Alexa Jean Fitness - 12 Week Healthy Body Guide

12-WEEK
HEALTHY
Body
guide
BY ALEXA JEAN fitness
Prepared exclusively for lmdavi10@yahoo.com Transaction: 152071

disclaimer
This E-Book (12-Week Healthy Body Guide) and its associated content are for
informational purposes only. Before performing any suggested testing and/
or exercise assessments and practices, you should consult with a qualified
professional who is familiar with such exercise assessment techniques and may
properly interpret the results.
By using this E-Book (12-Week Healthy Body Guide) you agree to hold
harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanfitness.com, www.
alexajeanbrown.com and Lex Brown LLC from any liability or personal injury
associated with any content on this E-Book (12-Week Healthy Body Guide).
We do not guarantee you will lose any weight just from reading this document.
Your results are completely dependent on what you do with this knowledge.
If you’re unsure if you should follow any of the guidelines mentioned within any
of the content of this E-Book (12-Week Healthy Body Guide) or site related to
this content, contact a qualified professional.
12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

02
TABLE OF CONTENTS
Track Your Progress 04
How To Properly Take Progress Photos
05
How To Properly Take Measurements 06
The Power Of Community 07
Find Your “Why” 08
Cardio Examples 09
Success Tips 11
How To Do The Program 12
Cool Down Stretches 13
Workouts: Weeks 1-12 15
Workout Definitions 52

03
track your progress
The initial thought of tracking your progress
sounds exciting and then I just have to say the
words “progress photos” and “measurements”
and it can feel a little overwhelming and
uncomfortable. If you’re starting this program,
I’ll assume you want to make some changes,
whether to feel better or feel better about
yourself. Please know that we have all had a
starting point in our health journey and that
NO ONE starts out where they want to finish.
Your progress photos and measurements are
designed to encourage you and motivate you
as you see the changes your body is going
through. While feeling good may be a huge
part of why you started this journey, when we
get off track it can be hard to remind ourselves
what it was like to “feel good”, hence the
progress photos and measurements will easily
show you just how far you have come.
P.S. Ditch the scale - there’s much more to this

than what you weigh. Muscle weighs more
than fat and we’re aiming for looking and
feeling good, not a number.

04
How To Properly Take Progress Photos
1. Wear the same, form fitting outfit in every photo.
2. Take the photos in the same three positions - FRONT, BACK,

SIDE ensuring that your arms and legs are in the same position.
3. The less clutter in the background the better you’ll be able to

focus on your amazing changes.
4. Don’t suck it in or push it out.
before and after example

photos

05
How To Properly Take Measurements
date
1. bust
3
1
2
2. chest
4
5 3. arm
6
4. waist
5. hips
6. thigh

06
the power of community
Two bodies are better than one and five are better than two! Your odds of success
go up when you have a friend or group of friends to workout with, keep you on
track and motivate each other. If you’re looking for like-minded women in check
out the #HealthyBodyGuide hashtag and connect with other #HBG girls, track
your progress together, encourage each other meet-up with members in your
area or and share in the inspiration. It’s up to us to create a strong community
to encourage and motivate each other for success.
Tips For Getting Involved In the Community
Use the hashtags #hbggirls and #HealthyBodyGuide to get connected with

other Healthy Body Guide Girls.
Create a new instagram page, for example, @HBG_YourName, or a blog with
photos of your successes, struggles and progress.
Grab a couple of your girlfriends, complete your workouts together and
share your sweaty post workout photos online.

07
find your “why”
Define your “why”. What is the motivating factor for you? “I am going to finish this
program because…. “ Literally write this out and fill in the “why”. Understand that
your goals are possible, but you won’t find it in a pill bottle or a magic cream.
It’s going to take some serious patience with yourself, understanding that you
will have “off” days and to forgive yourself and get back on track. You must,
must, must come from a place of self-love, not hate. You can’t hate yourself into
becoming healthy, dig deep and be honest with yourself, set realistic goals and
make good decisions about what you put into your body.
Get your magazines, scissors and glue out and start clipping out inspirational
words, healthy, tasty foods, the beach, pin up that swimsuit that you’re dying to
fit into, whatever it is that motivates you as long as it’s not someone else’s body.
You are your own personal motivator and you’re only competing with yourself.
The Perks
This is my favorite part! I set myself a weekly goal that if I complete all five of my
workouts, I reward myself. Whether its a cute new sports bra or a pedicure or
even fro-yo. Set a short-term goal for yourself and when you nail it, you reward
yourself!
Here are some examples of great perks!
Bath Bombs
Spray Tan
Spa Day
Workout Gear
Staycation or Day Trip
Girls Night
Or, if you’re saving, put a dollar into a jar every time you complete a workout,
make a healthy food choice and $2 every time you workout with a friend.

