Bikini Body Burn

© Bikini Body Burn Pty Ltd 2015 1

© Bikini Body Burn Pty Ltd 2015

BROUGHT TO YOU BY POWERED BY

12 Week GuideNutrition and Workouts


Disclaimer & CopyrightThe content of this 12 Week Guide has been prepared by employees of Starke Fitness Pty Ltd A.C.N 603 394 038 for and on the behalf of Bikini Body Burn Pty Ltd A.C.N 608945 526 (‘Bikini Body Burn’).

The information contained within this 12 Week Guide is copyright 2015 to Bikini Body Burn and is intended for use by paying users only. No part of this 12 Week Guide can be sold, broadcast, transmitted or reproduced in any format whatsoever without the express written consent of Bikini Body Burn. That includes, but is not limited to, taking photos of the workouts.

Bikini Body Burn provides no warranties or representations (express or implied) as to the accuracy or completeness of the information contained herein. Users are responsible for making their own assessment of the information and should verify the information with their own health care professional.


Thank you for supporting Bikini Body Burn

This 12 Week Guide is intended to be just that, a guide; it is not a substitute for the advice of a medical or health professional. It has been prepared to cater to a wide audience; it is not intended for a user with a health issue or injury that could be aggravated by exercise, or a user with specific dietary requirements. If you have a specific dietary requirement, Bikini Body Burn recommends that you seek the advice of a dietician prior to following the nutrition guidelines.

Bikini Body Burn provides the information contained within this 12 Week Guide on the understanding that Bikini Body Burn and its assigns, agents, officers and employees have no liability to the users for any loss, damage, injury, cost or expense incurred or arising by any person using or relying on the information contained herein. Further, Bikini Body Burn does not assume any risk for a user’s use of the information contained herein.


I started Moana Bikini in 2011. Over time it has become more than just a bikini label, it has become a lifestyle. Moana girls are fit, confident, energised and above all else - in love with life.

Over the past few years I have received lots of emails asking what I did to keep in shape. On the outside I looked okay, but inside I lacked energy and struggled with my diet. I felt a lot of pressure to look a certain way. I thought eating less and doing a lot of cardio exercise was the way to get that perfect bikini body. I was afraid of lifting weights in case I looked too bulky. I was also confused about what to eat, how could I not be with so many fad diets and pills around!

In early 2015, I met Simon from Starke Fitness and started training with him three times a week.

Welcome to the Bikini Body Burn 12 Week Guide!


To share your journey with me and other Moana girls, upload your pics to Instagram and tag #bikinibodyburn and #moanagirls.

Good luck – chase the best version of a Moana girl that you can be!

Karina xx

Simon educated me about ‘skinny fat’ and explained that lifting weights actually helps you burn fat. He also taught me about eating the right foods in the right quantities. I found myself getting fitter and really looking forward to each training session. I now train with him four times a week and cannot wait for each session!

Looking back, I realise that I was eating the wrong foods and wasn’t eating close to enough. After months of training at Starke Fitness and following Simon’s nutrition advice, I am fitter and more confident than ever and happier within myself. I am back to being my Moana girl best!

I know that so many other Moana girls are as confused as I used to be. I discussed my concerns with Simon, and after months of planning, Bikini Body Burn was born which resulted in the production of this 12 Week Guide.

I am so proud to be a small part of your journey to become a better Moana girl!


I am the owner of Starke Fitness, a gym located on the Gold Coast in Australia. I have a diploma in Exercise Science and have been a health and fitness coach for over 15 years (I know, that’s a long time!).

I was born in New Zealand and have lived on the Gold Coast since 2008. I am very happily married to Tammi, have the best little girl called Lola Mae and educating people on health and fitness is my lifelong passion; over the years I have been fortunate to help thousands of clients reach their goals.

I am proud to call myself Karina’s trainer; she has changed her life and is reaping the benefits. Every session that Karina does, she gives 100% - she is a very hard worker. And like anything in life, results come to those who apply themselves.

Congratulations on taking the step to becoming a healthier and fitter version of you!

Message from simonowner of starke fitness


If not skinny fat, you might be a cardio addict like Sad Sally, or know a Sad Sally. It is my personal mission to educate as many people as possible on the downside of too much cardio and not enough weight training. By buying this 12 Week Guide you have assisted with that mission – thank you!

Karina has changed her life by following this 12 Week Guide. Now it’s your turn to change your life. Ready, set, booty!

Good luck!

Simon

This 12 Week Guide is what Karina has been following for months. She has tried and tested all the workouts and followed the nutrition guide – she is proof that this 12 Week Guide works!

You might already be slim, but if you aren’t active and healthy I bet that you are what I call ‘skinny fat’. Skinny fat is when you are not overweight and look good in loose fitting clothes, but when in revealing or tighter clothes your lack of lean muscle reveals a shapeless saggy look. If you are skinny fat, there is also more than likely a layer of fat around your organs, which may cause you major health problems.

now

it’s your turn

to change your life


are you a Sad Sally?

She thought the best way to achieve this was to increase the amount of cardio exercise she had been doing. Sally started running five kilometers four times a week and did an hour on the x-trainer at the gym once a week. She also decreased her calories by eating a lot less than she normally would.

At the end of the first week, Sally weighed herself and was very excited to see that she had lost 3 kilos! Yay, she was a happy Sally! So she kept up her cardio workouts and calorie restriction.

At the end of the second week, Sally weighed herself and was surprised to see that she had only lost 500 grams. She thought she must not have worked hard enough, so she increased her cardio even more.

At the end of the third week, Sally weighed herself and discovered that she had not lost any weight at all. At the end of the fourth week, she also had not lost any more weight. Disheartened and wondering what she was doing wrong after getting such great results at the start, Sally gave up her cardio.

At the end of the fifth week, Sally weighed herself out of interest. She was shocked to see that she had put 3.5 kilos back on, even though she had not increased her calorie intake. Her body shape was also ‘softer’, not the leaner look she was hoping for. She was a very Sad Sally.

Sally wanted to lose some weight and change her body shape to look good in a bikini.


