KaylaItsines BBG1 EN

workouts
exercise training plan

Table of Contents
1. Product Disclaimer.........…........3 11. Cool Down & Rehabilitation.........83

2. About the Authors...........….......5 12. Education..................…................86
3. Mission Statement.....................8 • Cardio..........................….................88
4. Overview...................................10 • Resistance Training.....…...................91
5. Your Weekly Workouts..….......12 • Stretching......................…................92
6. Tracking Your Progress…........18 • Posture...........................…...............94
7. Equipment….............................20 • Injury Prevention................................96
• Beginners & Post-Pregnancy..............99
8. Note for Beginners...................21
12. Exercise Glossary........…............102
9. How To Use This Guide............22
• Resistance Training..............….........103
• Symbols............................….........23
• Stretching................................….....169
• How To Do The Workouts..............26
13. Final Remarks..............................182
• Checklist.......................................27
10. Workouts..................................28
• Beginner Training.................…......29
• BBG Training.................................42
! #kaylaitsines Bikini Body Guide 1.0 • 2

bikini
BODY
guide 1.0
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Product Disclaimer - Bikini Body
Guide 1.0
The content in this book is written by Kayla liable for the interpretation or use of the
Itsines and Fresh Fitness. The information information provided.
is designed to help individuals within the
specified market progress towards their health The Bikini Body Training Company Pty Ltd.
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The materials and content contained in “Kayla information. This resource is not individually
Itsines’ Bikini Body Guide 1.0” are for general tailored. It is a guideline which has emerged via a
health improvement recommendations only and combination of personal experience, government
are not intended to be a substitute for guidelines, and where possible, scientific
professional medical advice, diagnosis or literature.
treatment. Although in depth information and
specific exercises are given, users of this specific The information and other material available from
program should not rely exclusively on this book come from a number of sources
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bikini
BODY
guide 1.0
ABOUT THE AUTHORS

Kayla Itsines
Director
The Bikini Body Training Company Pty Ltd
I began my study in 2008 at the Australian Institute of Fitness. Upon

completing the AIF Master Trainer course, I began working at a female-
only personal training centre in Adelaide, South Australia. Soon after, I
started my own business called The Bikini Body Training Company Pty.
Ltd. and from there it began! After such an amazing response to my
business in the first 6 months, I began to build an online presence via
Instagram and Facebook, which essentially became my blog.
This is where I started to upload client transformations, healthy eating

ideas and some training tips for all the women I couldn’t reach around
the world. In 2012, I also teamed up with my partner's company, Fresh
Fitness Solutions (founded in 2011), so we could run bootcamps in
order to service more women who wanted our help.
Several years later, we pride ourselves on our bikini body training,

helpful nutrition guidelines and most importantly, continuing to help our
clients achieve incredible, life-changing results. Together, we hope to
continue bringing life-changing experiences to more and more women
around the world! Including YOU!

Tobi Pearce
Owner
Fresh Fitness Solutions
After winning my first natural bodybuilding competition in 2011 (WNBF

Light-Heavyweight Division), I realised my underlying passion for the
health and fitness industry and decided to study personal training at the
Australian Institute of Fitness. This was secondary study to a double
degree in Business and Commerce I had recently been studying.
The amount of knowledge I gained and applied to achieve my goals in

natural bodybuilding became hugely beneficial when coaching my first
few clients. My transformation from the 60kg classical musician in high
school to a 102kg bodybuilder was hugely motivating for not only myself,
but as I soon learned, my clients and many others too.
I used to be under the impression that success with sport, music and
education were most valuable. However, I quickly realised that the
success of my clients was much more fulfilling and motivating than my
own. As my passion for client results grew, I realised that together with
my beautiful partner, Kayla Itsines, we could have a positive impact on
more women's lives.

MISSION STATEMENT bikini
bikini
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H.E.L.P
WELCOME TO MY BIKINI This is my mission - I want to
help as many women as possible
BODY GUIDE (B.B.G.)! achieve their ideal body, confidence and
Throughout my industry experience happiness!
and the more I interviewed my With the help of Fresh Fitness, I have created this
female clients, it became apparent Bikini Body Guide. I have heard many trainers and
that many girls were aspiring for a individuals say lots of different things about how to
specific, yet common look. What get “results”, including what is required, what is not
these girls really wanted was the required, shortcuts you can take and things to
confidence and positive physical avoid. In this eBook, I am hoping to clear the
change that came as a result of a confusion for you and focus more on YOUR
healthy lifestyle. The body type I specific goals.
am referring to is a far cry from the
very muscular look that a lot of Everyone has probably heard the following: “Life is all
women obtain through other about 80% diet plus 20% training” or “eat whatever
training styles and advice. I have you want, just train at 120%.” Based on my
found that some trainers in this experience and my clients' results over the last 5+
industry do not properly years, I firmly believe that neither of these are the
understand or listen to their client's answer.
goals, and therefore are not able to

In my opinion, the key to achieving your goals
advise them in a way that will help
is being 100% committed to a healthy
their clients attain their desired lifestyle.
appearance or outcome.
Your lifestyle includes a range of things - from the
food you eat, the beverages you drink, the style of
training you do, how much sleep you get, how much
work/study you do, and so much more!

I want to educate girls all around the world
bikini
and help them understand that exclusionary bikini
BODY
diets or training styles are not necessarily the
best way to go. Rather a balanced and
BODY
H.E.L.P
guide 1.0
healthy lifestyle can be far more flexible,
beneficial and enjoyable. I always say that
with a sound education, you are can better
obtain the things you want in life by wasting
less time, energy and emotion.
I completely understand that there are many

women around the world that have different
goals or are already comfortable with their
body. I do not promote my work in a
derogatory or demeaning way to anyone as
we all have different tastes. My work is
entirely about making women feel confident
in their bodies and help them reach the
outcomes that my advice has proven to
achieve.

OVERVIEW bikini
bikini
BODY
BODY
guide 1.0
H.E.L.P
Living healthily is essential for market. The information in this
everyone. I am not in the eBook is based on a combination of
business of promoting research articles, the personal experiences of my
exclusionary diets or poor body
image, but I am in the business clients, clients of Fresh Fitness and my own personal
of advocating a balanced, health journey.
healthy lifestyle based on
science and my own personal We acknowledge that everyone is an individual. In
results with clients.
this way, we wish to be seen as advocates for
This Bikini Body Guide has been positive health with a focus on educating our
written to suit women aged 16 years audience and promoting healthy attitudes around the
and over who want to obtain what “bikini body” ideology.
we call a “bikini body”.
WHAT DOES THIS EBOOK CONTAIN?
To us, a “bikini body” is not a certain
This Bikini Body Training Guide will cover all of your
body weight, size or look, but rather
training requirements, from cardiovascular training,
a state where YOU are confident,
resistance training, stretching and rehabilitation. It will
healthy and feel good about yourself
also provide you with a firm foundation of knowledge
and your body. I do not believe that
about exercise. It includes:
a single figure, individual or image
should be the goal for a broad-
• 4 weeks worth of “Beginner Training” resistance
spectrum audience. I think the end
circuits;
goal should still be the same - that
goal being happiness through
• 12 weeks worth of “BBG Training” resistance
circuits;
health.
• Step-by-step instructions on how to complete
Over the past few years, Fresh each of the exercises in the resistance circuits;
Fitness and I have taken the time to • Information on how to effectively track your
research and write this eBook as progress;
one of the resources for my target

• In depth education section that My experience tells me that
bikini
discusses cardio, resistance training, you need to focus on all bikini
BODY
stretching, posture, injury prevention
and considerations for beginners and
aspects of your lifestyle
such as your nutrition,
BODY
H.E.L.P
guide 1.0
post-pregnancy. training, rehabilitation and
work/study balance in order
to achieve your goals. Using this
WHAT RESULTS CAN YOU
eBook in conjunction with my nutrition
EXPECT FROM THIS ADVICE?
guidelines can help you to obtain the best
No one is going to give you the body you results in the same way my clients and the
seek for simply reading this book. In the clients of Fresh Fitness have and continue to
same way no one is going to give you a achieve. As I mentioned, no single aspect of
high-end career just for having a degree. your lifestyle is powerful enough to
overcome a lack in any other area. This
If you want it, you have to earn it. means that if you have a great training
routine but a poor diet, your progress can be
If you put in 10% effort, don’t expect to get
largely hindered.
100% of the outcome. This rule applies for
anything in life. If you don’t put in the effort
Please visit www.kaylaitsines.com to find out
with your health, study, work or sport, you
what you should be eating to help maximise
will not succeed.
your results. Together, the healthy eating
recommendations in my Nutrition Healthy
You only get out what you put in. Eating Lifestyle Plan (H.E.L.P.) and the
training advice provided herein are intended
The confidence we all seek is only reserved
to help educate and assist women to work
for individuals who are willing to put in time
toward their health and fitness goals.
and effort into all aspects of their lifestyle. I
want to make it very clear that I do not drink
alcohol, I have never smoked and I have
never done drugs. I do not taint my health or
my body by putting things like these in it. I
take my health and the health of all of my
clients very seriously, which now includes
YOU. I expect you to do the same.

YOUR WEEKLY WORKOUTS bikini
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H.E.L.P
WHAT WILL YOU BE Collectively, these styles of training:
DOING?
• are fun, high intensity forms of exercise;
Over the next 12 weeks, you will be
performing three of my
• burn lots of calories;
recommended styles of training: • promote large, positive hormonal response;
• are fantastic for fitness;
• Resistance Training
• challenge both the mind and body.
• Cardio Training
• Rehabilitation
More information about resistance training
can be found in the Education section.
Resistance Training
The circuits that I have provided in Circuits
this guide will form your weekly
As I mentioned, the resistance training portion of this
resistance training requirements.
training program will require you to follow a circuit
Inside the circuit workouts is a mix
format. Rather than completing a set number of
of plyometric (jump), body weight
repetitions and then resting, circuit training requires
and hypertrophy (muscle and
you to perform two or more exercises with a specific
strength building) training.
number of repetitions as many times as you can in a
set amount of time.
I choose a combination of these
styles of training because, in my
Each workout in this program will consist of two
experience, you should always
rounds of two different circuits, each lasting seven
include multiple styles of training to
minutes. In each circuit, you will need to complete
help cover all aspects of your body.
the four exercises as many times as you can in
seven minutes. Do your best to exercise for the
entire seven minutes.

In between each circuit, take 30-90 seconds Cardio Training bikini
to rest and drink some water, just not too
During this program, you
bikini
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much as this may make you feel sick. I
recommend alternating between the two
will perform two different BODY
H.E.L.P
styles of cardio. guide 1.0
circuits. See the How To Use This Guide
section for my recommended workout
LISS stands for “Low Intensity
structure.
Steady State”. As its name suggests, LISS is
any form of low intensity cardio where you
Note: Prior to beginning your resistance
maintain the same pace over a designated
training sessions, I recommend that you go
period of time (such as 30-45 minutes).
for a 5-10 minute fast-paced walk. This can
help to lubricate joints, keep muscles safe
Here are some examples of what you could
for exercise and decrease injury risk.
do to complete your LISS workout:
• 30-45 minutes of fast-paced walking

(approximately 6.0-6.4 kmph / 3.7-3.9
mph), either on a treadmill or outdoors;
• 30-45 minutes of low resistance cycling,
either on a stationary bike or outdoors;
• 30-45 minutes on the cross-trainer at
the same speed as a fast-paced walk.
HIIT stands for “High Intensity Interval

Training”. Interval training consists of two
periods, called the “work” and “rest”
periods. The intervals that you will be using
are a 30:30 set up. This means that you will
work as fast as you can for 30 seconds,
then be at a stand still or maintain a very
slow pace for 30 seconds, and repeat. This
is typically done on a treadmill or bike in a
gym over a period of 10-15 minutes.