08
cardio examples
Whether your goal is to gain weight, shed weight or create lean muscle, it’s
a must to add cardio to our routines. The best part is you won’t need any
equipment to do this.
In this guide you will choose between these LISS (Low-Intensity Sustained State)
options as your 35-45 min cardio on Tuesdays and Thursdays.
You can complete all 35-45 minutes of using one cardio option or you can break
it up by doing multiple cardio options for a shorter amount of time, as long as
your total cardio time equals 35-45 minutes.
LISS stands stands for Low-Intensity Sustained State. Basically any cardio activity
that is performed at a low intensity rate but for a prolonged period of time, in our
case, 35-45 minutes. The combination of HIIT (High Intensity Interval Training)
and LISS in this program will be the most effective approach for anyone trying
to lose fat and create lean muscle.

09
cardio examples
BELOW ARE YOUR LISS CARDIO OPTIONS:
LISS That Can Be Done At Home
• Fast Walking
• Bike Riding
• Hiking
• Slow Jog
• Swimming
LISS That Can Be Done At The Gym:

• Incline Treadmill (example: level 7 incline, level 3 speed)
• Rowing Machine
• Stair Stepper
• Zumba Class
• Elliptical
Note: It’s important to complete these workouts at a manageable pace. What

does this mean? This means that you should be able to say a few words but not
hold a full conversation to the person next to you.

10
success tips
Keep alcohol to a minimum.
NO fast food.
NO soda.
Get a workout buddy!
Write out your weekly goals (complete all 5
workouts, make great food choices)

11
how to do the program
4x - THE NUMBER OF TIMES YOU WILL COMPLETE EACH CIRCUIT. (A CIRCUIT

CONSISTS OF ALL 6 EXERCISES)
1 MIN REST - THE AMOUNT OF TIME YOU WILL REST AFTER COMPLETING EACH
CIRCUIT
COOL DOWN - COMPLETE THE COOL DOWN STRETCHES LOCATED ON PAGE 13

AFTER THE ENTIRE WORKOUT IS COMPLETE
EXAMPLE:
start here

12
stretching

13
PHOTO
REMINDER
Don’t forget to wear the same outfit

and take your photos in the same
three positions, front, back and side.
Tag @ALEXAJEANFITNESS and

#HealthyBodyGuide to get involved
in the community. You can also
email progress photos to be featured
- alexajeanfitness@gmail.com

14
workouts
weeks 1-12

15
week 1-2 Legs + Glutes
monday
start here
Walking Lunges
10 reps each leg
Jump squats SINGLE LEG

12 reps Glute Bridge
12 reps each leg
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
Donkey Kicks Burpees
20 reps each side 12 reps
Reminder: complete
your cool down
stretches (page 13)
Curtsy lunge
10 reps each leg

16
week 1-2 Abs & cardio
TUESDAY Do 35/45 min of cardio
start here
Plank commandos
20 reps
1 2
Bicycle 3 4
heel
crunches touches
20 reps each side 15 reps each side
COMPLETE 4X
1 MIN REST
BETWEEN
toe touches EACH ROUND mountain
20 reps climbers
30 reps
Reminder: complete 1 3
your cool down 2

stretches (page 13)
scissor kicks
20 reps
1 2 3

17
week 1-2 Upper Body
WEDNESDAY
start here
Tricep Dips
12 reps
1 3
burpees Supermans
12 reps
12 reps
1 3
COMPLETE 4X
2
1 MIN REST
BETWEEN
EACH ROUND
tuck jumps
pushups 12 reps
12 reps
Reminder: complete
your cool down
stretches (page 13)
Mountain climbers
25 reps each side
1 2 3

18
thursday Do 35/45 min of cardio
start here
star jumps
15 reps
crunches russian twist

25 reps 20 reps each side
COMPLETE 4X
1 MIN REST
BETWEEN
scissor kick EACH ROUND mountain
30 reps climbers
20 reps each side
1 3
your cool down
2
stretches (page 13)
2
plank arm
reach through
12 reps each arm

19
week 1-2 Full Body
friday
start here
Burpees
12 reps
plank taps straddles

15 reps each arm 15 reps
1 2
3 4
COMPLETE 4X
1 MIN REST
BETWEEN
jump squats
12 reps
EACH ROUND
Donkey kicks
20 reps each side
Reminder: complete
your cool down
stretches (page 13)
Glute bridges
20 reps

20
PHOTO
REMINDER



21
monday
start here
Inner thigh leg lift

15 reps each side
overhead Jump Lunges

squats 15 reps
20 reps
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND Glute
Burpees Bridges
12 reps
25 reps
Reminder: complete
your cool down
stretches (page 13)
side lunges
12 reps each side