Sally thought that she was doing the right thing, but increasing cardio and restricting calories burnt away her muscle, making her shape look worse. Sally thought she had burnt fat as she had lost weight, but she had actually lost muscle. By burning her muscle she took away her body’s natural ability to burn fat. She stopped losing weight as her body got to a point where it wanted to conserve muscle, as the body needs muscle in order to function.

Sally thought that she was doing the right thing because she lost weight in the first week. She wanted to be a fit and happy Sally, but she did not know how to go about achieving her goal.

Most girls can relate to Sad Sally’s story.

If you are one of those

girls, say farewell to

feeling sad and hello to

a happier, healthier and

leaner version of yourself!


OVERVIEW OF THE 12 WEEK GUIDEWelcome to the Bikini Body Burn12 Week Guide!!Over 12 weeks you will develop a lifestyle that will have you looking and feeling ahhmazing. Bring. It. On!

Health guides generally focus on counting calories. We don’t! We focus on educating you to eat the right type of calories. There are calories from fat, calories from carbohydrates, calories from protein; all have a different nutrient content. Eating 100 grams of carbohydrates will have a different effect on your body than eating 100 grams of protein.

We have developed this 12 Week Guide to educate you about what to eat when and to assist you to develop ongoing exercise habits that you can carry on with after the 12 weeks have finished. We established Bikini Body Burn to teach you the steps to change your life!


Let’s dothis... ready, set, booty!

Preparation: everything that you need to do and understand before you start the 12 weeks and

The 12 Week GuidE: which has been split into:

Ready Phase - weeks 1 - 2: developed to reset where your body draws energy from and to introduce you to the Bikini Body Burn style of workouts.

Set Phase - weeks 3 - 6: developed to train your body where to draw energy from and introduce you to strength training.

Booty phase - weeks 7 - 12: developed to teach you ongoing and sustainable eating habits and to increase the intensity of the workouts to change the shape of your body.

The content has been split into two sections:

Preparation 13How to prepare 14How to track your progress 17Record your body measurements 19Understanding nutrition 21 Protein 22 Carbohydrates 23 Fat 24Nutrition table 27Workout information 32Equipment to workout 35Walking, jogging, running and sprinting explained 36Warm up 39Warm down 40Exercise dictionary 41

12 week guide 62Ready phase 63 Nutrition 64 Karina’s meal plan 68 Workouts 69Set phase 78 Nutrition 79 Karina’s meal plan 80 Workouts 81Booty phase 97 Nutrition 99 Karina’s meal plan 100 Workouts 101

contents

13© Bikini Body Burn Pty Ltd 2015

preparationhow to prepare

understanding nutritionworkout information

exercise dictionary


If you expect to succeed and get great results from this 12 Week Guide, then you will! Which is why it is so important to define what you expect to achieve from the 12 weeks.

Set your expectations

•

•

•

•

•

•

•

•

Revisit your expectations throughout the 12 weeks to remind yourself of what you will achieve at the end of the 12 weeks.

“you might not always get what you want,

but you always get what you expect.”

- charles h. spurgeon

how to prepare

at the end of the 12 weeks i will:


Be more confident

Feel comfortable in my own skin

Have strengthened my body

Have improved my all round fitness

Have tightened and toned my body

Have a better understanding of nutrition and have put that

understanding into play to improve my general wellbeing

•

•

•

•

•

•

Below were Karina’s expectations at the start of her training. Emphasis on ‘were’ as they are now her reality as she achieved her expectations.

at the end of the 12 weeks i will: how

to pr

epar

e


how

to pr

epar

e

What are some of the things that could stop me achieving my expectations?

Another obstacle that you may encounter is other people. It is really important that when you start a journey to get the bikini body of your dreams that you have the support of people around you.

You do not want to be sitting at dinner having a nutritious meal that you made for yourself, while the rest of your family is having a burger, saying to you “what are you eating that crap for?” Having the support of those closest to you is really important. So get your support crew ready - get your friends onboard and use Instagram to find like-minded girls to help push you through the 12 weeks.

The number one thing that is going to stop you from achieving your expectations is…... YOU!

Improving your health and fitness requires one thing - change. Change is hard. If you are not ready to change, you won’t. So prepare yourself, focus on your expectations and the end result.

If you fall off track it's ok, just get back on track! If you missed a workout because you wanted to sleep in or let your cravings get the better of you, it is not the end of the world. Go back over your expectations and get yourself back on track.


Our favourite method to track your progress is through body measurements; the second is through photos.

Unless your goal is to lose weight, we are not huge fans of measuring your weight. Why? Because resistance training generally causes you to lose fat and gain muscle. If you are slim to start with, you may put on more weight in muscle than you will lose in fat, and could therefore weigh more at the end of the 12 weeks.

When Karina completed the 12 week program, her weight stayed the same; however, her measurements changed drastically. Her waist measurement decreased and her booty measurement increased.

How to track your progress

TipGet enough sleep A lack of sleep increases cortisol, decreases leptin (your appetite suppressing hormone) and increases ghrelin (the hormone that increases hunger). A lack of sleep greatly decreases your ability to recover from exercise and grow muscle, not to mention the stress it puts on your immune system. Aim for eight hours a night.

There are three ways to track your progress:

1 Comparing body measurements2 Comparing before and after photos and3 Measuring your weight

how

to pr

epar

e


• Have somebody else take the picture for you• Make sure it is a full body shot• Stand with your feet together and your hands at your sides• Take a photo from the front, from the side and of course that behind booty shot• Take photos at the start of week one, at the start of week seven and at the end of week twelve• Wear the same outfit in all of the photos• Choose something that shows off your body (such as a bikini)

How should I take photos?HERE ARE SOME TIPS FOR TAKING BEFORE AND AFTER PHOTOS ho

w to

prep

are

HERE ARE SOME TIPS FOR WEIGHTING YOURSELF

• Weigh yourself at the same time every day, we recommend first thing in the morning before eating• Always use the same scales• Do not become a slave to the scales, we recommend that you weigh in no more than every two weeks• Remove your shoes and any heavy clothing or jewelry

What if I do want to record my weight?By all means go for it!