Here are some examples of what you could These are specific to the
bikini
do to complete your HIIT workout: area that you have just bikini
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trained (for example, lower
body stretches after a leg
BODY
H.E.L.P
• 10-15 minutes of intervals sprints on the guide 1.0
workout).
treadmill, bike, or rower;
• 10-15 minutes of interval sprints on any As its name suggests, rehabilitation
flat outdoor surface (such as grass).
describes a session that is completely
dedicated to (active) recovery. This includes
Note: When using a treadmill, I recommend a combination of both foam rolling and
jumping your feet onto the sides for the rest stretching, respectively. I recommend
period and carefully jump back on for the performing at least one rehabilitation session
work period, rather than changing the pace as part of your weekly workout routine.
continuously. Take care when returning to
the treadmill. Ensure that you stabilise your Rest
body by firmly holding onto the handles as
As I mentioned previously, it is important that
it will be going very fast.
you focus on all aspects of your lifestyle in
order to achieve your health and fitness
More information about LISS and HIIT can
goals. This includes making an active
be found in the Education section.
decision to rest. Rest or a “rest day” is one
day of the week when you take a break from
Cool Down & Rehabilitation your training. This gives your body a chance
Like cardio and resistance training, I believe to relax and recover.
that cool down and rehabilitation are two
very important aspects of training. This is Don’t try and rush your progress. Being
because they can help promote recovery, healthy and fit is a marathon, not a sprint.
prevent injury, and improve flexibility. Take your time and finish. Don’t rush, burn
out and never get there. If you are overdoing
Performing a cool down at the end of your it your body will give you signs. Sometimes
workout helps to slow your heart rate to these can come as lethargy, exhaustion,
resting levels and promotes even blood flow fatigue and water retention. Observe these
throughout your entire body. At the end of signs and take some planned rest as this
each workout, I have provided you with my can actually improve your results.
recommended cool down stretch sequence.

STRUCTURING YOUR WEEKLY placing a large focus on
bikini
WORKOUTS rehabilitation and resting. bikini
BODY
I have divided the Workouts section of the
When exercising at such
high intensity so regularly, it
BODY
H.E.L.P
guide into three training blocks: Weeks 1-4,
guide 1.0
is important to give your
Weeks 5-8, and Weeks 9-12. I have also
m u s c l e s t i m e t o re l a x ,
provided four weeks worth of Beginner
recover and adapt.
Training for individuals who are new to this
style of training or training in general, or are
returning to training after giving birth to a
baby (and have received doctor’s clearance
for this program).
The number of sessions that you do for

each style of training will change as you
progress through each training block, so
pay careful attention to the weekly training
recommendations that I have set out.
To ensure continued progress throughout

this training program, I have used a
technique called progressive overload.
Simply speaking, progressive overload
involves changing your training frequency or
resistance in order to continually challenge
your body. However, like anything, this
increase in exercise does have a limit. For
this reason, I will reiterate that the number
of sessions outlined in Weeks 9-12 should
be considered maximums.
By this point, you should be able to keep

training and see results. I do not condone
exercising at a frequency above this. While
training at this level, I also recommend

BEGINNER TRAINING BBG TRAINING bikini
Weeks 1-2 Weeks 1-4
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2-3 resistance training sessions 2–3 resistance training
BODY
H.E.L.P
guide 1.0
1-2 LISS cardio training sessions sessions
1 rehabilitation session 2–3 LISS cardio training
sessions
Weeks 3-4 1 rehabilitation session
2-3 resistance training sessions

2-3 LISS cardio training sessions Weeks 5-8
1 rehabilitation session 2–3 resistance training sessions
3-4 LISS cardio training sessions
1 rehabilitation session
Weeks 9-12
3–4 resistance training sessions
2–3 LISS cardio training sessions
1 HIIT cardio training session
1–2 rehabilitation session(s)

Below I have provided you with an example not within the same
bikini
timetable for Weeks 1-4 to help you arrange session. bikini
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your weekly workouts. However, as
everyone’s lifestyle and commitments are
• Do not do more than 2 BODY
H.E.L.P
sessions of resistance guide 1.0
unique, I will point out that this is an example or cardio training (~60–
only. 70 minutes of exercise)
per day.
If you are not able to follow the timetable, I
• Rehabilitation is not the same intensity
have provided a list of recommendations or
as other training and can be done after
guidelines to help you plan your workouts
any other style of exercise (resistance,
throughout the week. You can also
LISS or HIIT).
download my Free Timetable from my
website to help you with this at
www.kaylaitsines.com/free-timetable
My recommendations:
• Do not do resistance training and HIIT
training on the same day;
• You can choose to perform LISS and
resistance training on the same day, but
is it important that you perform them as
two separate sessions - for example,
one in the morning and one night, but
Weeks 1-4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Resistance ✔ ✔ ✔
LISS ✔ ✔ ✔
HIIT
Rehab ✔

TRACKING YOUR PROGRESS bikini
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H.E.L.P
Throughout this training You should be measuring your
program, you will be using two progress:
methods to track your progress.
It is very important that you do
this consistently using the • On the same day each week;
guidelines that I have provided • At the same time;
below.
• Wearing the same clothes;
Progress photos will be your primary • Using the same scales.
form of measurement and your
body weight will be secondary.
Although you will be tracking your I recommend that you take your photos and weigh
weight, you should focus your yourself every fourth Monday morning as soon as
attention on the changes in your you get up. Don’t worry, I have included some
photos. This is because some reminders into your weekly workouts! Try not to do
changes may not be visible on the this everyday as this can help to avoid
scales, but may be very visible in the disappointment with small day-to-day changes,
mirror, particularly if you have a which are perfectly normal!
moderate or light starting weight.
Without visible record of your
progress, it can be very easy to lose
motivation.
When measuring your progress, it is

important that you take photos or
weigh yourself in a similar situation
each time. This means that your
results can be influenced less by
factors such as whether or not you
have eaten or been to the
bathroom.

PROGRESS PHOTOS bikini
Here are some tips to ensure that you are
bikini
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taking the best progress photos throughout BODY
H.E.L.P
your transformation: guide 1.0
• Take your “before” photos prior to

starting my program;
• Do not delete any of the photos that you
take;
• Set a reminder in your phone/calendar
every four weeks to retake your photos;
• Make sure you always take the photo in • Take the image on the same angle
the same situation (for example, your (vertical/horizontal position).
b e d ro o m , w a rd ro b e m i r ro r, 6 a m
Monday); As I mentioned, I have included reminders in
your weekly workouts to take a progress
• Make sure your photos are full length
photo every four weeks.
body shots;
• Ensure you have both a front-on view
and a side-on view. You can take as
I love seeing your progress, so please
many others as you like! feel free to tag me in your photos via
• Keep your feet together, ankles my social media pages with
@kayla_itsines, #kaylaitsines and
touching;
#bbgprogress.
• Keep your hands slightly away from
your body; You can also email your progress
photos to me at
• Assume a natural relaxed stance, not transformations@kaylaitsines.com
posing;
• Ensure the camera is away from your
face;
• Wear a crop top or bra, underwear or
shorts;

EQUIPMENT bikini
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H.E.L.P
The beauty of my training is that it can be done from a gym, outside or in the
privacy of your own home. Before you get started, you will need a few things! I
understand that not everybody has access to a gym or can afford equipment. This is why I
have included a list of substitute equipment. Please be careful when selecting substitute
items, ensuring they are safe and secure.
EQUIPMENT SUBSTITUTES
• Dumbbells (3-6kg)
Dumbbells - two safe, heavy objects that you can
• Medicine Ball (6-12kg) grip comfortably.
• 2 Flat Benches (30cm+)
Medicine Ball - dumbbells can be used instead.
• Skipping Rope
Flat Bench - any flat, stable and safe surface such
OTHER ITEMS as a chair, ledge, park bench etc.
• Drink Bottle Skipping Rope - There is no substitute for a

• Foam Roller skipping rope, but you could always do "air skips" if
• Sweat Towel you are space restricted or are unable to purchase
one.
• Yoga Mat
• Music!

NOTE FOR BEGINNERS bikini
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guide 1.0
H.E.L.P
It is important to note that the BBG
Training (Weeks 1-12) has been
written for individuals who already
Regardless of your fitness level, it is
important that you read the Education section
have a basic level of fitness. Due to prior to commencing this guide.
the high intensity of this style of
training, I do not recommend them
for absolute beginners.
For this reason, I have provided four

weeks worth of additional workouts
called Beginner Training.
Like the rest of this training guide, I

have incorporated the technique of
progressive overload into these
workouts. The first two weeks
consist primarily of body weight
exercises, with plyometric and
weights training being incorporated
into the next two weeks. In short,
these workouts have been written to
prepare you for Weeks 1-12. This
means that they should be
completed first, particularly if are
new to this type of training or
training in general, and are returning
to training after giving birth to a
baby (and have received doctor’s
clearance for this program).

bikini
BODY
guide 1.0
HOW TO USE THIS GUIDE

SYMBOLS bikini
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guide 1.0
In the workout section of this guide,

I have used the following symbols:
Stop Watch
Plank 30 SECS
This symbol indicates that the exercise is time-based,

rather than repetition-based. You will need to perform
the exercise continuously during the specified time I
have provided. Refer to the box to the right of the
exercise name for the length of time that you will need
to perform the exercise (e.g. 30 SECS).
SYMBOLS bikini
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guide 1.0
Dumbbell
3-6 KG
This symbol indicates that a dumbbell or dumbbells

are required or may be added. The numbers directly
next to it indicates the recommended weight range.
This refers to the weight of each individual dumbbell.
Medicine Ball
6-12 KG
This symbol indicates that a medicine ball is required.

The numbers directly next to it indicates the
recommended weight range.
SYMBOLS bikini
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guide 1.0
Bosu
Bosu Burpee 15 REPS
This symbol indicates that a bosu is required. If you

are unable to purchase or access a bosu, then it can
easily be omitted from your workouts.
Regression
Straight Leg Raise 15 REPS
This symbol indicates that a less difficult alternative

is provided in the exercise glossary. Refer to the
exercise within the glossary for cues.
HOW TO DO THE WORKOUTS bikini
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H.E.L.P
guide 1.0
• Each workout consists of two different circuits that are
completed twice each;
• In each circuit, you will need to repeat the four given exercises as many
times as possible within seven minutes. You stop when the timer stops!
• Take 30-90 seconds rest between circuits;
• Alternate between circuits.
Warm Up
CIRCUIT ONE - 7 minutes
Break - 30 seconds
CIRCUIT TWO - 7 minutes
Break - 90 seconds
CIRCUIT ONE - 7 minutes
Break - 30 seconds
CIRCUIT TWO - 7 minutes
Cool Down & Stretch

CHECKLIST
Equipment
(refer to workouts)
Water Bottle
Sweat Towel
Yoga Mat
Music
LET’S GO!
bikini
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guide 1.0
WORKOUTS
bikini
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guide 1.0
Photo Reminder!
I love seeing your progress, so please feel free

to TAG me in your photos via my social media
pages with @kayla_itsines, #kaylaitsines and
#bbgprogress.
You can also email your progress photos to me

at transformations@kaylaitsines.com
Beginner Training Week 1 Monday LEGS
Circuit One 2x7 mins Circuit Two 2x7 mins
Squat 15 REPS Walking Lunge 24 REPS

12 PER SIDE
Static Lunge 24 REPS Sumo Squat 15 REPS

12 PER SIDE
Skipping 50 REPS Step Up 24 REPS

12 PER SIDE
Knee Up 24 REPS Mountain Climber 50 REPS

12 PER SIDE 25 PER SIDE
Cool Down - Lower Body Stretch Routine
Beginner Training Week 1 Tuesday - LISS (30-45 mins)

Beginner Training Week 1 Wednesday ARMS & ABS
Push Up (On Knees) 15 REPS Lay Down Push Up (On Knees) 15 REPS
Straight Leg Raise 15 REPS Straight Leg Sit Up 15 REPS
Toe Tap 15 REPS Tricep Dip 15 REPS
Plank 30 SECS Ab Bike 30 REPS

15 PER SIDE
Cool Down - Upper Body Stretch Routine
Beginner Training Week 1 Thursday - LISS (30-45 mins)

Beginner Training Week 1 Friday FULL BODY (OPTIONAL)
Squat 20 REPS Toe Tap 20 REPS
Burpee 10 REPS Lay Down Push Up (On Knees) 15 REPS
Tricep Dip 20 REPS Step Up 24 REPS

12 PER SIDE
Straight Leg Sit Up 15 REPS Mountain Climber 50 REPS

25 PER SIDE
Cool Down - Lower and Upper Body Stretch Routines
Beginner Training Week 1 Saturday - LISS (30-45 mins) + Rehabilitation