22
start here
Knee tuck
crunches
15 reps
burpees reverse
15 reps plank leg lift
20 reps 10 each side
COMPLETE 4X
1 MIN REST
BETWEEN
mountain crosSOVER
EACH ROUND
climbers TOE TOUCH
1 3 Reminder: complete
2 your cool down
stretches (page 13)
plank commandos
15 reps
1 2
3 4

23
week 3-4 Upper Body
WEDNESDAY
start here
Tricep Dips
15 reps
1 3
mountain
2
pike press
climbers 10 reps
40 reps
1 3
COMPLETE 4X
1 MIN REST
BETWEEN
jump squats EACH ROUND
supermans
15 reps 15 reps
1 3
Reminder: complete
your cool down
stretches (page 13)
2
inchworm
pushups
10 reps
1 2 3 4 5 6 7

24
start here
Plank dips
12 reps each side
scissor kicks side plank

15 reps leg lift
15 reps each side
1 3
2
COMPLETE 4X 3
1
1 MIN REST
BETWEEN
EACH ROUND single leg
leg lifts toe touch
Reminder: complete
your cool down
stretches (page 13)
burpees
15 reps

25
week 3-4 Full Body
friday
start here
sumo squat
side crunch
10 reps each side
tuck jumps
donkey kicks 15 reps
20 reps each side
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND reverse
glute lunge hop
bridge Reminder: complete
15 reps each side
20 reps
your cool down
stretches (page 13)
plank
bunny hop
12 reps each side
1 2 3 4

26
PHOTO
REMINDER



27
monday
start here
crossover
glute bridge
15 reps each leg
Jump Lunges sumo squats

15 reps 15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
Plank leg lifts EACH ROUND basic squat with
15 reps each leg side leg lift
1 3 10 reps each side
Reminder: complete
your cool down
stretches (page 13)
2
tuck jumps
15 reps

28
start here
Knee tuck
crunches
15 reps
russian twist crossover

15 reps each side toe touch
15 reps each side
COMPLETE 4X
1 MIN REST
BETWEEN
leg lifts EACH ROUND mountain
15 reps climbers
40 reps
your cool down
2
stretches (page 13)
plank taps
20 reps each side
1 2 3 4

29
week 5-6 Upper Body
WEDNESDAY
start here
good mornings
15 reps
tricep dips star jumps

12 reps
15 reps
1 3
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
supermans side pushups
1 3
your cool down
stretches (page 13)
2
2
burpees
15 reps

30
start here
Flutter kicks
20 reps
plank jacks heel touches

COMPLETE 4X
1 MIN REST
BETWEEN
single leg
mountain EACH ROUND
toe touch
climbers 15 reps each side
40 reps
Reminder: complete
your cool down
stretches (page 13)
plank dips
15 reps each side

31
week 5-6 Full Body
friday
start here
single leg
deadlifts
12 reps each leg
star jumps table top

15 reps
glute bridge
20 reps
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
puhsups plank jacks
10 reps 25 reps
Reminder: complete
your cool down
stretches (page 13)
jump lunges
12 reps

32
PHOTO
REMINDER



33
monday
start here
SPLIT SQUATS
25 reps
glute bridges curtsy lunges

COMPLETE 4X
1 MIN REST
BETWEEN
fire hydrants EACH ROUND inner thigh
20 reps each side leg lifts
12 reps each side
Reminder: complete
your cool down
stretches (page 13)
walking lunges
15 reps each side

34
start here
Plank jacks
20 reps
bicycle PLANK bird dogs

crunches 15 reps each side
20 reps each side
COMPLETE 4X
1 MIN REST
BETWEEN
heel touches EACH ROUND BURPEES

15 reps
15 reps each side
Reminder: complete
your cool down
stretches (page 13)
leg lifts
20 reps

35
week 7-8 Upper Body
WEDNESDAY
start here
pike press
12 reps
good mornings tuck jumps

15 reps 15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
jump lunges EACH ROUND decline pushups
12 reps 10 reps
1 3
Reminder: complete
your cool down
stretches (page 13) 2
tricep dips
15 reps
1 2 3

36
start here
Swimming planks
12 reps each side
star jumps
12 reps mountain
climbers
40 reps
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
scissor kicks Plank toe taps
1 3
Reminder: complete
your cool down
stretches (page 13)
2
inchworm
pushups
10 reps
1 2 3 4 5 6 7

37
week 7-8 Full Body
friday
start here
donkey kicks
20 reps each side
reverse
squats lunge hop
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
burpees trunk twist
Reminder: complete
your cool down
stretches (page 13)
plank jacks
30 reps

