Bikini Body 7 Day Free Trial
Bikini Body 7 Day Free Trial
Bikini Body 7 Day Free Trial
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Cant 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? Dont let these excuses hold you back from achieving your dream body!
Fit Affinitys Home Workout Guide fits in with your hectic lifestyle, can be performed in the comfort of your own home and most importantly, you wont have
to step foot in the gym! If you have attempted to exercise at home in the past,
but hit a brick wall of enthusiasm, then this program is for you.
FIT AFFINITY
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12 WEEK
PROGRAM
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 include:
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.
Definitions:
Weights Suggested:
1KG=2.2POUNDS
2KG=4.4POUNDS
3KG=6.6POUNDS
4KG=8.8POUNDS
5KG=11POUNDS
6KG=13.2POUNDS
DO THE BEST
YOU CAN AND
GET THERE
NEXT TIME!
-SOME WORKOUTS WILL HAVE YOU REPEATING BOTH CIRCUITS THREE TIMES, NOT JUST TWICE.
-IF YOU FIND YOURSELF COMPLETING THE GIVEN REPS TO EASY, DO A FEW MORE AND REMEMBER TO
UP THE WEIGHTS NEXT TIME ROUND.
-LIKEWISE, IF YOU CANNOT REACH THE ALLOTTED REPS DO NOT WORRY, DO THE BEST YOU CAN AND
GET THERE NEXT TIME!
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Here is the
Structure of
the 7 Day Trial
Week 1
MON
TUES
WED
THURS
FRI
SAT
SUN
Whole Body 1
LISS-250
calories
Whole Body 2
Whole Body 3
LISS-250
calories
Whole Body 4
Rest
NOTES
WHOLE BODY 1
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Circuit 1
1. Squat Jumps
3. sTEP UPS
2 X 6 Minutes
25 reps
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WHOLE BODY 1
Circuit 2
1. pUSHUPS 12 REPS
3. Burpees
20 reps
2 X 6 Minutes
2. Stationary Lunges 30 reps, 15 reps each leg
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18 reps. 1-3kg
WHOLE BODY 2
Circuit 1
2 X 6 Minutes
2.Sumo Squats
20 reps
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WHOLE BODY 2
Circuit 2
1. Skipping
2 X 6 Minutes
40 Seconds
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25 reps
WHOLE BODY 3
Circuit 1
1. Goblet Squat
2 X 6 Minutes
20 reps. 2-6kg
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4.Planks 45 seconds
WHOLE BODY 3
Circuit 2
1. Step Ups
2 X 6 Minutes
3. Dips on bench
20 reps
2. Leg Raises
4.Jumping Squats
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20 reps
25 reps
WHOLE BODY 4
Circuit 1
2 X 6 Minutes
2. Skipping 45 seconds
4.Burpees
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35 reps
WHOLE BODY 4
Circuit 2
2 X 6 Minutes
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No 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 CHALLENGE
PHOTOS
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Created by Fit Affinity
FIT AFFINITY
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