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Bikini Body Guide - 1 Week Workout PDF
Bikini Body Guide - 1 Week Workout PDF
BODY
guide
free week
OF
workouts
Product Disclaimer
The content in this book is written by Kayla free week
Itsines and Fresh Fitness. The information OF
workouts
Kayla Itsines
Director
The Bikini Body Training Company Pty Ltd
workouts
about the authors
Tobi Pearce
Owner
Fresh Fitness Solutions
workouts
Hello and welcome to my
free week of Bikini Body
Workouts just for you!
workouts
HOW DO THE
WORKOUTS
WORK?
These workouts are broken Each workout will consist of
into rounds of 7-minute two different circuits which you
circuits with 4 exercises in will do two twice each.
each.
This in total means 4 x 7-minute
The rep ranges for the exercises rounds = 28 minutes. In between
vary depending on the exercise each circuit you can have 30-90
and for each particular circuit. This second rest as you need.
means you will have 4 exercises
Drink water between rounds as you
to repeat within 7 minutes
feel is necessary, but not too much,
continuously. If you finish all four
as this may make you feel sick.
exercises before the 7 minutes is
up, you keep doing them in the
same order until you run out of
time (this is how a circuit works).
Do your best to exercise for the
whole 7 minutes, only resting after
the timer has gone off.
free week
OF
workouts
WHAT WILL I NEED FOR
THE CIRCUITS?
• You must be warmed up NOTE: I recommend going for a 5-minute
before starting fast walk prior to training. Being warm
helps to lubricate joints, keep muscles safe
• Equipment (as used in the
for exercise and decrease injury risk.
exercise photos)
workouts
WORKOUT
Jump squats Scissor jumps
Weighted walking lunges Bench jumps
Sumo squats Knee ups
Weighted step ups Double bench squats
15 Sumo squats
reps
24
reps Knee ups (12 per leg)
workouts
WORKOUT
Burpees Weighted squat clean & press
Push ups Mountain climbers
Tricep dips Commandos
Plank Split push ups
15 Push ups
reps
50 Mountain climbers (25 each side)
reps
30
sec Plank 12 Split push ups
reps
ab free week
OF
workouts
WORKOUT
Ab bikes Mountain climbers
Weighted bent leg jackknifes Leg raises on bench
Raised leg sit ups with twist Toe touches
Sit ups Plank
20 Sit ups
reps
30
sec Plank
thanks
for downloading my
free week
OF
workouts
kayla x
$ 69 97
$ 69 97 62 pages
102 pages
www.kaylaitsines.com.au