38
PHOTO
REMINDER



39
monday
start here
frog bend
20 reps
burpees jump lunges

10 reps 15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
fire hydrants EACH ROUND overhead squats

25 reps
20 reps each side
Reminder: complete
your cool down
stretches (page 13)
sumo squats
15 reps

40
start here
knee tuck
crunches
15 reps
crosSOVER bicycle
TOE TOUCH crunches
COMPLETE 4X
1 MIN REST
BETWEEN
plank jacks EACH ROUND reverse
20 reps
plank leg lifts
15 reps each side
Reminder: complete
your cool down
stretches (page 13)
mountain climbers
40 reps

41
week 9-10 Upper Body
WEDNESDAY
start here
supermans
15 reps
1 3
star jumps
10 reps
burpees 2
15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND seal jacks
tricep dips 30 reps
15 reps
1 3 Reminder: complete
your cool down
2
stretches (page 13)
inchworm pushups
10 reps
1 2 3 4 5 6 7

42
start here
Jackknifes
15 reps
plank single
commandos leg toe touch
1 2
3 4 COMPLETE 4X
1 MIN REST
BETWEEN
EACH ROUND
star jumps plank arm
15 reps reach through
12 each arm
Reminder: complete
your cool down
stretches (page 13)
leg lifts
20 reps

43
week 9-10 Full Body
friday
start here
glute bridges
25 reps
pushups burpees
15 reps 15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
PLIE SQUAT EACH ROUND
CALF RAISE trunk twist

12 reps each side
24 reps
Reminder: complete
your cool down
stretches (page 13)
plank jacks
30 reps

44
PHOTO
REMINDER



45
monday Complete this circuit 4x followed by 35-45
min of cardio of your choice.
start here
straddles
20 reps
star jumps split squats

15 reps 15 reps
COMPLETE 4X
1 MIN REST
BETWEEN
single leg EACH ROUND overhead
glute bridge squats
Reminder: complete
your cool down
stretches (page 13)
single leg
deadlifts
15 reps each leg

46
start here
Russian twist
15 reps each side
leg lifts knee tuck

20 reps crunches
20 reps
COMPLETE 4X
1 MIN REST
BETWEEN
PLANK EACH ROUND mountain
bird dogs climbers
Reminder: complete
your cool down
stretches (page 13)
plank dips
15 reps each side

47
week 11-12 Upper Body
WEDNESDAY
start here
good mornings
20 reps
tuck jumps decline

15 reps pushups
12 reps
1 3
COMPLETE 4X 2
1 MIN REST
BETWEEN
pike press EACH ROUND
burpees
12 reps
15 reps
Reminder: complete
your cool down
stretches (page 13)
inchworm
PUSHUPS
12 reps
1 2 3 4 5 6 7

48
start here
Plank toe taps

20 reps each side
plank
bunny hop plank jacks
1 2
COMPLETE 4X
3 4
1 MIN REST
BETWEEN
EACH ROUND
star jumps crunches
15 reps 25 reps
Reminder: complete
your cool down
stretches (page 13)
scissor kicks
20 reps
1 2 3

49
week 11-12 Full Body
friday
start here
seal jacks
40 reps
glute bridge fire hydrants

COMPLETE 4X
1 MIN REST
BETWEEN reverse
EACH ROUND
lunge hop
straddles 15 reps each side
20 reps
Reminder: complete
your cool down
stretches (page 13)
burpees
15 reps

50
PHOTO
REMINDER



51
workouts
definitions

52
workout
definitions
BASIC SQUAT WITH SIDE LEG LIFT
1. Stand with your feet shoulder-width distance apart, feet parallel. Hold your
hands out in front of you for balance.
2. Bend your knees, lowering your hips deeply so your thighs are parallel with
the floor, keeping weight back in your heels.
3. Then rise back up, straightening the legs completely, and lifting the left leg
out to the side, squeezing the outer glute.
4. As you step the foot back into shoulder-width distance position, squat
down again. Then stand up and do a side leg lift on the right side.
5. Lower the leg back to the starting position.

53
workouts
definitions
BICYCLE CRUNCHES
1. Lie on your back.
2. Move your right elbow and left knee toward each other while straightening
your right leg.
3. Pull your right knee back in and immediately.
4. Move your left elbow and right knee toward each other while straightening
your left leg.
5. Repeat.

54
workout
definitions
BURPEES
1. Squat down and place your hands on the floor in front of you, just outside
of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up—your chest should touch the floor.
4. Push up to return to plank position.
5. Jump the feet back in toward the hands.
6. Explosively jump into the air, reaching your arms straight overhead.