Squat 15 REPS Walking Lunge 24 REPS

12 PER SIDE
Static Lunge 24 REPS Sumo Squat 15 REPS

12 PER SIDE
Skipping 50 REPS Step Up 24 REPS

12 PER SIDE
Knee Up 24 REPS Mountain Climber 50 REPS


Push Up (On Knees) 15 REPS Lay Down Push Up (On Knees) 15 REPS
Straight Leg Raise 15 REPS Straight Leg Sit Up 15 REPS
Toe Tap 15 REPS Tricep Dip 15 REPS
Plank 30 SECS Ab Bike 30 REPS

15 PER SIDE

Squat 20 REPS Toe Tap 20 REPS
Burpee 10 REPS Lay Down Push Up (On Knees) 15 REPS
Tricep Dip 20 REPS Step Up 24 REPS

12 PER SIDE
Straight Leg Sit Up 15 REPS Mountain Climber 50 REPS

25 PER SIDE

Medicine Ball Squat + Press 15 REPS Jump Squat 15 REPS
6-12 KG
Knee Up 24 REPS Walking Lunge 24 REPS

3-6 KG
Skipping 50 REPS Burpee 10 REPS
Static Lunge 24 REPS Weighted Step Up 24 REPS

3-6 KG 3-6 KG

Push Up 15 REPS Mountain Climber (4) + Push Up (1) 10 REPS
Straight Leg Sit Up 15 REPS Toe Tap 20 REPS
Tricep Dip 15 REPS Lay Down Push Up (On Knees) 15 REPS
Straight Leg Raise 15 REPS Commando 20 REPS

10 PER SIDE

Medicine Ball Squat + Press 15 REPS Jump Lunge 20 REPS

10 PER SIDE
6-12 KG
Burpee 10 REPS Sumo Squat 15 REPS
Push Up 15 REPS Skipping 50 REPS
Toe Tap 15 REPS Straight Leg Sit Up 20 REPS

Medicine Ball Squat + Press 15 REPS Jump Squat 15 REPS
6-12 KG
Knee Up 24 REPS Walking Lunge 24 REPS

3-6 KG
Skipping 50 REPS Burpee 10 REPS
Static Lunge 24 REPS Weighted Step Up 24 REPS

3-6 KG 3-6 KG

Push Up 15 REPS Mountain Climber (4) + Push Up (1) 10 REPS
Straight Leg Sit Up 15 REPS Toe Tap 20 REPS
Tricep Dip 15 REPS Lay Down Push Up (On Knees) 15 REPS
Straight Leg Raise 15 REPS Commando 20 REPS

10 PER SIDE

Medicine Ball Squat + Press 15 REPS Jump Lunge 20 REPS

10 PER SIDE
6-12 KG
Burpee 10 REPS Sumo Squat 15 REPS
Push Up 15 REPS Skipping 50 REPS
Toe Tap 15 REPS Straight Leg Sit Up 20 REPS

bikini
BODY
guide 1.0
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BBG Training Week 1 Monday LEGS
Jump Squat 15 REPS X Jump 16 REPS

8 PER SIDE
Squat 15 REPS Burpee 10 REPS
Walking Lunge 24 REPS Weighted Step Up 24 REPS

3-6 KG 3-6 KG
Knee Up 24 REPS Medicine Ball Squat + Press 15 REPS

12 PER SIDE
6-12 KG
Week 1 Tuesday - LISS (30-45 mins)

BBG Training Week 1 Wednesday ARMS & ABS
Push Up 15 REPS Mountain Climber 40 REPS

20 PER SIDE
Medicine Ball Squat + Press 15 REPS Ab Bike 40 REPS

20 PER SIDE
6-12 KG
Lay Down Push Up 15 REPS Straight Leg Sit Up + Twist 30 REPS

15 PER SIDE
Tricep Dip 15 REPS Straight Leg Sit Up 15 REPS
Week 1 Thursday - LISS (30-45 mins)

BBG Training Week 1 Friday FULL BODY (OPTIONAL)
Medicine Ball Squat + Press 15 REPS Burpee 10 REPS
6-12 KG
Knee Up 30 REPS Straight Leg Sit Up 15 REPS

15 PER SIDE
Ab Bike 40 REPS Weighted Step Up 30 REPS

3-6 KG
Walking Lunge 24 REPS Push Up 15 REPS

12 PER SIDE
3-6 KG
Week 1 Saturday - LISS (30-45 mins) + Rehabilitation

Burpee 10 REPS Skipping 100 REPS
Jump Lunge 20 REPS Walking Lunge 24 REPS

3-6 KG
Knee Up 24 REPS Reverse Lunge + Knee Lift 30 REPS

Sumo Squat 15 REPS Jump Squat 15 REPS

Dumbbell Squat + Press 15 REPS Bent Leg Sit Up 20 REPS
3-6 KG
Tricep Dip 15 REPS Mountain Climber (4) + Push Up (1) 15 REPS
Commando 24 REPS Straight Leg Raise 15 REPS

12 PER SIDE
Straight Leg Jackknife 20 REPS Lay Down Push Up 15 REPS

BBG Training Week 2 Friday FULL BODY
Burpee 10 REPS Mountain Climber (4) + Push Up (1) 15 REPS
Jump Lunge 30 REPS Straight Leg Jackknife 15 REPS

15 PER SIDE
Lay Down Push Up 15 REPS Skipping 50 REPS
Sumo Squat 15 REPS Commando 24 REPS

12 PER SIDE

Jump Squat 15 REPS X Jump 16 REPS

8 PER SIDE
Squat 15 REPS Burpee 10 REPS
Walking Lunge 24 REPS Weighted Step Up 24 REPS

3-6 KG 3-6 KG
Knee Up 24 REPS Medicine Ball Squat + Press 15 REPS

12 PER SIDE
6-12 KG

Push Up 15 REPS Mountain Climber 40 REPS

20 PER SIDE
Medicine Ball Squat + Press 15 REPS Ab Bike 40 REPS

20 PER SIDE
6-12 KG
Lay Down Push Up 15 REPS Straight Leg Sit Up + Twist 30 REPS

15 PER SIDE
Tricep Dip 15 REPS Straight Leg Sit Up 15 REPS

BBG Training Week 3 Friday FULL BODY (OPTIONAL)
Medicine Ball Squat + Press 15 REPS Burpee 10 REPS
6-12 KG
Knee Up 30 REPS Straight Leg Sit Up 15 REPS

15 PER SIDE
Ab Bike 40 REPS Weighted Step Up 30 REPS

3-6 KG
Walking Lunge 24 REPS Push Up 15 REPS

12 PER SIDE
3-6 KG

Burpee 10 REPS Skipping 100 REPS
Jump Lunge 20 REPS Walking Lunge 24 REPS

3-6 KG
Knee Up 24 REPS Reverse Lunge + Knee Lift 30 REPS

Sumo Squat 15 REPS Jump Squat 15 REPS

Dumbbell Squat + Press 15 REPS Bent Leg Sit Up 20 REPS
3-6 KG
Tricep Dip 15 REPS Mountain Climber (4) + Push Up (1) 15 REPS
Commando 24 REPS Straight Leg Raise 15 REPS

12 PER SIDE
Straight Leg Jackknife 20 REPS Lay Down Push Up 15 REPS

Burpee 10 REPS Mountain Climber (4) + Push Up (1) 15 REPS
Jump Lunge 30 REPS Straight Leg Jackknife 15 REPS

15 PER SIDE
Lay Down Push Up 15 REPS Skipping 50 REPS
Sumo Squat 15 REPS Commando 24 REPS

12 PER SIDE

bikini
BODY
guide 1.0
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Sumo Jump Squat 15 REPS Jump Lunge 30 REPS

15 PER SIDE
Weighted Sumo Squat (On Bench) 15 REPS Medicine Ball Crab Walk 16 REPS
10-15 KG 6-12 KG
Burpee 15 REPS Weighted Walking Lunge 24 REPS

12 PER SIDE
3-6 KG
Weighted Step Up 30 REPS Skipping 100 REPS

15 PER SIDE
3-6 KG

Mountain Climber (10) + Push Up (2) 8 REPS Dumbbell Squat + Press 15 REPS
3-6 KG
Straight Leg Raise + Hip Lift (On Bench) 15 REPS Decline Push Up 15 REPS
Lay Down Push Up 15 REPS Tricep Dip (Feet Raised) 15 REPS
Weighted Bent Leg Jackknife 15 REPS Commando 24 REPS

12 PER SIDE
3-6 KG

Mountain Climber 50 REPS Burpee 15 REPS

25 PER SIDE
Weighted Bent Leg Jackknife 15 REPS Raised Leg Sit Up + Twist 30 REPS
15 PER SIDE
3-6 KG
Skipping 100 REPS Ab Bike 40 REPS

20 PER SIDE
Straight Leg Jackknife 15 REPS Straight Leg Raise 15 REPS

X Jump 30 REPS Sumo Jump Squat 15 REPS

15 PER SIDE
Weighted Step Up 30 REPS Split Squat (On Step) 15 REPS

15 PER SIDE
3-6 KG
Jump Lunge 40 REPS Weighted Walking Lunge 24 REPS

3-6 KG
Tuck Jump 15 REPS Broad Jump Burpee 15 REPS

Drop Push Up 15 REPS Dumbbell Squat + Press 15 REPS
3-6 KG
Plank 60 SECS Straight Leg Raise + Hip Lift (On Bench) 15 REPS
Tricep Dip (Feet Raised) 20 REPS Raised Leg Sit Up + Twist 20 REPS
10 PER SIDE
Bent Leg Raise + Hip Lift (On Bench) 25 REPS Straight Leg Raise 20 REPS

Snap Jump 20 REPS Burpee 15 REPS
Straight Leg Jackknife 20 REPS Mountain Climber 50 REPS

25 PER SIDE
Skipping 100 REPS Scissor Kick 40 REPS

20 PER SIDE
Ab Bike 40 REPS X Jump 20 REPS


Sumo Jump Squat 15 REPS Jump Lunge 30 REPS

15 PER SIDE
Weighted Sumo Squat (On Bench) 15 REPS Medicine Ball Crab Walk 16 REPS
10-15 KG 6-12 KG
Burpee 15 REPS Weighted Walking Lunge 24 REPS

12 PER SIDE
3-6 KG
Weighted Step Up 30 REPS Skipping 100 REPS

15 PER SIDE
3-6 KG

Mountain Climber (10) + Push Up (2) 8 REPS Dumbbell Squat + Press 15 REPS
3-6 KG
Straight Leg Raise + Hip Lift (On Bench) 15 REPS Decline Push Up 15 REPS
Lay Down Push Up 15 REPS Tricep Dip (Feet Raised) 15 REPS
Weighted Bent Leg Jackknife 15 REPS Commando 24 REPS

12 PER SIDE
3-6 KG

Mountain Climber 50 REPS Burpee 15 REPS

25 PER SIDE
Weighted Bent Leg Jackknife 15 REPS Raised Leg Sit Up + Twist 30 REPS
15 PER SIDE
3-6 KG
Skipping 100 REPS Ab Bike 40 REPS

20 PER SIDE
Straight Leg Jackknife 15 REPS Straight Leg Raise 15 REPS

X Jump 30 REPS Sumo Jump Squat 15 REPS

15 PER SIDE
Weighted Step Up 30 REPS Split Squat (On Step) 15 REPS

15 PER SIDE
3-6 KG
Jump Lunge 40 REPS Weighted Walking Lunge 24 REPS

3-6 KG
Tuck Jump 15 REPS Broad Jump Burpee 15 REPS

Circuit One 2x7min Circuit Two 2x7min
Drop Push Up 15 REPS Dumbbell Squat + Press 15 REPS
3-6 KG
Plank 60 SECS Straight Leg Raise + Hip Lift (On Bench) 15 REPS
Tricep Dip (Feet Raised) 20 REPS Raised Leg Sit Up + Twist 20 REPS
10 PER SIDE
Bent Leg Raise + Hip Lift (On Bench) 25 REPS Straight Leg Raise 20 REPS

Snap Jump 20 REPS Burpee 15 REPS
Straight Leg Jackknife 20 REPS Mountain Climber 50 REPS

