4-week home workout program with recipe book & meal plans

Perfect solution when you can’t get to the gym, but desperately need to get back on track with fitness . 

Start toning your muscles and burning fat at the same time in under 40 minutes a day. All you need is a pair of dumbbells.

What you get in the program

4 weeks of full body workouts with short instructional videos. All workouts can be done with just a pair of dumbbells, anywhere.

Access directly to me, your coach Liv, to help you when you are stuck or unsure of anything for the duration of the program.

High protein recipe book with 52 recipes including breakfasts, lunches, dinners and smoothie recipes.

Not 1, but 2 meal plan options to choose from that include amazing, but easy to prepare recipes in the book. Daily calorie intake is around 1200-1400 calories.

Get all of this for just $48

What Our CLIENTS Say

Frequently asked questions

I don’t have any equipment; can I still do this program?
You will need a minimum 1 pair of dumbbells to be able to do the workouts, if you are a beginner, I recommend 3-4kg dumbbells or if you are ready to work a bit harder and level up, then 7kgs will definitely take you to that next level.
Is it just a one-off payment or is it a membership?

It’s just a one-off payment of $48 for the entire program including the recipe book and direct access to me for help and support for 4 weeks.

How do I access the program?

As soon as you click submit payment via Pay Pal or Credit Card you will be able to download the program straight from the submission page to your device. I suggest you save it to your folder securely so you can find it easily. If you lose it in your device, don’t worry I will also email it to you right away. So the link will be in your inbox and you will have lifetime access to it. If you have difficulties downloading it to your device please contact me and I will help you out, on contact@flurofitnesssydney.com.au

Do I have lifetime access to the program?


I never worked out with weights before, can I still do the program?
The short video instructions will help you understand how each exercise is performed and there are beginner friendly modifications. And if you are really stuck remember you have access to me directly with any questions for 4 weeks since you purchase the program.
Are the workouts full body or split days of lower and upper?
Each workout targets full body and core/abs, some workouts a little more lower body dominant and some upper, but they all incorporate full body movements for maximum calorie burn.
How many workouts per week are there in the program?
The program is based on minimum 4 workouts per week, which is what I encourage everyone to do at a minimum, but of course if you can only fit 3 times it will still give you great results, and if you want to up the game and make it 5 or even 6 sessions per week, all you have to do is pick a workout you like the most from that week and do it multiple times. So, it’s flexible.
What if I prefer to workout for 1hr, can I make the workout 1 hour long?
Absolutely, all you have to do is just add extra round or rounds. Workouts are done in circuit style.
I have problems with my knees, neck, or back and can’t squat or lunge very well, can I still do the program?

This program does include a lot of squats, lunges and over the head dumbbell press movements so it’s probably not the best program for you if you do have issues with your joints or injuries. I would then recommend for you to get in touch with me as I offer personalised coaching as well, where I can crate a program suited to your needs and ability.

Is there a meal plan/diet with the program?

Yes, and I am so excited because not only you will get 2 meal plan options and shopping lists to go with them. You will also get a full 52 recipe book of high protein, low carb amazing easy recipes. Your breakfasts, lunches, dinners and snacks are all sorted. Keep scrolling thought the FAQs to see more answers about the meal plan. 

Is there a lactose free meal plan option?

There are many recipes that are lactose free, also you can always switch out regular cheese or yoghurt in recipes that contain them for plant based option.

Is there a GF meal plan option?

Yes. The recipe book includes many GF recipes that you can include in your meal plan.

Do I have to stick to meal plan exactly to get results?

As long as you are picking the meals from the recipe book, you can switch the meals and pick anything you like out of the 52 recipes available, or you can even keep it super simple and pick a few things you like and find easy to make and just stick with those from day to day.

Is there a plant based meal plan option?

Unfortunately, not in this program, but I do intend to add a plant-based meal plan to my future program. There are lots of vegetarian recipes though in this recipe book.

Can I swap out ingredients if I can’t find the ones in the recipes or don’t like them?

Yes, you can switch veggies, fruits, or even proteins if you prefer alternative. For example you can switch turkey for chicken mince, or if a salad has certain vegetables and fruits in it you can switch for any other similar ingredient. You can use different oils if you prefer to what is suggested in the meal plan and you can exclude things like tuna if you don’t like it and swap for something else like chicken or salmon or pick a different recipe all together if you don’t like something in the meal plan.

Do I have to buy protein powder?

It’s not essential, however if you want to include some smoothie recipes in your meal then I highly recommend you do, you can choose whey or plant protein. If you don’t want to have protein powder in your meal plan you can swap it for egg-based breakfast or yoghurt.

  1. How many calories per day is there in the meal plan?
How many calories per day is there in the meal plan?

Most days are around 1200-1400 calories if you stick to 1 of the 2 meal plans provided closely, these calories are aimed at fat loss. It may vary a bit if you swap meals in the meal plan, but it won’t be far off that.

Do recipes take long time to prepare?

Check out the recipes with a pink circle marked with letter Q, which stand for quick recipe (there are plenty of those in the book), this stands for recipes that take less than 30 mins to prepare. However, many recipes only take around 10-20 mins tops to prepare and cook. Meals that take more than 30 mins are usually because you might need to bake something for about 40 mins in the oven or air-fryer, but the prep time is normally only about 15 mins on average. Also many meals are made in bulk so you can have leftovers for lunch or dinner again the next day.

Can I add these meals easily into a calorie and macro tracking app?

This is the thing I’m really excited about, you can scan My Fitness Pal code on the left of each recipe and boom, your entire meal is in your diary. So if your are tracking with MFP, this recipe book is perfect.

Can I prepare meals for my whole family from this meal plan?

Yes, definitely. I suggest you make some extra carbs for them like rice, pasta or potatoes or even some bread on the side. And make sure to multiply the ingredients by the number of servings you need to feed however many people are in your family. Most recipes are family friendly like stir fry’s, meat balls, baked chicken dishes, baked salmon with veggies, pastas and even 2 types of pancakes, sweet and savoury that are great to pack in kids lunch boxes.

Do I have to cook new meals every day?

No, the meal plans are created so you don’t have to cook each meal separately, you will prepare enough to have left overs for lunches or have the same dinner two nights in a row to minimise your time in the kitchen.

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