55
workout
definitions
CROSSOVER GLUTE BRIDGES
1. Lie on the floor with your right foot crossing over your left thigh.
2. Push your hips into the air using your buttocks muscles and keep your back
straight and in alignment with your hips. Avoid arching your back.
3. Squeeze glutes and lift hips towards the ceiling.
4. Hold for 3 seconds then relax by dropping hips down 6 inches. repeat with
other leg.

56
workout
definitions
CROSSOVER TOE TOUCH
1. Lie flat on the ground with your legs spread out wide.
2. Sit up and touch your left hand o your right foot.
3. Return down to the bottom.
4. Extend your arms long over your head and stretch out your core; immediately
crunch up and touch your left foot.

57
workout
definitions
CRUNCHES
1. Lie on your back with your knees bend and your feet flat on the ground.
2. Cross your arms and rest them on your chest.
3. Slowly raise yourself off the ground and crunch towards your knees.
4. Pause at the top for 1 second and slowly lower yourself to the ground.

58
workout
definitions
CURTSY LUNGE
1. Start from the standing position.
2. Step your left leg behind you and to the right so your thighs cross, bending
both knees as if you were curtsying.
3. Return to the standing position.
4. Perform the same movements but this time use your right leg to go behind
your left leg.

59
workout
definitions
DECLINE PUSHUPS
1. Put your feet on a bench or chair or anything elevated.
2. Position your hands shoulder’s width apart on the ground ,with your palms
firmly facing the floor.
3. Position your arms such that they make a 90 degrees angle.
4. Slowly lower your body towards the floor using your shoulders and elbows.
5. Push up to the starting position by extending your arms.
1 3

60
workout
definitions
DONKEY KICKS
1. Place your hands underneath your shoulders and knees under your hips.
2. Keep your right knee bent at 90 degrees and flex the foot until it is level
with the hip.
3. Lower the knee without touching the floor and repeat the lift.

61
workout
definitions
FIRE HYDRANTS
1. Position yourself on your hands and knees on the ground
2. Keeping the knee in a bent position, lift up your leg moving your knee away
from the midline of the body.
3. Pause at the top of the motion, and then slowly return to the starting
position.

62
workout
definitions
FLUTTER KICKS
1. Start by lying flat on your back.
2. Extend your legs fully out with a slight bend in your knees.
3. Lift your heels about 6 inches off the floor.
4. Make small, rapid up and down scissor-like motions with your legs.
5. The key is to focus on having your midsection do all the work and to keep
your abs constantly contracted throughout the exercise.

63
workout
definitions
FROG BEND
1. Lie on a floor or a mat with your face up, while your legs are extended
straight over hips.
2. Keep your feet flexed, heels together, and toes turned out.
3. Slowly bend your knees out to the sides, and then straighten them back,
using your inner-thigh muscles to control the movement.

64
workout
definitions
GLUTE BRIDGES
1. Lie on the floor with your knees bent and feet flat on the floor.
Push your hips into the air using your buttocks muscles and keep your back
2. straight and in alignment with your hips. Avoid arching your back.
3. Squeeze glutes and lift hips towards the ceiling.
4. Hold for 3 seconds then relax by dropping hips down 6 inches.

65
workout
definitions
GOOD MORNINGS
1. Stand with your feet hip-width apart, and place your hands at the back of
your head with your elbows opened wide.
2. Pull your abs to your spine, and keep your back neutral while pressing your
butt backward, hinging at that hips, until your back is almost parallel to
the floor.
3. Keep a slight bend in your knees as you bend forward.
4. Return to standing, squeezing your glutes when you are upright.

66
workout
definitions
HEEL TOUCHES
1. Lay down on your back with your knees bent. Place your feet flat and widen
them slightly more than than your shoulder-apart-width.
2. Extend your arms towards the side of the body.
3. Crunch your abs in the forward right direction. Try to touch your ankle
while alternating on each side.

67
workout
definitions
INCHWORM PUSHUPS
1. Bend over and place both hands on the floor.
2. Walk both hands out until you are in the push up position.
3. Perform a push up.
4. Walk hands back to starting position and repeat.
1 2 3
4 5 6 7

68
workout
definitions
INNER THIGH LEG LIFT
1. Lying on your side, lengthen your bottom leg and cross your top leg over it.
Rest either your knee or foot on the floor.
2. As you exhale, lift your bottom leg up and breath out while lowering it.
3. Your torso should stay still while you do this.

69
workout
definitions
JACK KNIFES
1. Lie flat on the floor with your legs straight.
2. Extend your arms straight back behind your head.
3. Raise both your arms and legs to meet at the top of the jack-knife position.
Your legs should be straight at about a 35-45˚ angle from the floor and your
arms should be parallel to your legs.
4. Lower your arms and legs and return to the starting position.