25 PER SIDE
Skipping 100 REPS Scissor Kick 40 REPS

20 PER SIDE
Ab Bike 40 REPS X Jump 20 REPS


bikini
BODY
guide 1.0
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Jump Lunge 40 REPS X Hop 20 REPS

20 PER SIDE
Split Squat (On Step) 20 REPS Knee Up 30 REPS

15 PER SIDE
180 Degree Jump Squat 20 REPS Double Bench Jump 15 REPS
Medicine Ball Squat + Press 15 REPS Snap Jump + Knee Up 20 REPS

10 PER SIDE
6-12 KG

BBG Training Week 9 Wednesday ARMS
Drop Push Up 15 REPS Broad Jump Burpee 15 REPS
Medicine Ball Squat + Press 15 REPS Dumbbell Squat + Press 15 REPS
6-12 KG 3-6 KG
Tricep Dip (Feet Raised) 20 REPS Decline Push Up 15 REPS
Mountain Climber (10) + Push Up (2) 8 REPS Bosu Burpee 15 REPS

BBG Training Week 9 Friday ABS
Straight Leg Raise + Hip Lift (On Bench) 20 REPS Bench Hop 30 REPS
Straight Leg Jackknife 20 REPS Weighted Bent Leg Jackknife 20 REPS
3-6 KG
Mountain Climber 50 REPS Straight Leg Raise (On Bench) 20 REPS

25 PER SIDE
Ab Bike 50 REPS Raised Leg Sit Up + Twist 30 REPS

Week 9 Saturday - HIIT (10-15 mins) + Rehabilitation

Weighted Step Up 30 REPS Burpee + Push Up + Bench Jump 10 REPS

15 PER SIDE
3-6 KG
Double Bench Jump 15 REPS Medicine Ball Squat + Press 15 REPS
6-12 KG
Medicine Ball Crab Walk 20 REPS 180 Degree Jump Squat 20 REPS
6-12 KG
Split Squat (On Step) 20 REPS X Jump 30 REPS

15 PER SIDE

Dumbbell Squat + Press 15 REPS Spider Push Up 24 REPS

12 PER SIDE
3-6 KG
Commando 36 REPS Tricep Dip (Feet Raised) 20 REPS

18 PER SIDE
Lay Down Push Up + Tuck Jump 15 REPS Bosu Burpee 15 REPS
Decline Push Up 20 REPS In + Out Push Up 20 REPS

Snap Jump 30 REPS Straight Leg Raise (On Bench) 20 REPS
Spider Push Up 16 REPS Straight Leg Jackknife 20 REPS

8 PER SIDE
Scissor Kick 40 REPS Weighted Bent Leg Jackknife 20 REPS

20 PER SIDE
3-6 KG
Bench Hop 30 REPS Burpee + Push Up + Bench Jump 10 REPS

15 PER SIDE

Jump Lunge 40 REPS X Hop 20 REPS

20 PER SIDE
Split Squat (On Step) 20 REPS Knee Up 30 REPS

15 PER SIDE
180 Degree Jump Squat 20 REPS Double Bench Jump 15 REPS
Medicine Ball Squat + Press 15 REPS Snap Jump + Knee Up 20 REPS

10 PER SIDE
6-12 KG

Drop Push Up 15 REPS Broad Jump Burpee 15 REPS
Medicine Ball Squat + Press 15 REPS Dumbbell Squat + Press 15 REPS
6-12 KG 3-6 KG
Tricep Dip (Feet Raised) 20 REPS Decline Push Up 15 REPS
Mountain Climber (10) + Push Up (2) 8 REPS Bosu Burpee 15 REPS

Straight Leg Raise + Hip Lift (On Bench) 20 REPS Bench Hop 30 REPS
Straight Leg Jackknife 20 REPS Weighted Bent Leg Jackknife 20 REPS
3-6 KG
Mountain Climber 50 REPS Straight Leg Raise (On Bench) 20 REPS

25 PER SIDE
Ab Bike 50 REPS Raised Leg Sit Up + Twist 30 REPS


Weighted Step Up 30 REPS Burpee + Push Up + Bench Jump 10 REPS

15 PER SIDE
3-6 KG
Double Bench Jump 15 REPS Medicine Ball Squat + Press 15 REPS
6-12 KG
Medicine Ball Crab Walk 20 REPS 180 Degree Jump Squat 20 REPS
6-12 KG
Split Squat (On Step) 20 REPS X Jump 30 REPS

15 PER SIDE

Dumbbell Squat + Press 15 REPS Spider Push Up 24 REPS

12 PER SIDE
3-6 KG
Commando 36 REPS Tricep Dip (Feet Raised) 20 REPS

18 PER SIDE
Lay Down Push Up + Tuck Jump 15 REPS Bosu Burpee 15 REPS
Decline Push Up 20 REPS In + Out Push Up 20 REPS

Snap Jump 30 REPS Straight Leg Raise (On Bench) 20 REPS
Spider Push Up 16 REPS Straight Leg Jackknife 20 REPS

8 PER SIDE
Scissor Kick 40 REPS Weighted Bent Leg Jackknife 20 REPS

20 PER SIDE
3-6 KG
Bench Hop 30 REPS Burpee + Push Up + Bench Jump 10 REPS

15 PER SIDE

bikini
BODY
guide 1.0
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bikini
BODY
guide 1.0
COOL DOWN &

REHABILITATION
COOL bikini
bikini
DOWN&&REHABILITATION BODY
COOL DOWN
BODY
H.E.L.P
guide 1.0
COOL DOWN
At the end of each workout, hold each of the recommended stretch positions for
20-30 seconds. Always remember to stretch both sides of your body, and do so for an even
amount of time. Take slow, deep breaths and attempt to increase the stretch slightly each time
you breathe out. For step-by-step instructions, see the Exercise Glossary.
REHABILITATION
For your rehabilitation stretch session, perform both the upper and lower body stretch
routines, holding each position for 30-60 seconds each. You may also include some foam
rolling into your rehabilitation sessions. This should be done prior to your stretching routines.
Foam rollers are now available for purchase from my online store at www.kaylaitsines.com.

STRETCH ROUTINE
Lower Body
bikini
BODY
guide 1.0
Adductors 1 Adductors 2
Calves +
Hamstrings 1
Calvesg+
n s2
Hamstri
Hip Flexors
Quads
Glutes
(‘Bum’)
Calves +
Hamstrings 3
STRETCH ROUTINE
Upper Body
bikini
BODY
guide 1.0
Abs Lats (Sides) Deltoid

(Shoulder)
Triceps
Pecs (Chest)
bikini
BODY
guide 1.0
EDUCATION
EDUCATION bikini
bikini
BODY
BODY
H.E.L.P
guide 1.0
“EDUCATION IS beginning any new journey to avoid
PARAMOUNT" basic mistakes.
Consider this: if you are a first year

In the following pages, I have provided you with a
mechanical apprentice and you pop
user-friendly education section that discusses the
a tyre on a car, it can easily be fixed.
styles of cardio exercise, resistance training and
Unfortunately, this is not always the
rehabilitation I have used throughout my guide. I will
case with your body. For example, if
be the first to say that clinical research papers can
you have never lifted weights above
be very controversial, but the information I have
your head before and lean too far
provided is from the same information sources Fresh
back when doing an overhead
Fitness, my clients and myself abide by.
press, you could badly hurt your
shoulder and that could take
months to heal. Similarly, if you eat
too many or not enough calories or
lack calorie variety, you could end
up deficient in a particular nutrient(s)
and potentially experience
hormonal, weight or digestive
problems. Without sounding too
scary, the potential damage done to
your body can be long-term, and
sometimes irreversible.
I understand that many of us learn

best from our mistakes, but I think
that with the amount of information
that is available to us today and how
easy it is to access, people can
educate themselves enough before

CARDIO How does it affect bikini
What is cardio?
weight loss? bikini
BODY
The word “cardio” is short for cardiovascular
Like all forms of exercise, BODY
H.E.L.P
cardio bur ns calories. guide 1.0
exercise. Cardio is a broad term that
Calories are energy that
essentially covers any low-intensity aerobic
can come from carbohydrates
exercise. “Aerobic” simply means in the
(blood glucose or glycogen stores), protein
presence of oxygen (think “AIR-robic”). This
(muscle cells), or fat (adipose tissue) within
implies that cardio is exercise that
your body. By burning calories, you are
predominantly relies on oxygen for the
increasing your daily energy output. When
metabolism (production) of energy, unlike
your energy output is above your energy
anaerobic exercise (such as sprints), which
(food) intake, it can lead to weight or fat loss.
does not.
As cardio contributes to energy output,
performing cardio can help you to lose
What are the benefits of weight or fat. Aside from this general fact,
cardio? doing the right styles of cardio can teach
The long list of physical cardio benefits are your body to utilise fat for energy more
quite broad, they can include: efficiently and also support positive hormone
balance.
• increased stamina (fitness);
• stronger auto-immune system (better What styles of cardio are
resistance to illness); there?
• decreased blood pressure; The basic and most common types of
• better control of blood sugar levels; deliberate cardio exercise are LISS and HIIT:
• decreased potential for osteoporosis;

• LISS – Low-Intensity Steady State – for
• improved heart health; example, walking.
• improved mood; • HIIT – High-Intensity Interval Training -
• and much, much more! for example, sprint training.
As you can see from the above, cardio can If we were to label these as “walking”,
increase your health in a variety of ways not “jogging” and so on, LISS would be
only externally, but internally too. equivalent to 30-45 minutes of walking,

whereas HIIT would consist of a 30 second Which burns the bikini
sprint immediately followed by a 30 second most calories (per bikini
BODY
walk (or rest) period. These sprint and walk
periods are your intervals that we repeat for
unit of time)? BODY
H.E.L.P
In order of most to least: guide 1.0
a designated amount of time, usually 10-15
sprinting burns the most
minutes.
calories, then jogging and finally
walking per unit of time. This is, of course,
Which is better? because sprinting is higher intensity than
When it comes to choosing one form of jogging and your body is forced to
cardio over another, most people generally metabolise more energy in that period of
fall into the very controversial conversation of time.
walking versus running versus sprinting.
Hopefully I am able to shed some light on
this and help you to understand that one
Where does the energy (calo-
form of cardio is not better than any other ries) come from?
form. Rather, it is the goals of the individual In order of most to least: walking burns the
that will determine which type of cardio is most fat, then jogging then sprinting per
more appropriate for them. calorie. Without getting too in depth, fat
requires oxygen in order to be metabolised
If we look at the three types of cardio I listed for energy. The lower the intensity of
above, there are a few simple ways we can exercise, the more available oxygen your
differentiate between them. The most body has to be used to metabolise energy.
important questions to look at are:
This explains why sprinting burns the least
• How many calories do they burn per fat per calorie. Because it is of very high
unit of time? intensity and puts your body near your
anaerobic threshold (where it is using little to
• Where do these calories come from?
no oxygen), fat is not as easily used for
• What hormonal/post-exercise effect do
energy. Therefore, you will more than likely
they have on your body?
be using other energy sources, such as
carbohydrates (glucose or glycogen), for
energy.

What are their hormonal/post variety of training principles
bikini
exercise effects? is important to help you bikini
BODY
When talking about hormonal and post-
stay motivated and
promote ongoing positive
BODY
H.E.L.P
exercise effects on the body, typically people guide 1.0
change in your body. In
will look at cortisol (stress hormone) and
regards to cardio training, I
EPOC (Excessive Post-Exercise Oxygen
recommend a combination of both
Consumption).
walking and sprint training.
Since acute (short-term) hormonal response

to cardio is such a complex topic, I am When should I be doing it?
going to focus on EPOC as I believe that it is Another question people have about cardio
more important and relevant to your training. is when should they do it. The most
EPOC is the process of returning oxygen to common response is first thing in the
the “starved” muscles that occurs after any morning. Typically, this works really well as it
high intensity exercise. As your body repairs allows you to get it over and done with.
muscle tissue and replenishes cell nutrients, However as everyone's lifestyle is different, it
fat is often the dominant source of energy. is necessary to understand that what time of
Thus, performing sprints could result in the day you exercise doesn’t have a huge
burning more than three times as much fat impact on your results.
as steady-state jogging. Obviously, this is of
considerable importance. Yes, there are minor differences in energy
and hormone levels throughout the day but
Which type do I choose? generally speaking for the majority, anytime
of the day is fine so long as it gets done.
Your goals and the results of your training
Research also suggests that whether or not
will change over time. I believe that a
you have recently eaten, or have fasted for
combination of different sorts of training is
hours, does not actually have much, if any
necessary to get the best results from your
effect on overall fat loss.
efforts. As you will see in my weekly training
regime, it incorporates different training
methods and frequencies. This means that,
over time, how much you train and the style
of that training will change. I believe that
progressive overload and incorporating a

bikini
bikini
BODY
BODY
H.E.L.P
guide 1.0
RESISTANCE TRAINING
What is resistance training?
Resistance training is based around the use
of resistance to induce muscular contraction.
This in turn can help cause an increase in
strength, power, hypertrophy and anaerobic
endurance. Typically, resistance consists of
sets or rounds of exercises with a specified
numbers of repetitions of each. Resistance
training is a broad topic that can include
many varying training styles.
What type do I choose?

