One of the many fitness influencers I follow on Instagram is Sophie Gray (@WayofGray). She’s a holistic nutritionist and personal trainer in Canada and recently took over the internet with her workouts and killer abs. For extremely affordable prices, she offers downloadable workout and nutrition guides, shopping lists and more.
About a year ago I decided to give one of her programs a try. I paid for and downloaded her “Both Worlds” program, that was marketed as a combination of cardio and strength for fat loss (no equipment necessary). I completed the four week program and was not disappointed! I don’t have any numbers to quantify my results for you (partly because I don’t believe in constantly weighing/measuring myself, and you shouldn’t either, and partly because this was a year ago and I hadn’t planned on writing a detailed blog post about it then.)
The way the program works is you have 4 workouts per week and 3 rest days per week. She tells you the moves and the style (i.e. mountain climbers, push ups, and burpees in Tabata style). Each workout has a warm up and a cool down and only lasts about 20 minutes. These workouts are NO JOKE. Its obvious why Sophie has such a toned body! The first workout of the month is called “Full Body Start” and promises to make your quads, calves, lower back, glutes and hip flexors burn. Spoiler alert: It keeps its promise.
SUNDAY IS HERE – the day where you can set yourself up for a successful week. Are you going to make that happen?! . You know my latest plan features FULL LENGTH follow along videos right?! There's 60 individual videos where I talk you through the entire workout! . I also have a 7 day plant based meal plan suitable for those who are intolerant to gluten, are dairy free and want to eat delicious foods! . You can learn more through the link in my bio!
After 30 days of this I felt amazing and knew I had lost weight. I did it 30 days before my company’s holiday party and my dress fit significantly better! Most people do her workouts for much longer than one month, and they see incredible results. I only stuck with this program all the way through one time, but it’s a great workout to keep in rotation for a few key reasons:
- You can squeeze one of these workouts into your day – it’s only 20 minutes!
- There’s no equipment needed for ANY of the exercises in this program, so you can do it on the go, during lunch, or even in a hotel or outside. (I did them outside in a public park at 6:45am and in my company’s gym as well as my living room. All were perfectly viable options!)
- You DO WORK in these 20 minutes. Most of the exercises are some variation of HIIT and the cardio combined with body weight strength moves is guaranteed to have you sweating and gasping for breath.
- You can print out the guide or view it as a PDF on your computer, so wherever you go – it goes too!
If you don’t like to spend a lot of time working out but want to see big results in a short amount of time, Sophie’s workouts are for you. Check out the new programs she’s launched since I tried “Both Worlds” on her website and follow her on Instagram for tons of inspiration.
Mini upper body circuit 💪 You can do the last one on each side! Do each move for 30 seconds, and repeat that as many times as you like! Before starting the workouts in my eBook, I couldn't do a single push up because of an injury. Yes, my form still isn't perfect but from being unable to do any to being able to do clap push ups – I'm proud! Do you want to train like me?! Visit the link in my bio now to learn more about my guides! They come with full length follow along videos!
Note: It doesn’t appear that the “Both Worlds” guide is still available for purchase. If you buy any other programs from Way of Gray, let me know and I’ll send you the guide. Please only ask if you’ve already purchased something! Her programs are so inexpensive there’s no reason not to support her. And, I can attest that whatever you buy, it will be worth it.