70
workout
definitions
JUMP LUNGES
1. Start standing tall with your feet staggered, your left foot slightly in front of
your right. Making sure you’re not too stiff, slightly bend your knees.
2. With your abs engaged, push off the bottom of both feet into a jump,
switching the position of your feet in midair, landing in a normal lunge.
3. Without resting you want to repeat this movement alternating which leg
is in front.

71
workout
definitions
JUMP SQUATS
1. Begin in a standing position feet slightly narrower than shoulder width.
2. Squat down, bending at your hips with your back straight. Arms swung
back.
3. With a quick pause at the bottom, push up with your feet into a jumping
motion.
4. Pay attention when landing landing as you can cause injury to your ankles
and other areas. When landing, squat back to the lowered position and
repeat.

72
workout
definitions
KNEE TUCK CRUNCHES
1. Lie face up on the floor with your legs straight and your arms at your sides.
2. In one movement quickly lift your torso into an upright position as you pull
your knees to your chest.
3. Lower your body back to the starting position and repeat.

73
workout
definitions
LEG LIFTS
1. Lie on the floor face up, feet together.
2. Keep your legs together and lift them off the gourd 6-8 inches by contracting
your abs.
3. Slowly return towards the starting position but do not allow your feet to
rest on the ground.

74
workout
definitions
MOUNTAIN CLIMBERS
1. Place hands on floor in a plank position slightly wider than your shoulders.
2. Place one leg forward and one leg back.
3. Alternate leg positions by pushing hips up while immediately extending

forward leg back and pulling rear leg forward under body.

75
workout
definitions
OVERHEAD SQUATS
1. Place your feet shoulder-width apart or slightly wider. Extend your hands
straight over your head.
2. Sit back and down like you’re sitting into an imaginary chair. Keep your
head facing forward as your upper body bends forward a bit.
3. Lower down so your thighs are as parallel to the floor as possible. Press your
weight back into your heels.
4. Keep your body tight, and push through your heels to bring yourself back
to the starting position.

76
workout
definitions
PIKE PRESS
1. Start with your feet on the ground, your legs straight, your butt high in the
air and your hands on the ground three or four feet in front of your toes,
with your arms locked out and in line with your back.
2. Inhale as you slowly lower your head to the ground by bending your elbows.
3. Exhale as you push yourself back up until your arms are fully extended.

77
workout
definitions
PLANK BIRD DOGS
1. Get into push-up position.
2. Lift right arm and left leg at the same time without moving torso.
3. Hold for 1-2 seconds
4. Return to starting position, then repeat, lifting opposite leg and arm.

78
workout
definitions
PLANK BUNNY HOP
1. Begin in a plank position with your feet touching.
2. Jump your feet to the right, bringing your knees toward your right elbow.
Your torso will twist to the right.
3. Jump your feet back to plank, to complete one rep.
4. Repeat on the other side, and continue alternating sides.
1 2
3 4

79
workout
definitions
PLANK COMMANDOS
1. Start by placing your forearms on the ground in the plank position.
2. Place your left hand firmly on the floor directly below your left shoulder.
3. Push up onto your left hand and do the motion with your right hand.
4. Return to the starting position by lowering onto your forearm the same way
you came up.
1 2
3 4

80
workout
definitions
PLANK DIPS
1. Start in a plank position on your forearms and feet shoulder width apart.
2. Rotate your hips to the right while dipping your body to the floor.
3. Return to the starting position and repeat this for the other side.

81
workout
workouts
definitions
PLANK JACKS
1. Begin in plank position.
2. Put your shoulders over your wrists, your body in one straight line, and your
feet together.
3. Like the motion of a jumping jack, jump your legs wide and then back
together.

82
workout
definitions
PLANK LEG LIFT
1. Get into a plank position, with your forearms on the ground, elbows directly
under your shoulders, and legs extended straight behind you, feet hip-
width apart.
2. Keeping your hips parallel to the floor, squeeze your glutes to raise your
right foot a few inches into the air.
3. Hold for two seconds, then lower your foot.
4. Repeat with your left.
1 3

83
workout
definitions
PLANK REACH THROUGHS
1. Get in side plank position, resting on your right forearm under your shoulder.
2. Lift your hips and press your arm into the floor so your body is straight and
not sinking down.
3. Extend your left arm up.
4. Keep our entire body raised and reach your left arm under you.
5. Do the opposite for the other side.

84
workout
definitions
PLANK TAPS
1. Start in the plank position with your hands under your shoulders and your
feet hip width apart.
2. Quickly touch your left shoulder with your right hand and place it back into
the plank position.
3. Quickly touch your right shoulder with your left hand and place it back into
the plank position
1 2
3 4

85
workout
definitions
PLIE SQUAT CALF RAISE
1. Start in a sumo position, with your feet in a wide stance, your toes poiting
out to the sides and your thighs parallel to the floor.
2. Raise your heels of the floor and squeeze your calves.
3. Lower your heels and return to the starting position.
4. Repeat until set is complete.