Specifically, I choose to use plyometric and
body weight exercises incorporated into high
intensity circuits. This is because in my own
experience and research, I have found that
this has been able to give my clients the
body they seek.

Specifically, plyometric training refers to include, but are not limited
bikini
exercises where you are exerting your to: bikini
BODY
muscles in a maximal contraction in as short
amount of time as possible. This is • increased flexibility;
BODY
H.E.L.P
guide 1.0
otherwise known as “jump training” and is • better muscle
commonly used by athletes. However, I have condition;
found that incorporating it into my workouts
• burning calories;
means I can significantly increase the
intensity without having to use a large • releasing toxins; and
amount of external resistance. This means • prevention of injury.
that you can receive the same benefits as
HIIT training and EPOC, during which you
I have found that stretching can certainly
are burning high amounts of fat.
take your health and fitness to the next level
in a short amount of time. This is because it
can lead to improved muscle condition and
STRETCHING
flexibility, which in turn generates greater
What is stretching? range of movement and more efficient
In the context of health and fitness, to muscle contraction.
stretch means to deliberately lengthen a
muscle. For example, leaning forward and
Why does it matter to me?
touching your toes while sitting on the floor
with your legs out straight in front of you will If you are a sedentary individual (meaning
cause your hamstrings (back of your legs) to you never or infrequently train), this can
lengthen. mean your muscles are deconditioned. The
term “deconditioned” means a lot of things.
One of them is that your muscle fibres do
Why do we stretch?
not stretch or contract as efficiently or
Stretching is a commonly overlooked, but effectively as someone who trains regularly.
very useful aspect of training. Whether you It is only too common that a new fitness
are a full-time athlete, beginner or enthusiast, shortly after embarking on a new
somewhere in between, the long list of healthy lifestyle, has had to stop due to a
benefits associated with stretching can have sore knee or an aching shoulder or neck.
a positive impact on your training. In my This can be quite easily avoided with
experience, the benefits of stretching stretching the right muscles, providing the

individual is not predisposed to a chronic and do so for an even
bikini
injury or unseen biomechanical dysfunction. amount of time. bikini
BODY
What muscles should you
• Do not hold your BODY
H.E.L.P
breath - take slow, guide 1.0
stretch and how? deep breaths to help
The muscles that you choose to stretch will return oxygen back to
depend on what it is you are trying to your muscles.
achieve. For example, during injury • During your rehabilitation session(s),
rehabilitation you will usually stretch the foam roll prior to stretching.
damaged or weak muscle tissue as well as
the surrounding support group. For general
I have included my recommended lower and
flexibility, you can stretch as many muscles
upper body stretch routines in the Cool
as you feel necessary.
Down and Rehabilitation section. For step-
by-step instructions on how to do each of
Here is a basic set of rules I get my clients to
these, see the Exercise Glossary.
follow when stretching:
• Start at the lowest muscle. For example,

if stretching your legs, start with your
feet and calves.
• Hold each positions for 20-30 seconds
as part of your cool down or 30-60
seconds for your rehabilitation
session(s).
• Ease into the stretch position, do
not rush into it.
• Apply pressure slowly. Each
time that you breathe out,
attempt to increase the
stretch slightly, but avoid
bouncing.
• Stretch both sides of your
body, where applicable,

POSTURE&&INJURY
POSTURE INJURY bikini
bikini
PREVENTION BODY
BODY
H.E.L.P
guide 1.0
POSTURE • decreases abnormal wearing
down of joints, which could
What is posture? eventually result in arthritis;
Posture refers to the collective • prevents strain or overuse problems;
positioning of muscles and bones
• prevents general aching, numbness
within the body. These work
and/or stabbing pains through muscles.
together to allow movement as
virtually every bone/joint in our
body provides attachments for This highlights the importance of rehabilitation
one or several muscles. through stretching and foam rolling in order to
correct posture abnormalities.
When someone has “good posture”
there is minimal amounts of negative What does good posture look like?
stress or strain placed on muscles
and ligaments during movement or Head up with chin
slightly elevated
weight-bearing activities (such as
resistance training).
s
ho u lder y
Why is it important?
S
s l i g htl
Chest back
ed
expand
Ensuring that you have good
posture is important for a number
of reasons. For example, good
posture:
s Feet shoulder
Knee ent width apart,
• increases efficiency of working tly b
sligh toes pointing
muscles by enabling maximal slightly
range of movement; outward

What are some common Lordosis or “sway back” is
bikini
postural abnormalities? characterised by the bikini
BODY
Posture abnormalities arise when there is an
excessive curvature of the
lower spine. People with
BODY
H.E.L.P
imbalance in the muscles on either side of a guide 1.0
lordotic posture tend to
joint. Generally speaking, one (or more)
have a defined “C” shape in
muscles are tight and others are weak. This
their lower spine, which may cause
imbalance can significantly affect posture by
their glutes and stomach to poke out.
changing the alignment of that joint, which in
Lordosis is often caused by tight hip flexors
turn, can cause misalignment with other
(muscles that run along the front of your
joints in your body. This could potentially
hips) and lumbar erector muscles, as well as
lead to decreased range of motion, pain,
weak glutes (‘bum’) and lower abdominal
and increased risk of injury due to strain or
muscles. It is very common for people with
incorrect use. This can result because
lordosis to suffer from an aching lower back,
smaller muscles have started to take on the
especially during ab exercises. Kyphosis or
load of larger muscles. Such imbalances can
“rounded shoulders” is characterised by the
occur at virtually every joint within the body,
excessive rounding of the upper back, which
however two common postural
leads to a “hunchback” appearance. This
abnormalities of the back are kyphosis and
posture is particularly common in big-busted
lordosis.
women.
Bad
aga
in!
Bad!

Kyphosis is often caused by tight pec (chest) on hard surfaces, fast-
bikini
muscles and upper abdominals, as well as paced walking uphill and bikini
BODY
weak rhomboids (muscle between your
shoulder blades) and traps (back/neck
so on. I will point out that it
is not only the walking or
BODY
H.E.L.P
guide 1.0
muscles). running itself that is causing
the problem, but the fact
How can we improve posture? that your ankle is unstable whilst
doing these. Causes of instability include
It is possible to improve these postural
medial (turned in) or lateral (turned out)
abnormalities by stretching and foam rolling
rotation, your feet don’t absorb and exert
to help restore balance.
the load of your body well, or a combination
of these as well as knee and hip alignment
For individuals with lordotic posture, it is
issues.
important that individuals focus on
stretching their hip flexors and strengthen
their lower abdominals and glutes through How do we fix it?
proper activation of these muscles before/ Firstly, we need to address the problem from
during training. For individuals with kyphotic the ground up. The important muscles
posture, it is important to stretch and foam surrounding the ankles include the
roll your pec (chest) muscles and stretch peroneals, gastrocnemius, soleus and tibialis
your upper abdominals. It is also important anterior. These muscles work together to
to strengthen your back through rowing or help you point your toe (gastrocnemius and
reverse fly type exercises. soleus), pull your toe upwards (tibialis
anterior and peroneals), and stabilise the
INJURY PREVENTION sidewards sway of your leg when your foot
lands.
SHIN SPLINTS
What causes shin splints? Having the correct shoes is particularly

important. I personally prefer wearing Asics
Shin splints can cause dull, aching pain in
as they are well suited to my pronated feet.
the front of the lower leg and this can even
As everybody is different, I recommended
be painful to touch. There are many causes
that you talk to someone from your local
for shin splints, most commonly these are
sports store to help determine which shoe is
forms of repeated loading of the ankle over
best for you. Just remember, that comfort
long periods of time. For example, running

and functionality are way more important KNEE PAIN bikini
than fashion.
Another common injury or bikini
BODY
complaint that arises as a BODY
H.E.L.P
From a rehabilitation perspective, I also result of training is knee guide 1.0
recommend that you do the following: pain.
• gently foam roll the outer side of your What causes knee pain?
shins; It is important to note that knee pain can be
• foam roll your calves from top to caused by issues with either hard tissue
bottom; (bone) or soft tissue (muscles or ligaments).
• stretch your calves; For this reason, it is important that you liaise
with a physiotherapist or similar health
• do standing calf raises to help
professional to help determine the cause of
strengthen the surrounding muscle
your knee pain.
groups (3 sets of 20 reps several times
per week).
It is quite common for individuals without
hard tissue damage to experience knee pain
Initially the pain should decrease, and over a at some point during their training.
period of 4-6 weeks, the joint should
stabilise and function improve. Of course, To understand the causes of knee pain, it is
there are lots of other ways to strengthen necessary that we look at the muscles that
this joint, but this is a simple way to help surround this joint. These include the
decrease the pain and fix the joint quadriceps, hamstrings, and tensor fascia
movement issues. latae. These muscles enable flexion
(hamstrings) and extension (quadriceps) of
As tightness in one part of the body can your leg at the knee joint, and provide
lead to tightness in another area of the body, structural stability to both the bones and
it is important to also foam roll and stretch muscles of the leg during movement (tensor
your hamstrings (back of your legs), gluteals fascia latae).
(‘bum’), and quadriceps (front of your legs)
to prevent any misalignment of the hip. Over time, improper loading of the knee joint
during plyometric and both HIIT and LISS
training can cause instability across this

joint. This instability can cause one (or more)
bikini
muscles surrounding the joint to take on the bikini
BODY
load of others, causing misalignment and
sometimes pain.
BODY
H.E.L.P
guide 1.0
From a rehabilitation perspective, I
recommend that you do the following:
• foam roll your hamstrings, inner and

outer quadriceps;
• foam roll your ITB (outside of your upper
leg);
• stretch your quadriceps and hamstrings.
You can now purchase foam rollers

from my online store! Visit
www.kaylaitsines.com to find out more.

