FIT AFFINITY

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

E
xpertly designed and easy to follow,
this 12-week plan comprises full
body workouts that tackle the entire
physique. Using a combination of multi-
joint compound exercises that target
several muscle groups at once, alongside
muscle specific isolation movements,
you will trigger your body’s maximum fat
burning capacity whilst building strength,
stamina and flexibility to sculpt and tone
your body to perfection!
As you advance through the program,
the workouts will intensify in order to
challenge you as you step up your fitness
and endurance levels. To complement
your strength training, the program
al-so incorporates Low Intensity Steady
State cardio (LISS) to ensure maximum
fat burning results and to enhance
cardiovascular fitness.
Whether you’re a beginner
embarking on your journey to
fitness perfection, or a seasoned
fitness freak looking for some fresh
moves, an extensive exercise index
is included to ensure you carry out
the specified movements effectively
and constructively.
The first and most critical step for
results, whether at home, in the
garden, or even your local park, is an
approved, goal-based program, so grab
some dumbbells, throw on something
comfortable, and let’s get started!

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

INCLINE WALKING
JOGGING
BIKE RIDING
ELLIPTICAL

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

Definitions:
Rep: One repetition
Set: The total repetitions of one exercise make up one set
Cardio: Cardiovascular

Weights suggested: DO THE BEST

The 12-week program suggests weights for certain exercises. YOU CAN AND
For those using different metric systems, here is the conversion: GET THERE
NEXT TIME!
1KG: 2.2POUNDS
2KG: 4.4POUNDS
3KG: 6.6POUNDS
4KG: 8.8POUNDS
5KG: 11POUNDS
6KG: 13.2POUNDS

Each workout consists of 2 different circuits.

Here is the format of each workout:

Warm Up-
Circuit One repeated for 6 minutes
Rest for 30-60 seconds
Circuit two repeated for 6 minutes
Rest for 30-60 seconds
Circuit One repeated for 6 minutes
Rest for 30-60 seconds
Circuit two repeated for 6 minutes
Cool down

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

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Here is the
Structure of
the 7 Day Trial
MON TUES WED THURS FRI SAT SUN
LISS-250 LISS-250
Week 1 Whole Body 1
calories
Whole Body 2 Whole Body 3
calories
Whole Body 4 Rest

NOTES

WHOLE BODY 1

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7 day workout guide
WHOLE BODY 1

Circuit 1 2 X 6 Minutes
1. Squat Jumps: 25 reps 2. dIPS ON BENCH: 20 REPS

3. sTEP-UPS: 24 REPS, (12 EACH LEG) 4. mOUNTAIN CLIMBERS: 40 REPS, (20 EACH LEG)

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WHOLE BODY 1

Circuit 2 2 X 6 Minutes

1. pUSH-UPS: 12 REPS 2. Stationary Lunges: 30 reps, (15 reps each leg)

3. Burpees: 20 reps 4. Dumbbell Side Raises: 18 reps. 1-3kg

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 WHOLE BODY 2

Circuit 1 2 X 6 Minutes

1. Dumbbell Shoulder Press: 20 reps. 3-6kg 2. Sumo Squats: 20 reps

3. Dumbbell Overhead Extension : 4. Donkey Kick-backs: 30 reps, (15 reps each leg)
24 reps, (12 reps each arm) 2-4kg

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WHOLE BODY 2

Circuit 2 2 X 6 Minutes

1. Skipping: 40 Seconds 2. Dumbbell Front Raises: 15 reps. 1-3kg

3. Air BikeS: 25 reps 4. Standing Jumps onto bench: 25 reps

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 WHOLE BODY 3

Circuit 1 2 X 6 Minutes

1. Goblet Squat: 20 reps. 2-6kg 2. Dumbbell Bicep Curls:

24 reps, (12 reps each arm) 2-4kg

3. Walking Lunges: 24 reps, (12 reps each leg) 4. Planks: 45 seconds

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 WHOLE BODY 3

Circuit 2 2 X 6 Minutes

1. Step-Ups: 30 reps, (15 rep each leg) 2. Leg Raises: 20 reps

3. Dips on bench: 20 reps 4. Jumping Squats: 25 reps

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 WHOLE BODY 4

Circuit 1 2 X 6 Minutes

1. Squat and Dumbbell press: 20 reps. 2-4kg 2. Skipping: 45 seconds

3. Scissor Kicks: 45 seconds 4. Burpees: 35 reps

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 WHOLE BODY 4

Circuit 2 2 X 6 Minutes

1. Dumbbell Kick-Backs: 2. Medicine Ball Squat: 25 reps

24 reps, (12 reps each arm) 1-3kg

3. Knee-Ups: 24 reps, (12 reps each leg) 4. Dumbbell Tricep Extension:

24 reps, (12 reps each arm) 1-3kg

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FIT AFFINITY
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 We are so glad you decided to try seven days of free
bikini body workouts. The full program is filled with a
ton of helpful information, a full 12 weeks’ of workout,
exercises index, images for all exercises, and explanation
and an amazing amount of information that will transform
your body.

Head to
www.fitaffinitygirls.com/products/bikini-body-challenge
today and pick up a copy to continue your bikini body
transformation.

WWW.FI TAFFINI T Y.C OM

COPYRIGHT
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No part of this publication may be reproduced, distributed, or transmitted in any
form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the author FIT AFFINITY

© BIKINI BODY HOMEWORKOUT 12-WEEK CHALLENGE

PHOTOS
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Created by Fit Affinity

FIT AFFINITY
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