Avoid weighing yourself, taking measurements and/or photos during ‘that time’ of the month. Most girls put on weight during that period (ahm, pun totally intended) and can bloat, which can distort measurements.

Tip


Focus on your expectations,

achieving them should be your unit of measuring your success.

how

to pr

epar

e

Hold your arm up to your side and wrap the tape measure around the largest part of your arm, then relax your arm to the side.

Wrap the tape measure around your chest in line with your nipples.

Wrap the tape measure around your hips/bottom area around the widest point.

Make a fist next to your leg and wrap the tape measure around your leg just under your fist.

Record your body measurements

upper leg

bootyARM

chest

Wrap the tape measure around your middle, over the belly button.

stomach Wrap the tape measure around your calf at the largest point.

Calf


What if my measurements increase?

Write your results below at the start, half way and at the end of the 12 weeks. Imagine how exciting it will be to see your results at the end!

how

to pr

epar

e

start! half way! finished!

Measurements as at week:

During the 12 weeks your measurements may increase, particularly in the booty. If you are slim to start with, they are obviously going to increase. However, if you have a slight winter coat, they should decrease.

If they do increase, don't stress, remember to use achieving your expectations as your unit of measurement.

Arm

Chest

Stomach

Booty

Upper Leg

Calf

TipWorkout with a friend - call your bestie, your sister, your Mum, your bestie’s sister, your sisters friends... Call everyone! The more girls you have doing the 12 Week Guide with you, the more motivation and encouragement you will have! And then at the end of the 12 weeks you will not only look and feel amazing, but will have developed closer relationships with the girls you went through it with.


UNDERSTANDING NUTRITION

But first, you need to learn about the three types of nutrients that will form the basis of your diet over the next 12 weeks: protein, carbohydrates and fats.

We would love to provide you with a meal plan, but unfortunately we cannot. To provide a meal plan we would need to sit down with

Nutritional GuidanceHave you heard the saying ‘abs are made in the kitchen’? Well guess what, it’s true! If you overeat, under eat or don’t eat the right combination of foods, you are going to have a very average bikini body. You can train the house down, but if you aren’t eating the right nutrition your hard work will be for nothing.

Can you provide a meal plan?

you in person and understand your expectations. Don’t get us wrong, we would LOVE to meet you! But meeting thousands of ‘you’ all over the world is sadly not possible. So… unless you live on the Gold Coast (if you do come and see us!) we cannot provide you with a meal plan. BUT we can provide you with nutritional guidance, which we do in the 12 Week Guide.

you can train the house down, but if you aren’t

eating the right nutrition your hard work

will be for nothing.


Protein is the body’s building block. All of your organs, skin, hair and muscles are built from protein. Consuming protein is essential to muscle growth and recovery.

Protein is a molecule that is broken down into amino acids. The body needs 20 amino acids to form a protein molecule in the body. Eleven of these amino acids can be created by the body, however there are nine ‘essential’ amino acids that the body cannot create. The only way to receive the nine essential amino acids is through the consumption of nutrients. Almost all meat, fish, poultry and egg products contain high amounts of all nine amino acids.

During the 12 weeks, you will consume protein at every meal to ensure that your body has the building blocks to repair itself after a workout and build lean muscle. In other words, if you eat protein you are going to look hot in your bikini!

Protein

unde

rsta

ndin

g nu

trit

ion

You can receive the nine essential amino acids from vegetables, legumes and dairy, but they are in such small doses that your body will not be able to build muscle as effectively as if you consumed animal-based protein rich foods. Legumes are also generally much higher in carbohydrates; hence, the benefit of eating them for their protein content is lessened due to their high carbohydrate content.

What if I’m a vegan or vegetarian?


Carbohydrates can be broken into two terms:

Carbohydrates

Simple carbs are turned to glucose for energy quickly; and if not used, that glucose stores as fat. Complex carbs are processed much slower and therefore release energy slowly, but again if that energy is not used, the glucose stores as fat.

During the 12 weeks, you will consume complex carbs at specific times of the day to ensure you use the glucose they produce.

Complex

Simple carbohydrates contain sugars that give your body a short burst of energy.

Complex carbohydrates contain chains of sugar molecules which take longer for your body to burn, and therefore release energy slowly.

Examples: • fruit • cake • jam • soft drink • chocolate

Examples: • sweet potato • brown rice • bread • oats • lentils • beans • quinoa

simple

unde

rsta

ndin

g nu

trit

ion


unde

rsta

ndin

g nu

trit

ion

Fat

Unsaturated

Examples: • nuts • avocado • fish

Saturated

Examples: • meat • coconut • cheese

There are three main kinds of fats:

Trans Fats

Examples: • processed foods • anything baked or fried

• seeds• vegetable oils

Generally founds in plant-based foods.

Generally found in animal based foods, but also found in some plant-based foods such as coconuts.

• milk• butter

We could attempt to explain what trans fat is but no-one here at Bikini Body Burn is a doctor and you pretty much need to be to be able to articulate the process that occurs for a trans fatty acid to form. In a nutshell – they are bad for you and should be avoided! The high consumption of trans fats has been linked to cancer, diabetes and obesity.

Fat enables us to process Vitamins A, D, E and K; all of which are key vitamins in muscle and bone growth and development, preventing disease and preventing the breakdown of cells.

Just like with protein, there are essential fatty acids that the body cannot produce, you need to consume them. Foods high in essential fatty acids are fish, shellfish, pumpkin seeds, chia seeds, leafy vegetables and walnuts.


Saturated fats have in the past been linked to high cholesterol and heart disease, however studies are inconclusive. Of late, scientists are moving towards the theory that small amounts of saturated fats are beneficial to your body. There does seem to be a general consensus that unsaturated fats are better for you as they provide more benefits to your body than saturated fats do.

Here at Bikini Body Burn, we support a diet inclusive of both saturated and unsaturated fats. We believe that the benefit from the essential amino acids received from consuming animal based foods outweighs any negative affects. However if you have a diet high in saturated fat, we recommend that you cut back by eating unsaturated fats instead or eating saturated fats that have a lower saturated fat content, such as chicken.