86
workout
definitions
PUSH-UPS
1. Place your hands and knees underneath your shoulders but slightly wider.
2. Bend your elbows while lowering your body to the floor while keeping your
abs engaged.
3. Keep your head up the entire time and slowly push yourself back up into
the starting position.

87
workout
definitions
REVERSE LUNGE HOPS
1. Stand with feet shoulder width apart.
2. Come into a lunge with your right leg back.
3. Swing your right leg forward to hop up on your left foot, and land softly
back in a lunge.

88
workout
definitions
REVERSE PLANK LEG LIFT
1. Begin sitting on your butt with your legs straight. Bring your palms a few
inches behind you.
2. Lift your butt off the ground. Try to keep your body in one straight line.
3. Alternate between lifting your right leg up and then your left in a slow
controlled movement.

89
workout
definitions
RUSSIAN TWIST
1. Sit on the ground with your knees bent and in front of you.
2. Lean slightly back while keeping your back straight.
3. Place your arms straight out in front of you.
4. Rotate from your ribcage while alternating sides making sure not to swing
your arms.

90
workout
definitions
SCISSOR KICKS
1. Lie down with your back with your arms to your sides.
2. With a slight bend at the knees, lift your legs up so that your heels are
about 4-6 inches off the ground.
3. Now lift one leg up 45 degrees and alternate them simultaneously.

91
workout
definitions
SEAL JACKS
1. Stand straight with the arms down by the side
2. In one movement jump just high enough to spread the feet apart and clap
the hands out in front of the chest
3. Quickly return back to the starting position

92
workout
definitions
SIDE LUNGES
1. Stand tall with your feet about shoulder width apart.
2. Take a wide step to one side and once your outside foot hits the ground,
lower your body by pushing your hip back and bending the knee.
3. Keep your inside leg straight and foot firmly planted.
4. Pause when you reach the bottom and then push back to the starting
position.

93
workout
definitions
SIDE PLANK LEG LIFT
1. Place your right elbow on the ground. Extend both legs out so that your
body is in one straight line, balancing on the outside edge of your right
foot.
2. Reach your left hand to the ceiling.
3. Keeping your your abs engaged, lift your left leg up just higher than your
top hip then slowly lower it back to your bottom leg.
4. Keep your waist up and lifted, and don’t sink into your bottom shoulder
position.

94
workout
definitions
SIDE PUSHUPS
1. Lie down on your side with your bottom arm wrapped around your core.
2. Your top arm should be placed with your hand flat on the floor and your
elbow at a 90-degree angle at your chest.
3. Push through your top hand to lift your shoulders and torso off the ground,
and then lower back down.
1 3

95
workout
definitions
SINGE LEG DEADLIFTS
1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Now raise one leg off the floor Without changing the bend in your knee,
bend at your hips and lower your torso until it’s almost parallel to the floor.
3. Pause, then squeeze your glutes, thrust your hips forward, and raise your
torso back to the start.

96
workout
definitions
SINGLE LEG GLUTE BRIDGES
1. Lie on your back with one leg raised directly in the air.
2. Thrust upwards and raise your hips off the ground as high as you can.
3. Pause at the top for 1-2 seconds.
4. Slowly lower yourself to the floor.

97
workout
definitions
SINGLE LEG TOE TOUCH
1. Lie with back on ground, legs in scissor position.
2. Keeping arms straight, crunch up until fingertips touch toes of elevated foot.
3. Keeping arms straight, crunch up until fingertips touch toes of elevated foot.
4. Perform with opposite leg raised.

98
workout
definitions
SPLIT SQUATS
1. Starting with both feet together on a step, bend your knees and jump up
in the air to land on the ground in a sumo-wide squat.
2. Jump back up to the top of the step and reposition your legs to land with
feet together.

99
workout
definitions
SQUATS
1. Place your feet shoulder-width apart or slightly wider.
2. Sit back and down like you’re sitting into an imaginary chair.
3. Keep your head facing forward as your upper body bends forward a bit.
4. Lower down so your thighs are as parallel to the floor as possible. Press your
weight back into your heels.
5. Keep your body tight, and push through your heels to bring yourself back
to the starting position.
12 WEEK HEALTHY BODY GUIDE ALEXA JEAN | 100

workout
definitions
STAR JUMPS
1. Stand with knees slightly bent and feet shoulder-width apart. Your arms
should be slightly bent at your sides.
2. Do a half squat and explosively jump into the air while extending your legs
and arms fully out to form a star shape with your body into a 45 degree
angle.
3. When you and immediately perform a squat and explosively perform the
same movement again until the reps are complete.

