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Expertly designed and easy to follow, this 12 week plan comprises of full body workouts that tackle the entire physique. Using a combination of both multi-joint compound exercises that target several muscle groups at once, alongside muscle specific isolation movements, you will trigger your bodys 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 youre a beginner embarking on your journey to fit-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 lets get started!

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 per-formed 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.

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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 minutes-Rest for 30-60 seconds-Circuit two repeated for 6 minutes-Rest for 30-60 seconds-Circuit One repeated for 6 minutes-Rest for 30-60 seconds-Circuit two repeated for 6 minutesCool down

-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!

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 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.

DO THE BEST YOU CAN AND GET THERE NEXT TIME!

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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

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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

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WHOLE BODY 1

Circuit 2 2 X 6 Minutes

1. pUSHUPS 12 REPS

3. Burpees 20 reps

2. Stationary Lunges 30 reps, 15 reps each leg

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

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WHOLE BODY 2

Circuit 1 2 X 6 Minutes

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 Kickbacks 30 reps, 15 reps each leg

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WHOLE BODY 2

Circuit 2 2 X 6 Minutes

1. Skipping 40 Seconds

3. Air BikeS 25 reps

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

4. Standing Jumps onto bench 25 reps

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WHOLE BODY 3

Circuit 1 2 X 6 Minutes

1. Goblet Squat 20 reps. 2-6kg

3. Walking Lunges- 24 reps, 12 reps each leg

2.Dumbbell Bicep Curls24 reps, 12 reps each arm. 2-4kg

4.Planks 45 seconds

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WHOLE BODY 3

Circuit 2 2 X 6 Minutes

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

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WHOLE BODY 4

Circuit 1 2 X 6 Minutes

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

3. Scissor Kicks 45 seconds

2. Skipping 45 seconds

4.Burpees 35 reps

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WHOLE BODY 4

Circuit 2 2 X 6 Minutes

1. Dumbbell Kick Back24 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 Extension24 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 . N E T

We are so glad you decided to try 7 days of Free Bikini body workouts the full program is filled with a ton of helpful information, full 12 weeks of workouts, exercises index, images for all exercises and explanations and amazing amount of informationthat Will Transform your body!

Head to the website:

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

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