Fat is a concentrated source of energy: 1 gram of fat equals nine calories, whereas 1 gram of

carbohydrate and protein equals four calories. As a gram of fat contains more calories than a gram of protein and carbohydrate, you need to exercise portion control throughout the 12 weeks.

unde

rsta

ndin

g nu

trit

ion

TipAvoid pollution, non-BPA plastics, processed foods, alcohol and smoking. Toxins really mess with the body’s hormonal balance, which increases fat gain. It cannot be stressed enough how much of a big deal this is!! It won’t be long until the consumption of toxins is the next big health controversy. Along with the consumption of sugar, the consumption of toxins is one of the biggest reasons younger generations are gaining more fat than ever. Avoiding the consumption of toxins will really make big inroads into improving your health and speeding up the fat loss process. So make sure your drink bottle is BPA free and avoid processed foods and alcohol and smoking.


Low-fat products are generally processed, which we recommend you avoid. However some foods that you will consume during the 12 weeks, such as yoghurt, cottage cheese and salad dresses, are available in low-fat options.

When manufacturers strip fat from a product, they consequently strip away flavour. To compensate for that, they replace fat with sugar. If you look at the carbohydrate content of a low-fat product versus the same product that is full fat, the low-fat product will generally have a much higher carbohydrate content than the full-fat product. It is for this reason that we recommend full-fat products.

When i’m food shopping, should i look for low-fat products?

unde

rsta

ndin

g nu

trit

ion

TipTake a Zinc and Magnesium supplementZinc is important for protein synthesis and growth, as well as boosting your immune system. Magnesium is one of the most abundant minerals in the body and is essential for your body to function.


The nutrition table below shows various protein, fat and carbohydrate rich foods and the grams of each per serving:

Lentils, boiled (1 cup)

Carrot, raw ( x1 medium size)

Cherry tomatoes, raw (1 cup)

Chick peas, 125g can drained

Kidney beans, can drained (1 cup/200g)

Oats (porridge), made with water (3/4 cup cooked)

Sweet potato, peeled and boiled (1 cup mashed)

Sweet potato, baked (1 cup)

Quinoa, cooked (1 cup)

Baked beans, SPC brand, 1 220g can

Pumpkin, baked no oil (100g)

Banana, medium size ( x1)

Blueberries, fresh (1 punnet/150g)

Raspberries, fresh (1 punnet/150g)

Mixed berries, frozen (100g)

Rice cake, thin rice & corn ( x2)

Rice, brown, boiled (1/2 cup)

Rice, white, boiled (1/2 cup)

Bread, wholemeal ( x1 thin slice)

Cacao powder (15g/3 heaped tsp's)

13.5

1.1

1.5

5.6

13.2

3.4

6.6

4.6

8.1

11.3

1.7

1.9

0.9

1.2

1.1

1.2

2.3

2.2

2.7

3.2

18.8

7

3.6

13.1

28.2

17.3

49.9

34.4

39.4

31.9

8

21.8

17

7.3

9.5

9.4

25.4

28.8

12

8

0.8

0.1

0.1

0.9

1.2

2.4

0.3

0.2

3.5

1.1

0.2

0.1

0.2

0.3

0.3

0.3

0.8

0.1

0.9

2.9

Chicken breast, no skin (100g), baked

Barramundi fish fillet, with skin (100g), poached or steamed

Pork chop (100g), grilled or dry fried

Bacon, middle rash with fat ( x1), fried

Ham (40g), fresh

Beef mince, regular 90% fat free (100g), dry fried

Rump steak, lean cut (100g), grilled

Cottage cheese, creamed full fat (1/2 cup)

Cottage cheese, low fat (1/2 cup)

Protein powder, with water and / or ice (per serve)

31

22.8

30.6

10.7

6.8

27.4

31.5

18.6

12

22- 40 depending on

brand

0

0

0

0.3

0

0

0

2.3

7.3

Variesdepending on

brand

3.9

1.8

4.5

3.7

1

12.9

5.5

7.2

2.6

Varies depending on

brand

Protein rich foods

Carbohydrate rich foods

*

Nutrition table

unde

rsta

ndin

g nu

trit

ion

source and serving size approximate grams of the below per serving

protein carbs fat

*


Protein and carbohydrate rich foods

Natural yoghurt, plain full fat (1 tub, 200g)

Milk, skim/low-fat (1 cup / 250ml)

Milk, full fat (1 cup / 250ml)

12

9

8.8

10

12.5

15.8

9

0.3

8.8

source and serving size approximate grams of the below per serving

protein carbs fat

unde

rsta

ndin

g nu

trit

ion

Fat rich foods

Protein and fat rich foods

Chicken thigh, with skin ( x1 approx, 115g), baked

Salmon fish fillet (100g) baked

Egg, large ( x1), hard boiled

Chia seeds, white or black (1 level tbsp)

Pumpkin seeds / pepitas dried (1/4 cup)

27

24.3

5.5

3.1

10.4

0

0

0.3

0.7

3.7

17.3

15.5

4.2

4.7

16.9

Almonds, raw with skin ( x15)

Cashews, raw ( x20)

Walnuts, shelled, raw (15-20 halves/30g)

Peanut butter, crunchy or smooth, full fat (2 tbsp)

Avocado, hass, medium size (1/4)

Coconut oil, virgin, cold pressed (1 tbsp)

Coconut, dessicated (1 tbsp)

Coconut milk, light (1/2 cup)

3.5

5.1

4.3

8.9

0.8

0

0.5

2

0.9

5

0.9

4.8

0.2

0

0.6

3.9

9.8

14.8

20.7

20

8.5

18

5.2

16.8

*

*Calorie King (www.calorieking.com.au) as at 21st September 2015 TipDrink plenty of waterDrinking plenty of water will help flush toxins through the kidneys, help keep your muscles hydrated and keep your fluid balance in check by transporting nutrients around the body. Aim for three litres a day.


Can i eat something not included in the nutrition table?