BEGINNERS& &
BEGINNERS POST-
POST-PREGNANCY bikini
bikini
BODY
BODY
H.E.L.P
guide 1.0
BEGINNER TRAINING Like the foundations of a house, the
purpose of these workouts is to prepare
The BBG Training (Weeks 1-12) has
you and your body for the training circuits provided
been written for individuals who
in the BBG Training.
already have a basic level of cardio
fitness. Due to the high intensity of
this style of training, I do not POST-PREGNANCY
recommend them for absolute This Bikini Body Guide has been created to help
beginners. women aged 16 years and older to achieve what I
like to call a “bikini body”. However, it is important to
If you are a complete beginner, have note that these guidelines may not be appropriate
not trained in a long time, or only for women who are currently, or have recently been,
train intermittently, it is likely that pregnant.
your muscles are, or have become,
deconditioned. This can mean a lot If you are pregnant, then I can only
of things. One of them is that your recommend that you partake in low-intensity
muscle fibres do not stretch or
exercise under the supervision of your doctor.
contract as efficiently or effectively
I do understand that there are lots of women who
as someone who trains regularly.
are eager to get their “pre-baby body” back shortly
after giving birth. If this is you, then it is important to
We all know that when building a
understand some of the physiological and hormonal
house, it is important to ensure that
changes that your body experiences as a result of
the foundations are firmly in place
pregnancy as well as how these may influence your
before you build the frames. The
training.
same concept applies to your
training!
Relaxin
This is why I have provided four One factor that recently pregnant women need to be
weeks worth of additional training, aware of when returning to training are the effects
called Beginner Training. that relaxin has on the body. Relaxin is a hormone

that is released during the first trimester physiotherapist as bikini
(Weeks 0-13) of pregnancy and remains these health
professionals can help
bikini
BODY
within the body until approximately 8 weeks
after you have given birth. Its role is to soften
determine which pelvic BODY
H.E.L.P
floor exercises are most guide 1.0
the structures of the musculoskeletal appropriate for you.
system, which includes muscles, ligaments
and tendons, in order to prepare the body In addition to performing regular
for delivery. This “softening” of muscles, pelvic floor exercises, it is recommended
ligaments and tendons, means that women that high intensity abdominal exercises be
are at increased risk of injury, particularly in avoided. These include, but are not limited
the first two months after giving birth. to:
Pelvic Floor
• sit-ups;
The “pelvic floor” is the collective term used

• crunches;
to describe the muscles and ligaments that • straight leg jackknifes;
support the bladder, uterus (womb) and • straight leg raises;
bowel. These muscles are often weakened • plank (on forearms and feet);
during pregnancy due to the effects of
• push ups (on hands and feet).
relaxin, as well as the increased weight of
the baby pushing on the pelvic area.
Weakness in these muscles can cause the I will highlight that my training program
slight leakage of urine, particularly when you does include some high-intensity
laugh, cough, or run. This is called urinary abdominal exercises, so it is important that
stress incontinence. For this reason, it is you liaise with relevant health professionals
recommended that women regularly perform to determine whether these are appropriate
pelvic floor exercises in order to help for you and to seek suitable alternatives, if
improve the strength of these muscles. needed.
These should be repeated several times
throughout the day, everyday.
Abdominal Separation
Approximately one out of every three women
If you suspect that you are
experiencing pelvic floor muscle will experience a separation of the rectus
weakness, it is important that you seek abdominus (the most external muscle that
the advice of your doctor, midwife or runs down the middle of your abdomen)

during pregnancy. This separation, called physiotherapist, if you
bikini
diastasis recti, can arise as a result of require further assistance. bikini
BODY
abdominal weakness, hormone changes,
weight gain, and the stretching of your While I have provided you
BODY
H.E.L.P
guide 1.0
abdominal region to accommodate the with some basic
growth of the baby. information about the effects
of pregnancy and how these may
The rectus abdominus is held in place by influence your training post-baby, it is
deeper abdominal muscles, specifically the important that you do not commence
transverse abdominus. For this reason, it is training of any kind until you have received
recommended that women perform clearance from your doctor.
exercises that strengthen the transverse
abdominus, such as planks (on hands and Once you have received clearance, I
knees) and single leg raises, and avoid high- recommend completing the Beginner
intensity ab exercises, mentioned previously. Training first before starting the BBG
Training. As I mentioned previously, my
Posture training program does include some high-
intensity abdominal exercises, so it is
Abdominal growth during pregnancy causes
important that you liaise with relevant health
a shift in the centre of gravity in the mother’s
professionals to determine whether these
body, and may cause the excessive arching
are appropriate for you and to seek suitable
of the lower spine. This excessive arching,
alternatives if needed.
called lordosis, places excessive strain on
the spine and may result in lower back pain.
Similarly, abdominal growth may cause the
mother’s ribs to expand, particularly in the
second and third trimesters, causing pain in
the upper back.
Thus, it is important for women who have

recently been pregnant to focus on rectifying
these postural changes. Some information
about how to do this can be found in the
Education section. Please liaise with a
relevant health professional, such as a

bikini
BODY
guide 1.0
EXERCISE GLOSSARY
180 DEGREE JUMP SQUAT
1. Plant both feet on the floor slightly further than shoulder width apart.
2. Looking straight ahead, bend at both the hips and knees, ensuring that your knees
remain in line with your toes.
3. Continue bending your knees until your upper legs are parallel with the floor. Ensure
that your back remains between 45 and 90 degrees of your hips. This is called squat
position.
4. From this position, propel your body upwards in one explosive movement.
5. Whilst in the air, rotate your entire body 180 degrees.
6. Land in squat position, ensuring that you maintain “soft” knees to prevent injury.
Repeat in the opposite direction.
7. Continue alternating between both directions for the specified number of repetitions.

AB BIKE
1. Start by lying flat on your back on a yoga mat with your feet extended out in front of
you.
2. Bend your elbows to place your hands behind your earlobes.
3. Gently raise both feet, your head and your shoulder blades off of the floor. This is
your starting position.
4. At the same time, extend your LEFT leg so that is approximately 45 degrees from the
floor and bring your RIGHT knee into your chest.
5. Extend your RIGHT leg completely so that is 45 degrees from the floor and bring
your LEFT knee into your chest. This creates a ‘pedalling/bike-like’ motion.
6. Once you have grasped this movement, incorporate a twist with your upper body.
This can be achieved by meeting the knee with the opposite elbow. For example, as
you bring the RIGHT knee into the chest, twist your upper body over to the right so
that it can meet your LEFT elbow.
7. Continue alternating between left and right for the specified number of repetitions.

BENCH HOP
1. Place a bench vertically in front of you and position yourself on the right side. Firmly
grip the bench on both sides, ensuring your fingers are facing outwards, as shown.
2. Transfer your weight onto your hands and propel your feet up and over the bench.
Ensure that you tuck your knees into your chest as you jump to prevent hitting them
on the bench.
3. Land on the left side of the bench, ensuring that you maintain “soft” knees to
prevent injury. Repeat in the opposite direction.
4. Continue alternating between both directions for the specified number of repetitions.

BENT LEG SIT UP
1. Start by lying flat on your back on a yoga mat.
2. Bend your knees and position your feet firmly on the floor and place your hands
behind your earlobes.
3. Engage your abdominal muscles by drawing your belly button in towards your spine.
This is your starting position.
4. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades,
and torso off of the floor.
5. Continue this motion until your torso is almost touching your knees.
6. Slowly release your torso and return to starting position.
7. Repeat for the specified number of repetitions.

BENT LEG RAISE + HIP LIFT (ON BENCH)
1. Placing a flat bench vertically behind you. Gently sit back onto the bench and place
both hands over your head to firmly grasp the end.
2. Extend both legs and engage your abdominal muscles by drawing in your belly
button to your spine. This is your starting position.
3. Keeping your feet together, contract your abdominal muscles and bend your legs to
bring your knees in to your chest.
4. Allow your lower back to lift off of the bench, as shown, to allow full contraction of
your abdominals.
5. Briefly hold this position and then slowly extend your legs to return to starting
position.

BOSU BURPEE
1. Holding a bosu in front of your chest, plant both feet on the floor slightly further than
shoulder width apart.
2. Looking straight ahead, bend at both the hips and knees, and place the bosu (round
side down) on the floor directly in front of your feet.
3. Keeping your body weight on the bosu, kick both of your feet backwards so that
your legs are completely extended behind you, resting on the balls of your feet. Your
body should be in one straight line from head to toe. This is called push up position.
4. Whilst maintaining a straight back and stabilising through your abdominals, bend
your elbows and lower your torso towards the bosu until your arms form a 90 degree
angle.
5. Push through your chest and extend your arms to lift your body back into push up
position.
6. Once stable, jump both of your feet in towards the bosu ensuring that your feet
remain shoulder width apart.
7. At the same time, push through your heels and extend your arms to press the bosu
above your head as you return to standing position.
8. Gently lower the bosu in front of your chest.
VARIATION: BURPEE
If you are unable to purchase or access a bosu, then these can be replaced with regular
burpees.

BOSU BURPEE

BROAD JUMP BURPEE
position.
4. Propel your body upwards and forwards into the air.
5. Land back into squat position. When landing, ensure that you maintain ‘soft’ knees
to prevent injury.
6. Place your hands on the floor directly in front of your feet.
7. Keeping your body weight on your hands, kick both of your feet backwards so that
body should be in one straight line from head to toe.
8. Jump both of your feet in towards your hands, ensuring that your feet remain
9. Push through your heels and extend your legs to return to a neutral standing
position.

BROAD JUMP BURPEE

BURPEE
1. Plant both feet on the floor slightly further than shoulder width apart. Looking
straight ahead, bend at both the hips and knees, and place your hands on the floor
directly in front of your feet.
body should be in one straight line from head to toe.
4. Propel your body upwards in one explosive movement. Extend your legs below you
and your arms above your head.
5. Land in a neutral standing position, ensuring that you maintain “soft” knees to
prevent injury.

BURPEE + PUSH UP + BENCH JUMP
1. Place a bench horizontally in front of you.
2. Plant both feet on the floor slightly further than shoulder width apart. Looking straight
ahead, bend at both the hips and knees, and place your hands on the floor directly in
front of your feet.
your legs are completely extended behind you, resting on the balls of your feet.
4. Your body should be in one straight line from head to toe. This is called push up
position.
5. Whilst maintaining a straight back and stabilising through your abdominals, bend your
elbows and lower your torso towards the floor until your arms form a 90 degree angle.
position.
7. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder
width apart.
8. Immediately propel your body upwards and forwards towards the bench.
9. Land in squat position on top of the bench, ensuring that you maintain ‘soft’ knees to
prevent injury.
10. Carefully jump backwards off of the bench and onto the floor, landing in squat position.
You can carefully step off of the bench if that is more comfortable.

BURPEE + PUSH UP + BENCH JUMP

COMMANDO
1. Start by placing your forearms (wrist to elbow) on the floor and extending both of
your legs behind you, resting on the balls of your feet. This is called a plank position.
2. Release your right forearm and place your right hand firmly on the floor directly
below your right shoulder.
3. Push up onto your right hand, followed immediately by your left in the same pattern.
Ensure that you brace through your abdominals to prevent your hips from swaying.
4. Return to plank position by releasing your right hand and lowering onto your
forearm, before doing the same with your left hand.
5. Repeat this exercise, starting with your left hand.
6. Continue alternating between right and left for the specified number of repetitions.
VARIATION: COMMANDO (ON KNEES)
To reduce the difficulty of this exercise, you can perform these on your knees instead of
your toes.

DECLINE PUSH UP
1. Place a bench horizontally behind you.
2. Place both hands on the floor slightly further than shoulder width apart and feet
together on the bench behind you, resting on the balls of your feet. This is your
starting position.
your elbows and lower your torso towards the floor. You may need to look up slightly
as you approach the floor so as to avoid hitting your head/nose.
4. Push through your chest and extend your arms to lift your body back into starting
position.
VARIATION: PUSH UP
To reduce the difficulty of this exercise, you can perform regular push ups.

DOUBLE BENCH JUMP
1. Place two benches vertically on either side of you. They should be close enough for
you to be in a comfortable sumo (wide) squat position with one foot on each bench.
2. Standing between the two benches, plant both feet on the floor slightly further than
position.
5. Propel your body upwards into the air.
6. Reposition your legs and land in sumo (wide) squat position with one foot on each
bench, as shown.
7. Propel your body upwards into the air again and reposition your legs to land in squat
position in between the two benches. You can carefully step off of the benches if
that is more comfortable.

DOUBLE BENCH JUMP

DROP PUSH UP
your legs are completely extended behind you, resting on the balls of your feet. This
is called push up position.
3. As soon as your feet touch the floor behind you, bend your elbows and lower your
torso towards the floor until your arms form a 90 degree angle. Ensure that you
maintain a straight back and stabilise through your abdominals.
position.
position.

DROP PUSH UP

DUMBBELL SQUAT + PRESS
1. Holding one dumbbell in each hand on either side of your body, plant both feet on
the floor slightly further than shoulder width apart.
remain in line with your toes. Allow the dumbbells to gently run down the outside of
your legs.
that your back remains between 45 and 90 degrees of your hips.
4. At the same time, push through your heels to extend your legs and bend your
elbows to bring both dumbbells into your chest. Ensure that the heads of the
dumbbells are facing forwards, as shown.
5. Extend your arms and press both dumbbells up above your head.
6. Gently lower the dumbbells by firstly bringing them into your chest and then
extending your arms downwards and bringing them down by your sides.