101
workout
definitions
STRADDLES
1. Lay on your back and open your legs as wide as you comfortably can straight
into the air.
2. Bring them back together while crossing your ankles.
3. Extend them back out comfortably.
4. Repeat this over and over until the reps are done.

workout
definitions
SUMO SQUATS
1. Stand in a wide stance. Your toes should be at a 45-degree angle.
2. Bend the knees into a squat slowly.
3. Lower yourself as far as you are comfortable but make sure the knees are
parallel with the toes.
4. Push into your heels as you bring yourself up.

workout
definitions
SUMO SQUAT SIDE CRUNCH
1. Standing with feet wide, arms bent, hands behind your head.
2. Bend knees until thighs are parallel to the ground.
3. As you stand bring one knee up contracting your side and touch knee to
elbow, return to start position, squat, and repeat crunch on the other side.

workout
definitions
SUPERMANS
1. Simultaneously raise your arms, legs, and chest off the floor and hold this
contraction.
2. 1-2 seconds while squeezing your lower back.
3. Note* You will look like Superman flying.
1 3

workout
definitions
SWIMMING PLANKS
1. Start in the plank position on your forearms.
2. Stick one arm straight out in front of you like your swimming and return
back to the plank position.
3. Repeat this on the other side.

workout
definitions
TABLE TOP GLUTE BRIDGE
1. Sit on the mat with your fingers facing away from you, with about 12 inches
between your butt and your heels.
2. Press through your glutes as you lift your butt off the floor, coming into a
tabletop position.
3. Slowly lower yourself back to the starting position.

workout
definitions
TOE TOUCHES
1. Lie flat on your back.
2. Put your legs straight up into the air.
3. Exhale and crunch forward, touching your toes with your finger tips.
4. Lower yourself back down and repeat.

workout
definitions
TRICEP DIPS
1. Sit on the floor with our knees bent and hands on the floor and lift your
hips off the floor.
2. Slowly bend your elbows while lowering yourself to the ground.
3. Immediately extend and push up with your arms back to the starting
position.

workout
definitions
TRUNK TWIST
1. Lying on your back, extend your arms out to your side as an anchor.
2. Bring your knees up to a 90-degree angle.
3. Starting the movement from your core, rotate your knees to the left and
hold for five seconds. Then slowly rotate to the right.

110
workout
definitions
TUCK JUMPS
1. Stand with your feed shoulder width apart.
2. Perform a half squat.
3. Explosively jump into the air while tucking your knees to your chest.
4. Immediately land back into a half squat and again explode into the tuck
jump movement.

111
workout
definitions
WALKING LUNGES
1. Begin standing with your feet shoulder width apart.
2. Step forward with one leg, until your rear knee nearly touches the ground.
3. Your posture should remain straight, and your front knee should stay above
the front foot and not over .
4. Drive through the heel of your lead foot and extend both knees to raise
yourself back up.
5. Drive through the heel of your lead foot and extend both knees to raise
yourself back up.

112

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12-WEEK

Prepared exclusively for lmdavi10@yahoo.com Transaction: 152071

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

P.S. Ditch the scale - there’s much more to this

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

1. Wear the same, form fitting outfit in every photo.

2. Take the photos in the same three positions - FRONT, BACK,

3. The less clutter in the background the better you’ll be able to

4. Don’t suck it in or push it out.

before and after example

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Tips For Getting Involved In the Community

Use the hashtags #hbggirls and #HealthyBodyGuide to get connected with

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Here are some examples of great perks!

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

LISS That Can Be Done At Home

LISS That Can Be Done At The Gym:

Note: It’s important to complete these workouts at a manageable pace. What

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Keep alcohol to a minimum.

Get a workout buddy!

Write out your weekly goals (complete all 5

workouts, make great food choices)

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

4x - THE NUMBER OF TIMES YOU WILL COMPLETE EACH CIRCUIT. (A CIRCUIT

COOL DOWN - COMPLETE THE COOL DOWN STRETCHES LOCATED ON PAGE 13

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Don’t forget to wear the same outfit

Tag @ALEXAJEANFITNESS and

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Prepared exclusively for lmdavi10@yahoo.com Transaction: 152071

Jump squats SINGLE LEG

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

your cool down 2

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

crunches russian twist

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

plank taps straddles

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Don’t forget to wear the same outfit

Tag @ALEXAJEANFITNESS and

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Inner thigh leg lift

overhead Jump Lunges

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

scissor kicks side plank

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

20 reps each side

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Don’t forget to wear the same outfit

Tag @ALEXAJEANFITNESS and

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

Jump Lunges sumo squats

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |

russian twist crossover

12 WEEK HEALTHY BODY GUIDE ALEXA JEAN |