We do not recommend that you consume the following during the 12 weeks:• Juice (very, very high in sugar!)• Other sugary drinks, such as mochas, caramel lattes, flavoured frappuccinos, syrup- based chai lattes and soft drinks• Anything fried• Ice cream• Frozen yoghurts• Pasta • Pancakes or waffles• Muffins• Bagels• Pastries (including croissants)• Cereal (it is generally very high in sugar with minimal nutrients)• Processed meats such as salami and most sausages (some are nutrient dense, but most are full of toxins and trans fats).

We have been selective in what we have included in the table for various reasons, which if we listed would fill a thousand pages. The foods that we have listed are nutritious, taste amazing and most importantly – when eaten in the right quantities, will help you achieve your expectations.

TipQuit sugarSugar is highly addictive because of the dopamine that the brain releases when you have it. A diet high in sugar increases the chances of cancer and fat/weight gain, especially around your stomach.

unde

rsta

ndin

g nu

trit

ion


Vegetables are a great source of vitamins that work to keep you full. You can have any of the vegetables listed below whenever you like:• Eggplant • Snow peas• Asparagus• Lettuce/spinach/rocket• Kale• Broccoli• Mushroom• Tomato• Cabbage • Onion• Cauliflower• Capsicum• Cucumber• Fresh beetroot• Brussel sprouts• Green sprouts• Squash• Bok Choy• Zucchini

Fruits are packed with vitamins, but they are also packed with sugar. It is far better to consume natural sugar than processed sugar; however, it is still sugar, which is a carbohydrate. You can eat fruit during the 12 weeks, but limit it to times that we recommend you consume carbohydrates. That being said, we would much rather you smash a bowl of mango than a family-sized chocolate bar!

What about fruitsnot included in the nutrition table?

What about vegetables not included in the nutrition table?

Take a fish oil supplementFish oil is important for heart health, bone density and stress control.

Tip

unde

rsta

ndin

g nu

trit

ion


Definitely! What you consume after a workout is really important. When you workout, you damage your tissue, which then needs to repair and rebuild. The damaged tissue needs protein to rebuild.

You could consume a chicken breast after your workout, or you could have a delicious protein shake instead. We recommend using a protein shake post-workout for 3 reasons:

1. Most people find it hard to consume whole foods straight after training2. It is easily accessible and3. Liquid is absorbed by the body much quicker than solid food.

Blend together: •Suggested serving of protein powder •Half a banana •1 cup of ice

Look for a whey-based protein powder that has:• At least 25 grams of protein per serving• Low sugar and carbs (it should have less than 5 grams per serve) and• As little additives as possible.

Should I have something after a workout?

Which protein powder should i use?

Karina’s ‘Mr Boombastic, leaves you feeling fantastic’ protein shake recipe:

unde

rsta

ndin

g nu

trit

ion

•1 tsp of chia seeds •1 cup of water •1 tsp of cacao powder (not to be confused with cocoa, as in ‘hot’ cocoa)


Welcome to ourworkouts!Once you take a look at our workouts you will see that not all of the exercises focus specifically on your booty or your abs. Our workouts are designed to be a total body workout, which will result in you improving your overall body shape and naturally building a fuller booty and firm stomach.

We have designed our workouts so that you can do them in the comfort of your home, or with your best girlfriends at their house. We have listed on page 35 the equipment that you will need. hand that our workouts work!

A reminder that our workouts

have been designed for girls who

do not have any injuries and

have a basic fitness level.

If one of our exercises doesn’t

feel right, STOP and speak

to a fitness professional.

workout information

If you already have a gym membership, the gym will have everything that you need. If you are going to be doing the workouts from home, you will be able to purchase the equipment from a sports store.

Every workout that you do has been tried and tested by Karina and a few other lucky girls at Starke Fitness. We know first hand that our workouts work!


wor

kout

info

rmat

ion

How are the workouts structured?The Bikini Body Burn workouts incorporate strength and conditioning:

STRENGTH to build lean muscle via:

resistance training (i.e. lifting weights and/or using body weight movements)

•

Conditioning to improve your fitness via:

HIIT or 'High Intensity Interval Training', a form of training where you work really hard in a quick burst of exercise followed by a restTabata training, a form of HIIT that lasts four minutesOther forms of interval training, such as running for controlled distances

•

•

•

Approximately 75% of our workouts incorporate 50% strength and 50% conditioning.

The remaining 25% (generally the Saturday/Sunday workout) incorporate approximately 20% strength and 80% conditioning.

Reduce stress Stress increases the hormone ‘cortisol’. High levels of cortisol increase the risk of depression, illness, fat gain and memory difficulties. Cortisol can be raised not just through life stresses but through a lack of sleep and exercising for too long also.

Tip


what if i have never exercised before?We recommend that you start the 12 Week Guide once you have built up your fitness to be able hold a jog for at least ten minutes.

wor

kout

info

rmat

ion

why are the workouts repeated?During the Ready phase you will do a workout twice. During the Set and Booty phases you will do a workout three times.

Do the workouts change during the three phases?They do, they increase in intensity as you progress through the phases. During the Ready phase the workouts incorporate body weight movements to allow you to build up your strength. During the Set phase the workouts introduce weights and move away from using body weight. During the Booty phase the workouts incorporate more advanced weighted exercises. strength routines need

to be repeated in order for

them to be effective.


Equipment to workout

three sets of Dumbbells:• a lighter set that is 1 to 3 kgs• a medium set that is 4 to 7 kgs and• a heavier set that is 8 to 15 kgsa kettlebell that is 12 to 16 kilosa skipping rope

1

23

a resistance band a timera towel or floor mat a fitballa medicine balla bench

456789

To complete the workouts you will need:

BenchIf you are purchasing equipment and want to avoid the cost of buying a bench, use a dining chair or a park bench (depending on the exercise.)

Tip

wor

kout

info

rmat

ion


wor

kout

info

rmat

ion

Walking, jogging, running and sprinting explained

Some of our workouts incorporate walking, jogging, running and sprinting. As every person has different fitness and exertion levels, we cannot tell you exactly how fast you should go to walk, jog, run or sprint. Use the below table as a guide only.

If you have a high fitness level going into the 12 weeks, your treadmill speed equivalent would be higher. Alternatively if you have low cardiovascular fitness heading into the 12 weeks, a treadmill speed of 9 could leave you breathless.