DUMBBELL SQUAT + PRESS

IN + OUT PUSH UP
1. Place both hands on the floor slightly further than shoulder width apart and both feet
together behind you, resting on the balls of your feet. This is called push up position.
2. Quickly jump both feet outwards so that they wider than your hips, as shown.
your elbows and lower your torso towards the floor until your arms form a 90 degree
angle.
position with your feet still apart.
5. Quickly jump both of feet inwards to bring them back together.
6. Bend your elbows and lower your torso towards the floor until your arms form a 90
degree angle.
position.
8. Continue alternating between push ups with feet apart and feet together for the
specified number of repetitions.

JUMP LUNGE
1. Plant both feet on the floor slightly further than shoulder width apart and take a big
step forward with your LEFT foot.
2. As you plant your foot on the floor, bend both knees at approximately 90 degrees.
3. If done correctly, your front knee should be aligned with your ankle and your back
knee should be hovering just off of the floor. This is called a lunge position.
4. Propel your body upwards in one explosive movement.
5. Whilst in the air, extend both legs and reposition them so that you land in lunge
position with your RIGHT leg forward and LEFT leg back.

JUMP SQUAT
position.
4. Propel your body upwards into the air. Extend both your legs and your hips before
landing back into squat position. When landing, ensure that you maintain ‘soft’
knees to prevent injury.

KNEE UP
1. Start by placing the bench horizontally in front of you and plant both feet on the floor
slightly further than shoulder width apart.
2. Firmly plant your ENTIRE right foot on the bench making sure your knee is not more
forward than your toes.
3. Push through your right heel to extend your right leg. Avoid pushing through your toe
to prevent placing additional pressure on your shins, knees, and quadriceps.
4. As you straighten your right leg, bend your LEFT knee and bring your leg in towards
your chest, as shown.
5. Release your left leg from your chest and place it back it floor.
6. Repeat half of the specified number of repetitions on the same leg before completing
the remaining repetitions on the other leg.

LAY DOWN PUSH UP
1. Start by lying flat on your stomach, with arms extended out in front of you and both
legs straight behind you. Position your toes in towards the floor, as shown.
2. Bring your arms in towards your body and place your hands on the floor on either
side of your chest.
3. Push through your chest and extend your arms to lift your body back up into push
up position, resting on the balls of your feet.
4. Ensure that you maintain a straight back and stabilise through your abdominal
muscles.
5. Slowly lower your body completely to the floor and extend your arms out in front of
you.
VARIATION: LAY DOWN PUSH UP (ON KNEES)
To reduce the difficulty of this exercise, you can perform the push ups on your knees.

LAY DOWN PUSH UP + TUCK JUMP
1. Start by lying flat on your stomach, with arms extended out in front of you and legs
straight behind you with your feet slightly apart. Position your toes in towards the
floor as shown.
2. Bring your arms in and place your hands on the floor on either side of your chest.
3. Push through your chest and extend your arms to lift your body back up so that you
are resting on the balls of your feet. Ensure that your back remains straight and that
you stabilise through your abdominal muscles throughout the entire movement.
4. Transfer your weight onto your hands and jump in towards your hands.
5. Propel your body upwards into the air and tuck in both your elbows and knees.
6. Extend both your legs and arms to land in squat position. When landing, ensure that
you maintain ‘soft’ knees to prevent injury.

MEDICINE BALL CRAB WALK
1. Holding a medicine in front of your chest, plant both feet together on the floor.
2. Keeping your right foot on the floor, release your left leg and take one large step
sideways. Your feet should be further than shoulder width apart.
position and bring your feet together.
6. Complete half of the specified number of repetitions on the same leg, before
completing the remaining repetitions on the other side.

MEDICINE BALL SQUAT + PRESS
1. Holding a medicine ball with two hands directly in front of your chest, plant both feet
on the floor slightly further than shoulder width apart.
4. At the same time, push through your heels to extend your legs to press the medicine
ball above your head as you return to standing position. Your arms should be in line
with your ears on either side of your head.
5. Lower the medicine ball back into your chest.

MOUNTAIN CLIMBER
1. Place both hands on the floor shoulder width apart and both feet together behind
you, resting on the balls of your feet. This is your starting position.
2. Keeping your left foot on the floor, bend your RIGHT knee and bring it in towards
your chest.
3. Extend your right leg and return to starting position.
4. Keeping your right foot on the floor, bend your LEFT knee and bring it in towards
your chest.
5. Extend your left leg and return to starting position.
Gradually increase your speed, ensuring that the leg that is moving does not touch
the floor.

MOUNTAIN CLIMBER + PUSH UP
1. Place both hands on the floor slightly further than shoulder width apart and feet
together behind you, resting on the balls of your feet. This is your starting position.
2. Keeping your left foot on the floor, bend your RIGHT knee and bring it in towards
your chest.
3. Extend your right leg and return to starting position.
4. Keeping your right foot on the floor, bend your LEFT knee and bring it in towards
your chest.
5. Extend your left leg and return to starting position.
7. Bend your elbows and lower your torso towards the floor so that your arms form a
90 degree angle. Ensure that you maintain a straight back and stabilise through your
abdominal muscles.
position.
9. Continue alternating between mountain climbers and push ups for the specified
number of repetitions.

MOUNTAIN CLIMBER + PUSH UP

PLANK
1. Start by placing your forearms (wrist to elbow) firmly on the floor.
2. Extend both legs behind you, resting on the balls of your feet.
3. Brace your abdominals and maintain a straight back, ensuring that your elbows are
directly below your shoulders.
4. Hold this position for the specified amount of time.
CORRECT
INCORRECT
VARIATION: PLANK (ON KNEES)
To reduce the difficulty of this exercise, you can perform the plank on your knees. This is
recommended for women who have recently returned to training after having a baby.

PUSH UP
angle.
position.
VARIATION: PUSH UP (ON KNEES)
To reduce the difficulty of this exercise, you can perform the push ups on your knees.

RAISED LEG SIT UP + TWIST
2. Start by lying straight on your back on the floor, with your feet elevated on the bench
and hands behind your earlobes, as shown.
4. Release your left hand and extend your arm forwards, slowly allowing your head,
shoulder blades and torso to lift off of the floor. Ensure that it is your abdominals that
initiate the movement, and that you do not use your arms to ‘swing’ your torso up.
5. Twist over to the right side of your body and touch the bench immediately next to
your right foot.
6. Slowly untwist and lower your torso back into starting position.
7. Repeat using your right arm and twisting over to the left side of your body. Continue
alternating between left and right for the specified number of repetitions.

REVERSE LUNGE + KNEE LIFT (ON STEP)
1. Plant both feet on a small step slightly further than shoulder width apart.
2. Keeping your right foot firmly on the step, carefully take a big step BACKWARD off
of the step with your LEFT foot.
3. As you plant your left foot on the floor, bend both knees to approximately 90
degrees, ensuring that your weight is evenly distributed between both legs. If done
correctly, your front knee should be aligned with your ankle and your back knee
should be hovering just off of the floor.
4. Extend both knees and transfer your weight completely onto your RIGHT foot.
5. At the same time, lift up your LEFT foot and bring your knee into your chest.
6. Release your left leg from your chest and place it back on the floor behind you.
completing the remaining repetitions on the other leg.

REVERSE LUNGE + KNEE LIFT
VARIATION: REVERSE LUNGE + KNEE LIFT
If you are unable to purchase or access a step, then these can be performed on the
floor.

SCISSOR KICK
1. Place a flat bench vertically behind you. Gently sit back onto the bench and place
2. Extend both legs to approximately 45 degrees and engage your abdominal muscles
by drawing in your belly button to your spine.
3. At the same time, slightly raise your left leg and slightly lower your right leg.
4. At the same time, slightly raise your right leg and slightly lower your left leg. This
should create a “scissor-like” motion.

SKIPPING
1. Standing on the balls of your feet, hold one skipping rope handle in your right hand
and the other in your left.
2. Step your feet in front of the skipping rope to begin.
3. Swing the rope upwards and over your head through small rotations in the wrist.
4. As the rope is about to touch the floor, quickly jump upwards to allow it to swing
under your feet and behind your body.

SNAP JUMP

SNAP JUMP + KNEE UP
2. Plant both feet on the floor slightly wider than shoulder width apart. Looking straight
ahead, bend at the hips and knees, and place your hands on the bench directly in
front of you.
4. Jump both of your feet in towards the bench, ensuring that your feet remain
5. Firmly plant your ENTIRE right foot on the bench making sure your knee is not more
6. Push through your right heel to extend your right leg.
7. Avoid pushing through your toe to prevent placing additional pressure on your shins,
knees, and quadriceps.
8. As you straighten your right leg, bend your LEFT knee and bring your leg in towards
your chest, as shown.
9. Release your left leg from your chest and place it back it floor.
10. Repeat starting with your your left foot on the bench and bringing your right leg in to
your chest.

SNAP JUMP + KNEE UP

SPIDER PUSH UP
angle.
3. At the same time, release your LEFT leg and bring your knee in towards your LEFT
shoulder. Rotate your shoulders slightly to the left in order to look at your knee.
4. While releasing your shoulder and your knee, push through your chest and extend
your arms to lift your body back into starting position.
5. Repeat bringing your RIGHT knee into your RIGHT shoulder.

SPLIT SQUAT
1. Place a small step vertically in front of you.
2. Plant both feet together on the step. This is your starting position.
3. Bend your knees slightly and, propel your body upwards into the air.
4. Reposition your legs so that your feet land in sumo (wide) squat position, with one
foot on either side of the step.
5. Continue bending your knees until your upper legs are parallel with the floor,
ensuring that your back remains between 45 and 90 degrees of your hips.
6. Propel your body upwards into the air again and reposition your legs to bring your
feet together.
7. Land in a neutral standing position on top of the step, ensuring that you maintain
“soft” knees to prevent injury.

SQUAT
position.

STATIC LUNGE
2. Take a big step forward with your LEFT foot. As you plant your foot on the floor,
bend both knees at approximately 90 degrees.
3. If done correctly, your front knee should be aligned with your ankle and your back
knee should be hovering just off of the floor.
4. Gently touch your right knee on the floor before extending both knees.
completing the remaining repetitions on the other side.
WITHOUT WEIGHTS
WITH WEIGHTS

STEP UP
1. Start by placing the bench horizontally in front of you.
3. Firmly plant your ENTIRE left foot on the bench making sure your knees are not more
4. Push through your left heel to extend your left leg. Avoid pushing through your toes
to prevent placing additional pressure on your shins, knees, and quadriceps.
5. As you straighten your left leg, release your right leg and step up on to the bench.
6. Reverse this pattern back to the floor, starting with your left leg.
7. Repeat starting with your right foot on the bench. Continue alternating between left
and right for the specified number of repetitions

STEP UP
WITHOUT WEIGHTS
WITH WEIGHTS

STRAIGHT LEG JACKKNIFE
1. Start by lying straight on your back on the floor, with both arms extended above your
head.
3. Keeping your feet together, raise your legs off of the floor so that they form a 90
degree angle with your hips.
4. At the same time, bring your hands up towards your feet – slowly lifting your head,
shoulder blades and torso off of the floor.
5. Briefly hold this position and then slowly lower your legs and arms until they are both
just slightly off of the floor.

STRAIGHT LEG RAISE
1. Start by lying straight on your back on the floor and place both hands underneath
your coccyx bone, as shown.
3. Keeping your feet together, slowly raise your legs off of the floor.
4. Continue raising your legs until they form a 90 degree angle with your hips.
5. Slowly lower your legs outwards until they are slightly off of the floor.
VARIATION: SINGLE LEG RAISE
To reduce the difficulty of this exercise, lower one leg at a time rather than both legs
together. This is recommended for women who have recently returned to training after
having a baby.

STRAIGHT LEG RAISE
VARIATION: STRAIGHT LEG RAISE (ON BENCH)
To increase the difficulty of this exercise, you can perform it on a bench.
• Placing a flat bench vertically behind you. Gently sit back onto the bench and place
• Extend both legs and engage your abdominal muscles by drawing in your belly
button to your spine.
• Perform Steps 3-6 on the previous page.

STRAIGHT LEG RAISE + HIP LIFT
(ON BENCH)
1. Placing a flat bench vertically behind you. Gently sit back onto the bench and place
2. Extend both legs and engage your abdominal muscles by drawing in your belly
button to your spine. This is your starting position.
3. Keeping your feet together, slowly raise your legs off of the bench until they form a
90 degree angle with your hips.
4. Allow your hips and lower back to lift off of the bench and press your feet upwards
towards the ceiling, as shown.
5. Slowly lower your legs to return to starting position.

