7 day free guide

F I T A F F I N I T Y


Expertly designed and easy to follow, this 12-week plan comprises full body workouts that tackle the entire

physique. Using a combination of multi-joint compound exercises that target several muscle groups at once, alongside muscle specific isolation movements, you will trigger your body’s maximum fat burning capacity whilst building strength, stamina and flexibility to sculpt and tone your body to perfection!

As you advance through the program, the workouts will intensify in order to challenge you as you step up your fitness and endurance levels. To complement your strength training, the program al-so incorporates Low Intensity Steady State cardio (LISS) to ensure maximum fat burning results and to enhance cardiovascular fitness.

Whether you’re a beginner embarking on your journey to fitness perfection, or a seasoned fitness freak looking for some fresh moves, an extensive exercise index is included to ensure you carry out the specified movements effectively and constructively. The first and most critical step for results, whether at home, in the garden, or even your local park, is an approved, goal-based program, so grab some dumbbells, throw on something comfortable, and let’s get started!

Can’t stand competing for the dumbbells with the New Year newbies? Does the mere concept of a costly gym membership make your eyes water, or do you simply begrudge wasting your precious time travelling to and from the gym? Don’t let these excuses hold you back from achieving your dream body! Fit Affinity’s Home Workout Guide fits in with your hectic lifestyle, can be performed in the comfort of your own home, and, most importantly, you won’t have to step foot in the gym! If you have attempted to exercise at home in the past, but hit a brick wall, then this program is for you.


Definitions:Rep: One repetitionSet: The total repetitions of one exercise make up one setCardio: Cardiovascular

Weights suggested:The 12-week program suggests weights for certain exercises. For those using different metric systems, here is the conversion:

1KG: 2.2POUNDS2KG: 4.4POUNDS3KG: 6.6POUNDS4KG: 8.8POUNDS5KG: 11POUNDS6KG: 13.2POUNDS

Each workout consists of 2 different circuits.

Here is the format of each workout:Warm Up-Circuit One repeated for 6 minutesRest for 30-60 secondsCircuit two repeated for 6 minutesRest for 30-60 secondsCircuit One repeated for 6 minutesRest for 30-60 secondsCircuit two repeated for 6 minutesCool down

SOME WORKOUTS WILL HAVE YOU REPEATING BOTH CIRCUITS NOT TWICE, BUT THREE TIMES. IF YOU FIND YOURSELF COMPLETING THE GIVEN REPS TOO EASILY, DO A FEW MORE AND REMEMBER TO UP THE WEIGHTS NEXT TIME AROUND. IF YOU CANNOT REACH THE ALLOTTED REPS, DO NOT WORRY, DO THE BEST YOU CAN AND GET THERE NEXT TIME!

12-WEEKPROGRAM

The 12-week program will include Low Intensity Steady state Cardio (LISS). LISS is a style of cardiovascular activity that requires you to exercise at 60-70% of your maximum heart rate. Good forms of LISS cardio in-clude:

INCLINE WALKING JOGGING BIKE RIDING ELLIPTICAL

In the 12-week program you will be given a certain number of calories to burn in each of your LISS sessions. How you burn them is up to you! You may fit in the LISS session any time of the day.

DO THE BEST YOU CAN AND GET THERE NEXT TIME!


MON TUES WED THURS FRI SAT SUNWeek 1 Whole Body 1 LISS-250

calories Whole Body 2 Whole Body 3 LISS-250 calories Whole Body 4 Rest

Here is the Structure of the 7 Day Trial

WHOLE BODY 1

NOTES


7 day workout guide

WHOLE BODY 1

Circuit 1 2 X 6 Minutes

1. Squat Jumps: 25 reps

3. sTEP-UPS: 24 REPS, (12 EACH LEG)

2. dIPS ON BENCH: 20 REPS

4. mOUNTAIN CLIMBERS: 40 REPS, (20 EACH LEG)


WHOLE BODY 1


1. pUSH-UPS: 12 REPS

3. Burpees: 20 reps

2. Stationary Lunges: 30 reps, (15 reps each leg)

4. Dumbbell Side Raises: 18 reps. 1-3kg


WHOLE BODY 2


1. Dumbbell Shoulder Press: 20 reps. 3-6kg

3. Dumbbell Overhead Extension : 24 reps, (12 reps each arm) 2-4kg

2. Sumo Squats: 20 reps

4. Donkey Kick-backs: 30 reps, (15 reps each leg)


WHOLE BODY 2


1. Skipping: 40 Seconds

3. Air BikeS: 25 reps

2. Dumbbell Front Raises: 15 reps. 1-3kg

4. Standing Jumps onto bench: 25 reps


WHOLE BODY 3


1. Goblet Squat: 20 reps. 2-6kg

3. Walking Lunges: 24 reps, (12 reps each leg)

2. Dumbbell Bicep Curls:24 reps, (12 reps each arm) 2-4kg

4. Planks: 45 seconds


WHOLE BODY 3


1. Step-Ups: 30 reps, (15 rep each leg)

3. Dips on bench: 20 reps

2. Leg Raises: 20 reps

4. Jumping Squats: 25 reps


WHOLE BODY 4


1. Squat and Dumbbell press: 20 reps. 2-4kg

3. Scissor Kicks: 45 seconds

2. Skipping: 45 seconds

4. Burpees: 35 reps


WHOLE BODY 4


1. Dumbbell Kick-Backs:24 reps, (12 reps each arm) 1-3kg

3. Knee-Ups: 24 reps, (12 reps each leg)

2. Medicine Ball Squat: 25 reps

4. Dumbbell Tricep Extension:24 reps, (12 reps each arm) 1-3kg


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All images, information, layout and designs belong to FIT AFFINITYNo part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or

mechanical methods, without the prior written permission of the author FIT AFFINITY

© BIKINI BODY HOMEWORKOUT 12-WEEK CHALLENGEPHOTOS

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W W W . F I T A F F I N I T Y . C O M

We are so glad you decided to try seven days of free bikini body workouts. The full program is filled with a

ton of helpful information, a full 12 weeks’ of workout, exercises index, images for all exercises, and explanation

and an amazing amount of information that will transform your body.

Head to

today and pick up a copy to continue your bikini body transformation.

www.fitaffinitygirls.com/products/bikini-body-challenge

7 day free guide

Documents

f f i n

week program

t ypage

t ydefinitions

t yexpertly

cardiovascular fitness

fitness perfection

liss sessions