Your exertion level treadmill speed

Walking

Jogging

Running

Sprinting

40% - you should be able to hold a conversation easily60% - you should be able to have a conversation with some difficulty

80% - talking should be very difficult100% - you shouldn't be able to talk at all

5 - 7 kilometers

7 - 9 kilometers

9 - 12 kilometers

12+ kilometers

focus on matching your exertion level

rather than the speed.


How can I learn how to do each exercise?There is an exercise dictionary at the back of this section with explanations and photos showing how to complete each exercise. We recommend going over each exercise at the beginning of a workout until you are really familiar with the exercises.

Should I warm up?You need to warm up before EVERY workout. Have you ever sat for a short period of time and felt stiff when you stood up? That’s because your blood flow has slowed, causing muscle stiffness. Warming up increases blood flow by stretching your muscles, which aids muscle flexibility. An increase in muscle flexibility decreases the risk of injuring yourself and increases your performance during a workout.

We have included Karina’s warm up on page 39 which we recommend you do before every workout. In a few of the workouts, we have a jog as a warm up; in which case, you don’t need to do anything additional to warm up.

wor

kout

info

rmat

ion


• Use your iPhone as a timer • Always have a bottle of water handy • Mix up your protein shake before your workout so it’s all ready for you when you’re dying on the ground after you’ve finished • Download a tabata app for the 40:20 exercises • Enjoy the feeling of discomfort, it means that your body is getting stronger!

KARINA’S TIPS FOR COMPLETING THE WORKOUTS

What about after the workout?You need to warm down at the end of EVERY workout. Stretching is, by definition, extending a part of your body to its full length, improving muscle flexibility. This is important as in order to complete the workouts you need to have good muscle flexibility.

Stretching has been known to increase your body's blood flow, boost oxygen levels and help deliver nutrients to your muscles; helping with their repair.

We have included some of Karina's favourite post workout stretches on page 40, which we recommend you do at the end of every workout.

wor

kout

info

rmat

ion


2m WALKING

45s BACK ROLLS

ALTERNATE HIP STRECH

CAT / CAMLES

CALF WALKOUT

What you need- Towel or floor mat

Approx time 5 mins

45s

45s

45s

Warm upbefore a workout


60s HAMSTRING STRETCH

QUAD STRETCH

GROIN STRETCH

CHEST STRECH

TRICEP STRECH

What you need- Towel or floor mat

Approx time 5 mins

60s

60s

60s

60s

after a workout

Warm Down


4 Point SupermanStart with your hands underneath your shoulders and your knees underneath your hips. Look at the ground or slightly in front of you. This is the starting position.Simultaneously raise one arm in front of you and the opposite leg out behind you as far as you are able. Simultaneously return your leg and arm to the starting position to complete one rep. Repeat on the opposite arm and leg to complete another rep. You should feel this in your lower back, shoulders and booty.

Ab ExtensionsSit down and hold your body in a V shape by bending your knees off the floor and placing your hands on the ground behind your hips. Your palms should be flat on the ground with your fingers pointed towards your toes. This is the starting position. Simultaneously lean backwards on your arms and extend your legs away from your torso. Lean as far back as you are able. Pull your torso and your legs back into the starting position to complete one rep. You should feel this in your abs and your quads (the front of your thighs).

1.

2.

3.

4.

1.

2.

3.

4.5.

excercise dictionary


exer

cise

dic

tion

ary

Air Squats Stand with your feet a little more than shoulder width apart with your toes pointed away from your body. Your back should be straight. This is the starting position.Keep your chest high and move your hips towards your heels, like you are sitting down.Squat down until your hip crease is at least knee height.Hold the position for a second and then stand up by pushing through your heels and return to the starting position to complete one rep. You should feel this in your legs and your booty.

Tip – the lower you squat, the more you hit your booty.

1.

2.

3.4.

5.

Alternate Hip StretchStart in the Push Up position. Step forward with your left leg; your foot should land directly under your ribs in line with your left hand. Drive your hip forward to increase the stretch. Hold the position for five seconds and then alternate sides.Aim to do four stretches per side in 45 seconds.

1.2.

3.4.

Back ExtensionsLie face down with your legs at hip width and your hands held to the side of your face. This is the starting position.Simultaneously lift your head, arms and feet off the ground as high as you can and hold for a second. Keep your fingers tucked under your chin.Lower your arms and legs back down to the starting position to complete one rep. You should feel this in your lower back and your booty.

1.

2.

3.

4.


Back RollsSit on the ground with your legs out in front of you. Roll backwards by bringing your legs up over your head and putting your arms above your head. Keep your spine flat to the floor during the roll. Use your momentum to return to your original position before rolling backwards again. Aim for ten rolls in 45 seconds.

1.2.

3.

4. exer

cise

dic

tion

ary

At the top end of the bench, place one hand on each side with both feet planted on one side of the bench. Transfer your weight to your hands and jump with both feet together over the bench from one side to the other. Jump back over to the other side to complete one rep.You should feel this in your legs and shoulders. This exercise should make you breathless; if it isn’t, increase the momentum.

Bench Jump Overs1.

2.

3.4.5.

Stand with your feet in a comfortable position and holding the band, raise your arms in front of you to shoulder height. Place your hands approximately 20 centimetres apart on the band. This is the starting position. Pull your arms apart, keeping them straight and at shoulder height, squeezing your shoulder blades together. Keeping them at shoulder height, bring your arms back to the starting position to complete one rep. You should feel this in your shoulder blades and the back of your arms. If you’re not feeling it in your shoulder blades, make a conscious effort to squeeze your shoulder blades together as you pull the band apart.

Tip – how far you need to hold your hands apart will depend upon the band that you are using. If you are finding it too easy, put your hands closer, and alternatively if too hard, space them further apart.

Band Pull Aparts1.

2.

3.

4.


exer

cise

dic

tion

ary

Lie with your back on the bench with the dumbbells positioned either side of your chest, your palms should be facing away from you. Your legs should be bent with your feet resting on the ground. This is the starting position. Press the dumbbells upwards with your elbows fully extended until the dumbbells touch.Bring the dumbbells back to the starting position to complete one rep. You should feel this in your chest, the front of your shoulders and in your triceps.

