside your circuit sessions, make sure you include
30mins of walking on your active recovery days. This is great for
creating habits for a more active lifestyle. Aim to attempt some of the
harder option exercises in week 2.
>>>PHASE ONE >>>
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Phase 2 Weeks 3 & 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Active Rest Session 2 Active Rest Session 3 Active Rest
Total Rest Upper Body Walk 40mins Mobility
Lower Body Walk 40mins Mobility
Core Conditioning
Walk 40mins Mobility
Once you have completed the week three, simply repeat the same
again for week four, before moving onto Phase 3 below.
Tips-
Nutrition: Remember to include a protein source with each meal, stick
that on your plate first, then fill the rest with nutrient dense
vegetables, healthy fats and carbs!
Training: Alongside your circuit sessions, increase your walking time to
40mins on your active recovery days. Continue these routines until
they become habits. Aim to attempt some of the harder option
exercises in week 4.
>>>PHASE TWO >>>
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Phase 3 Weeks 5 & 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 Session 2 Active Rest Session 3 Session 4 Active Rest Total Rest
Upper Body Full Body Walk
60mins Mobility
Lower Body Full Body Walk 60mins Mobility
Once you have completed the week five, simply repeat the
same again for week six. Once you have completed week six you
will have completed the PROGRAMME!
Tips-
Nutrition: Ensure you are staying hydrated and drinking plenty of
water. On training days increase your portion sizes slightly to
support your recovery from the additional training day in this
phase and the increased intensity of the exercises.
Training: Introduce a fourth circuit training day. Alongside your
circuit sessions, increase your walking time to 60mins on your
active recovery days. Aim to attempt some of the harder option
exercises in week 6.
>>>PHASE THREE >>>
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>>> DISCLAIMER <<<
1. The information contained in this document is provided as an educational resource. It should not act as a replacement for the
relationship you have with your doctor or healthcare professional. Any information provided within this document is not deemed as
medical advice or prescriptive. If you have any concerns about your health, have any pre-existing conditions or injuries prior to
starting the programme, you must contact your doctor or healthcare professional immediately.
2. Grade1 Personal Training strongly recommends that you consult with your physician before beginning any exercise programme. You
should be in good physical condition and be able to participate in the exercise. Grade1 Personal Training is not a licensed medical care
provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining
the effect of any specific exercise on a medical condition.
3. You should understand that when participating in any exercise or exercise programme, there is the possibility of physical injury. If you
engage in this exercise or exercise programme, you agree that you do so at your own risk, are voluntarily participating in these
activities, assume all risk of injury to yourself, and agree to release and discharge Grade1 Personal Training from any and all claims or
causes of action, known or unknown, arising out of Grade1 Personal Training.
4. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard
professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on
this website in place of seeking professional medical advice.
5. Grade1 Personal Training is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services
or products that you obtain through this site. You are encouraged to consult with your doctor with regard to this information
contained on or through this website. After reading articles, watching videos or reading other content from this website, you are
encouraged to review the information carefully with your professional healthcare provider.
6. Grade1 Personal Training coach, Joss Tomlinson is not a doctor. The information provided is based on his personal experience and his
experience as a Personal Trainer.
7. The information contained in our website, blog, guest blogs, e-mails, programs, services and/or products is for educational and
informational purposes only and is made available to you as self-help tools for your own personal use. While we draw on our prior
professional expertise and background in many areas, you acknowledge that we are supporting you in our roles exclusively as
strength and conditioning coaches only. We provide information concerning, but not limited to, strength and conditioning, health and
wellbeing, fitness and nutritional advice.
8. We are not medical health practitioners or mental health providers and we are not holding ourselves out to be in any capacity. Rather,
we serve as coaches, mentors and guides who help you reach your own health and wellness goals.
9. We aim to accurately represent the information provided on this website, blog, e-mails, programs, services, and products. You are
acknowledging that you are participating voluntarily in using our website or blog or in any of our e-mails, programs, services, and/or
products, and you alone are solely and personally responsible for your results. You acknowledge that you take full responsibility for
your health, life and well-being, as well as the health, lives and well-being of your family and children (born and unborn, as applicable),
and all decisions now or in the future.
10. In the event that you use the information provided through our website, blog, e-mails, programmes, services, and/or products, we
assume no responsibility.
11. Every effort is made to ensure the accuracy of published information on or through our website, blog, e-mails, programs, services and
products; however, the information may inadvertently contain inaccuracies or typographical errors. Every effort has been made to
present you with the most accurate, up-to-date information, but because the nature of health and fitness, research is constantly
evolving, we cannot be held responsible for the accuracy of our content.
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, mechanical,
photocopying, recording or otherwise, without the prior permission of the copyright holder.
Grade 1 Personal Training©
We hope you enjoy the programme!
IMPORTANT