STRAIGHT LEG SIT UP
head.
4. Ensure that it is your abdominals that initiate the movement, and that you do not use
your arms to ‘swing’ your torso up.
5. As you sit up, reach forwards with your hands and touch your toes (or the action of).
6. Slowly release your arms and torso to return to starting position.

STRAIGHT LEG SIT UP + TWIST
head. Place both hands behind your earlobes.
4. Ensure that it is your abdominals that initiate the movement, and that you do not use
your arms to ‘swing’ your torso up.
5. As you sit up, extend your left arm and twist over the right side of your body, as
shown.
6. Slowly untwist and lower your torso back into starting position.
7. Repeat using your right arm and twisting over the left side of your body. Continue
alternating between left and right for the specified number of repetitions.

SUMO JUMP SQUAT
1. Plant both feet on the floor further than shoulder width apart. Point both feet slightly
outward.
point toward your toes.
ensuring that your back remains between 45 and 90 degrees of your hips. This is
called sumo squat position.
landing back into sumo squat position.
5. When landing, ensure that you maintain ‘soft’ knees to prevent injury.

SUMO SQUAT
1. Plant both feet on the floor further than shoulder width apart. Point both feet slightly
outward.
3. Continue bending your knees until your upper legs are parallel with the floor, ensure
position.

TOE TAP
1. Start by lying straight on your back on the floor with both arms extended above your
head.
2. Gently raise your legs off of the floor so that they form a 90 degree angle at your
hips.
4. Bring your hands up towards your feet – slowly lifting your head, shoulder blades
and torso off of the floor. Allow your hands to meet your toes (or the action of) before
releasing your torso and laying back down on the floor with your arms extended
above your head.

TRICEP DIP
1. Start seated on a bench.
2. Position your hands on the edge of the bench under your glutes and directly below
your shoulders. Ensure that your fingers are facing forwards.
3. Shift your glutes forwards off of the bench. This is your starting position.
4. Lower your body by bending at the elbow until you create a 90 degree angle with
your arms. Ensure that your shoulders, elbows, and wrists remain in line with one
another at all times.
5. Push through your heel of your hand and extend your arms to return to starting
position. Avoid using your legs to assist you and always try and maintain an upright
position.

TRICEP DIP
VARIATION: TRICEP DIP (FEET RAISED)
To increase the difficulty of this exercise, place your feet on top of a bench in front of
you. Perform Steps 2-6 on the previous page.

TUCK JUMP
4. Propel your body upwards into the air and tuck in both your elbows and knees.
5. Extend both your legs and arms to land in squat position. When landing, ensure that
you maintain ‘soft’ knees to prevent injury.

WALKING LUNGE
1. With your hands on your hips, plant both feet on the floor slightly further than
2. Take a big step forward with your right foot. As you plant your foot on the floor, bend
both knees at approximately 90 degrees. This is called a lunge position. If done
correctly, your front knee should be aligned with your ankle and your back knee
should be hovering just off of the floor.
3. Push through the heel of your right foot and toe of your left foot to extend both legs.
4. Transfer your weight onto your right foot and take a large step forward with your left
foot. As you plant your left foot, bend both knees at approximately 90 degrees into
lunge position.
WITHOUT WEIGHTS
WITH WEIGHTS

WEIGHTED BENT LEG JACKKNIFE
1. Start by lying straight on your back on the floor, holding a dumbbell with both hands
above your head.
3. Keeping your feet together, contract your abdominal muscles and bend your legs to
bring your knees in to your chest.
4. At the same time, bring the dumbbell up towards your knees, slowly lifting your
head, shoulder blades and torso off of the floor.
5. Briefly hold this position and then slowly release the weight and your legs until they
are both just slightly off of the floor.
VARIATION: BENT LEG JACKKNIFE
To reduce the difficulty of this exercise, you can perform the jackknifes without weight.

WEIGHTED SUMO SQUAT (ON BENCH)
1. Place two benches vertically on either side of you. They should be close enough for
you to be in a comfortable sumo (wide) squat position with one foot on each bench.
2. Holding a dumbbell between your legs directly in front of your body, plant one foot
on each bench. Point both feet slightly outward. This is your starting position.
ensuring that your back remains between 45 and 90 degrees of your hips.
5. Push through your heels and extend your legs to return to starting position.

WEIGHTED SUMO SQUAT
VARIATION: WEIGHTED SUMO SQUAT
If you do not have access to two benches or want to reduce the difficulty of this
exercise, perform the sumo squats on the floor.

X HOP
position.
4. Propel your body upwards into the air. Extend and reposition both of your legs to land
in a lunge position with your LEFT leg forward and RIGHT leg back. Ensure that your
weight is distributed equally between both legs.
5. Immediately, propel your body upwards into the air again. Extend and reposition both
of your legs to land back into squat position.
6. Immediately, propel your body upwards into the air again. Extend and reposition both
of your legs to land in a lunge position with your RIGHT leg forward and LEFT leg back.
7. Continue alternating between lunge and squat movements for the specified number of
repetitions. Each movement of the feet is equivalent to one repetition.
Breakdown: The sequence will be: squat, lunge left leg forward, squat, lunge
right leg forward.

X HOP

X JUMP
3. Continue bending your knees until your upper legs are parallel with the floor. Lean
your body forward slightly so that you are able to touch your LEFT foot with your
RIGHT hand.
landing back into squat position. When landing, ensure that you maintain ‘soft’
knees to prevent injury.
5. Lean your body forward slightly so that you are able to touch your RIGHT foot with
your LEFT hand.
6. Immediately propel Propel your body upwards into the air. Extend both your legs and
your hips before landing back into squat position.

STRETCHING - CALVES + HAMSTRINGS 1
1. While seated on a yoga mat, extend both legs out in front of you.
2. Lift and turn out your right leg so that your foot is resting against the inside of your
left leg, as shown.
3. Bending from the hips, reach for your left foot with your left hand (or the action of). If
you can reach your toe, gently pull it back towards you. To increase the stretch,
attempt to lower your torso towards your left leg, once again ensuring that you are
bending from the hips.
4. Hold this position for 20-30 seconds for a cool down or 30-60 seconds for a
rehabilitation session.
5. Repeat the stretch with your right leg.

STRETCHING - ADDUCTORS 1
2. Move both legs outwards as wide as they can go.
3. Sit up tall and place both hands on the floor in front of you. Bending from the hips
and keeping both hands on the floor, reach as far forward as possible,
5. Each time that you exhale, try and walk your hands out a little further to gradually
increase the stretch.

STRETCHING - ADDUCTORS 2
2. Lift and turn out both legs so that the bottoms of your feet are resting against each
other directly in front of you.
3. Sit up tall and gently push down your knees using your elbows, as shown.

STRETCHING - HIP FLEXORS
1. Begin in a kneeling position on a yoga mat.
2. Release your left leg and take one large step forwards so that you are in a lunge
position, as shown. Ensure that your front knee is not further forward than your toe.
If it is, then you will need to take a bigger step forward.
3. Keeping your torso upright, push your hips forwards so that you feel a stretch along
the front of your right leg.
5. Repeat this stretch with your right leg forward.

2. Keeping your legs straight, reach for your toes with both hands (or the action of).
Ensure that you are bending from the hips.

STRETCHING - QUADS
1. Plant both feet on the floor slightly further shoulder width apart.
2. Bend your right knee and bring your foot back directly behind you so that you can
hold it with both hands. You should feel a stretch in the front of your right leg.
rehabilitation session. If you’re struggling to balance, focus on a spot directly ahead
of you or extend your left arm.
4. Repeat this stretch with your left leg.

2. Release your right leg and take a small step forward, resting only your heel on the
floor.
3. Bending from the hips, reach for your right foot with your right hand (or the action
of). If you can reach your toe, gently pull it back towards you.
5. Repeat this stretch with your left leg forward.

STRETCHING - GLUTES
1. Plant both feet on the floor shoulder width apart.
2. Lift and turn out your left leg so that your ankle is resting just above your right knee,
as shown.
3. Bend your right knee so that you are in single leg squat and gently push down on
your left knee using your left elbow.
5. If you are struggling to balance, try to focus on a spot directly in front of you.
6. Repeat this stretch with your right leg.

STRETCHING - ABS
1. Start by lying flat on your stomach on a yoga mat.
2. Place your hands flat on the floor on either side of your chest.
3. Slowly extend your arms to bring your chest off of the floor. Ensure that you keep
your shoulders down.

STRETCHING - LATS (SIDES)
2. Stand tall and extend your right arm directly above your head.
3. From this position, reach your hand over to your left side to lengthen the right side of
the body, as shown.
5. Repeat this stretch with your left arm.

STRETCHING - DELTOID (SHOULDER)
2. Bring your right arm across your body and pull it in towards you using your left arm,
as shown. Ensure that you keep your shoulders down.

STRETCHING - TRICEPS
1. Plant both feet on the floor shoulder width apart with arms by your sides.
2. Release your right arm and place your hand between your shoulder blades behind
your head.
3. Gently push down your right elbow with your left hand, as shown.

STRETCHING - PECS (CHEST)
2. Bring your hands together behind your body and interlock your fingers.
3. Gently extend your arms and pull your hands away from your body. This
should cause your shoulders to retract and open up your chest.

bikini
BODY
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workouts

exercise training plan

1. Product Disclaimer.........…........3 11. Cool Down & Rehabilitation.........83

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Not For Resale

All digital products, ebooks, PDF downloads, resource

In some cases, The Bikini Body Training Company may

ABOUT THE AUTHORS

The Bikini Body Training Company Pty Ltd

I began my study in 2008 at the Australian Institute of Fitness. Upon

This is where I started to upload client transformations, healthy eating

Several years later, we pride ourselves on our bikini body training,

! #kaylaitsines Bikini Body Guide 1.0 • 6

Fresh Fitness Solutions

After winning my first natural bodybuilding competition in 2011 (WNBF

The amount of knowledge I gained and applied to achieve my goals in

! #kaylaitsines Bikini Body Guide 1.0 • 7

goals, and therefore are not able to

! #kaylaitsines Bikini Body Guide 1.0 • 8

I completely understand that there are many

! #kaylaitsines Bikini Body Guide 1.0 • 9

! #kaylaitsines Bikini Body Guide 1.0 • 10

! #kaylaitsines Bikini Body Guide 1.0 • 11

! #kaylaitsines Bikini Body Guide 1.0 • 12

• 30-45 minutes of fast-paced walking

HIIT stands for “High Intensity Interval

! #kaylaitsines Bikini Body Guide 1.0 • 13

! #kaylaitsines Bikini Body Guide 1.0 • 14

The number of sessions that you do for

To ensure continued progress throughout

By this point, you should be able to keep

! #kaylaitsines Bikini Body Guide 1.0 • 15

2-3 resistance training sessions

! #kaylaitsines Bikini Body Guide 1.0 • 16

Weeks 1-4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

! #kaylaitsines Bikini Body Guide 1.0 • 17

When measuring your progress, it is

! #kaylaitsines Bikini Body Guide 1.0 • 18

• Take your “before” photos prior to

! #kaylaitsines Bikini Body Guide 1.0 • 19

• Drink Bottle Skipping Rope - There is no substitute for a

! #kaylaitsines Bikini Body Guide 1.0 • 20

For this reason, I have provided four

Like the rest of this training guide, I

! #kaylaitsines Bikini Body Guide 1.0 • 21

HOW TO USE THIS GUIDE

In the workout section of this guide,

This symbol indicates that the exercise is time-based,

This symbol indicates that a dumbbell or dumbbells

This symbol indicates that a medicine ball is required.

Bosu Burpee 15 REPS

This symbol indicates that a bosu is required. If you

Straight Leg Raise 15 REPS

This symbol indicates that a less difficult alternative

CIRCUIT ONE - 7 minutes

CIRCUIT TWO - 7 minutes

CIRCUIT ONE - 7 minutes

CIRCUIT TWO - 7 minutes

Cool Down & Stretch

! #kaylaitsines Bikini Body Guide 1.0 • 26

I love seeing your progress, so please feel free

You can also email your progress photos to me