Bench Press1.

2.

3.4.

Stand with your feet at shoulder width apart and hold the dumbbells with your palms facing each other.Bend your knees slightly and bring your torso forward by bending at your hips, making sure you keep your back and neck straight. The dumbbells should be hanging in front of your shins. This is the starting position. By bending your elbows, lift the dumbbells to just under your ribs and squeeze your middle back muscles together.Lower the dumbbells to the starting position to complete one rep. You should feel this in your middle back, your biceps and shoulders.

Tip – make a conscious effort to keep your neck and back straight during this exercise.

Bent Over Rows1.

2.

3.

4.5.

Stand with your feet shoulder width apart and a dumbbell in each hand with your palms facing out away from you. Keep your elbows tucked in close to your body. This is the starting position. Curl the dumbbells upwards by contracting your biceps until the dumbbells are at shoulder height.Lower the dumbbells to the starting position to complete one rep. Make sure that your arms are fully extended.You need to keep your shoulders back during this exercise; if they come forward it will put strain on your neck. You should feel this in your biceps.

Tip – the tops of your arms should not move. If you are struggling to lift the dumbbells without using the rest of your arms, use lighter dumbbells.

Bicep curl1.

2.

3.

4.

5.


exer

cise

dic

tion

ary

Lie down on your back with your hands touching your ears and your legs held straight and hovering just off the floor. Raise your head up off the floor to assume the starting position. Simultaneously bring your left knee towards your chest and twist your right elbow towards your left knee. Your elbow should be almost touching your knee. Return your left knee and right elbow to the starting position to complete one rep. Repeat with the opposite knee and elbow.You should feel this in your abs.

Tip – isolate and contract your abdominal muscles as you pull your elbow to your knee.

Bicycle Crunches1.

2.

3.

4.5.

Place your feet at slightly more than shoulder width apart and point your toes straight forward. Bend your knees, lean forward through your hips, rise up onto the balls of your feet and bring your arms behind you (this helps with the motion of the jump).To jump, lean forward and spring up through the balls of your feet, using your arms to propel you forwards.Land in a squat position to complete one rep. When you land, you can either have your arms in front of you or behind you, whatever you find most natural. You should feel this in your legs and booty and the exertion should leave you breathless. If you aren’t breathless, increase your pace.

Broad Jumps

Stand on a step with the balls of your feet. Keep your body straight and look forward. Let your heels drop as far down as possible. This is your starting position.Push upwards through the balls of your feet until you are on the tip of your toes. Hold the position for a second before lowering your heels to the starting position to complete one rep. You should feel this in your calves.

Calf Raises

1.

2.

3.

4.

5.

1.

2.3.

4.


Stand with your feet shoulder width apart and hands at your side.Lean forward and place your hands on the ground at shoulder width apart.Kick your legs out behind you and lower your chest all the way to the floor, keeping your hands flat, and landing on your toes. Extend your arms and lock them into the push up position. With your weight on your hands, jump up into a standing position with your arms above your head to complete one rep. You should feel this in your whole body and the exertion should leave you breathless. If you aren’t breathless, increase your pace.

Tip – use your arms to help propel you back into a standing position.

Burpees1.2.3.

4.5.

6.

Start on the floor with your hands directly under your shoulders and standing up on your toes. Your feet should be shoulder width apart and your back arched.Push your left heel into the ground and hold for 4-5 seconds before alternating to the other heel.Aim to complete 5 stretches per side in 45 seconds.

Calf Walkout1.

2.

3.

Cat CamelsStart with your hands at shoulder width apart under your shoulders and your knees under your hips.Slowly alternative between rounding and arching your back. The movement should be done gently, with your neck following the direction of your spine. Each cat camel should take 4-5 seconds to complete. Aim to complete 10 in 45 seconds.

1.

2.

3.

exer

cise

dic

tion

ary


Get on to your hands and knees parallel with a bench.Bend your arm and place your forearm on the bench.Keeping your opposite hand straight, push the shoulder of the arm up on the bench towards the floor.Hold this stretch for 20 seconds per side.

Chest Stretch1.2.3.

4.

Lie down on your back, bend your legs to 90-degrees and point your toes to the ceiling. This is the starting position. Crunching your stomach bring your hands forward and clap them on the other side of your thighs. Return to the starting position to complete one rep.You should feel this in your abs.

Clap Sit Ups

Stand facing away from the bench/chair.Lower your hands to hold onto the rim of the bench/chair, your legs should be at 90-degrees. Keeping your torso straight, lower your body until your arms are at least 90-degrees.Push back up through the arms and lock out your arms at the top to complete one rep. You should feel this in your triceps (the back of your arms) and your chest.

Dips

1.

2.

3.4.

1.2.

3.

4.

5.

exer

cise

dic

tion

ary


Stand with your left leg slightly in front of the right leg with your hands holding the dumbbells in front of your chin.Extend your left arm out fully in front of you at shoulder height, keeping your other hand under your chin. When you extend your arm twist your core in the same direction as your extended arm. This is the punch movement.Alternate your arms and build up the speed of the punch movement.You should feel this in your shoulders and arms and the exertion should leave you breathless.

Tip – really focus on twisting your core with each punch.

Dumbbell Punches1.

2.

3.4.

Lay on your back with your hands placed at the side of your booty. Bend your knees to 45-degrees and place your feet on the ground shoulder width apart. This is the starting position. Keeping your hands, shoulders and head grounded, raise your booty off the ground by pushing through your heels. Rise as high as you can and squeeze your booty together at the top. Lower your booty to the starting position to complete one rep. You should feel this in your hamstrings (back of your legs), lower back and booty.

Tip – if you find these are easy, do Single Leg Glute Raises instead.

Glute Raises

Start on your hands and knees. Place your hands in front of you at slightly more than shoulder width apart. Lift your feet onto the top of the fitball and look down at the ground.You will be in a Push Up position with your feet resting on top of the fitball. This is the starting position.By contracting your lower abs, roll the fitball in towards your torso whilst keeping a straight back. Hold the position for a second and then roll the fitball back to the starting position to complete one rep. You should feel this in your lower abs.

Fitball Jack Knives

1.2.

3.

4.5.

1.

2.

3.

4.

5.ex

erci

se d

icti

onar

y


Use the same technique as an Air Squat, but hold a dumbbell under your chin with two hands.

Goblet Squat1.

Sit down on the ground and bring your feet up into your pelvis, or as close to your pelvis as possible. The soles of your feet should be touching.Push your knees as far toward the floor as you can.To increase the stretch push your hands down on your knees.Hold the stretch for 45 seconds.

Groin Stretch

Lie down on the ground with your arms at your sides and your feet on the fitball at slightly closer than shoulder width. Your hips should be raised up off the ground. This is the starting position. Using your heels and whilst keeping your hips raised off the ground, pull the ball towards your booty until your thighs are vertical. Whilst keeping your hips raised, push the ball back to the starting position to complete one rep. You should feel this in your hamstrings (back of your legs) and in your calves.

Hamstring Curls

1.

2.3.4.

1.

2.

3.

4.

exer

cise

dic

tion

ary


Hamstring StretchSit on the floor with your legs stretched out in front of you at shoulder width apart and your toes pointing to the ceiling. Bring one foot into your pelvis (your sole should rest on your inner thigh with your heel tucked into your groin).Keeping your back straight, lean forward through the hips and bring both hands to the top of the outstretched foot. If you can’t reach your toes, hold onto your ankle or the middle of your calf; lean forward as far as you can whilst keeping your back straight. Hold the stretch for 20 seconds per side.

1.

2.

3.

4.

Stand with your arms at your sides and your feet slightly apart. Raise your left knee and right arm in a running pose. Alternative knees and arms to run on the spot.Your knees should be coming up to at least a 90-degree angle with your arms constantly pumping.The exertion from this exercise should leave you breathless. If you aren’t breathless, increase your pace.

High Knee Sprints1.2.

3.

4.

Lie on a bench inclined to 30-45 degrees with a dumbbell in each hand.Bring the dumbbells to the sides of your shoulders so that your arms are at a 90-degree angle and your palms are facing away from you. This is your starting position.Push the dumbbells up, locking your arms out at the top and hold for a second (the dumbbells should touch).Return the dumbbells to the starting position to complete one rep. You should feel this in your chest, shoulders and triceps.

Tip – to get the most out of this exercise, take twice as long to lower the weights as it took to raise them.

Incline Dumbbell Press1.2.

3.

4.5.

exer

cise

dic

tion

ary


Stand with your feet at hip width with your toes pointed slightly out and your hands at your sides. Keeping your chest high, move your hips towards your heels (like you are sitting down) and reach your arms backwards. Jump up with your feet leaving the group, propelling your arms upwards above your shoulders.Land softly in the squat position to complete one rep.You should feel this in your legs and booty and the exertion should leave you breathless. If you aren't breathless, increase your pace.

Jump Squats1.

2.

3.

4.5.

Stand with your legs at hip width with the kettlebell in the middle of your feet. Bend your legs and place your hands on the kettlebell. Your booty should be sticking out as far as possible.Straighten your legs by standing whilst simultaneously bringing the kettlebell to your chest. Keeping your elbows high and pushed out like chicken wings. Keeping your back straight, return the kettlebell to the floor by bending your knees and sticking your booty out to complete one rep.You should feel this in your legs and shoulders.

Kettlebell High Pulls

Stand with your feet together and your hands at your sides. This is the starting position. In a single movement, raise your arms above your head and jump your feet out to slightly more than shoulder width. Return to the starting position to complete one rep.The exertion from this exercise should leave you breathless. If you aren’t breathless, increase your pace.

Tip - these should be done very quickly, a person with an average fitness level should get 60 reps in 60 seconds.

Jumping Jacks

1.2.

3.

4.

5.

1.

2.

3.4.

exer

cise

dic

tion

ary


Stand with your feet quite a bit wider than shoulder width holding the kettlebell with both hands. Your palms should be facing your body and your toes pointed away from your body. This is the starting position.Lower the kettlebell to the ground by lowering your hips (i.e. squatting). Your arms and back should stay straight – make a conscious effort to engage your core and hold your shoulders back to make sure you don’t lean forward. Get the kettlebell as low to the ground as you can without leaning forward.Raise the kettlebell back to the starting position by pushing up through your heels and squeeze your booty at the top to complete one rep. You should feel this in your legs and booty.

Tip – if you want to work your booty more than your quads (the tops of your thighs), widen your stance and get lower.

Kettlebell Sumo Squats1.

2.

3.4.

5.

Stand with your feet slightly wider than your shoulders.Place the kettlebell between your feet, bend your knees slightly and lean down and pick up the kettlebell with both hands so that it is just off the ground. With bent knees, drive your hips forward into a standing position so that the kettlebell is driven forward and upwards. Using your arms and keeping them straight, drive the kettlebell to chin level.As the kettlebell swings down, fold your hips and bend your knees. The kettlebell should swing between your legs and out behind your booty, completing one rep.When your forearms come into contact with your inner thighs, repeat the original movement and keep the momentum going for the required amount of reps. You should feel this in your legs, lower back and booty and the exercise should leave you breathless. If you aren’t breathless, increase your pace.

Kettlebell Swings1.2.

3.

4.5.

6.

7.

exer

cise

dic

tion

ary


Place one knee and the hand from the same side on the bench, your shin should be resting on the bench. Lock out your arm so that your arm is holding your weight.Place your other foot on the floor and pick up the dumbbell with your other hand. Keeping your back straight, bring your elbow up and squeeze it tight to your body until the dumbbell is tucked up under your ribs. Keeping your arm close to your body, extend your arm back down to complete one rep. You should feel this in your back and arms.

One Arm Row1.

2.

3.

4.

5.

Stand with your feet shoulder width apart with a dumbbell in each hand. Raise the dumbbells so that they are sitting just above your shoulders. Your palms should be facing your cheeks. This is the starting position.Push the dumbbells up over your head locking out your arms. The dumbbells should be directly above your shoulders; if they are in front you need to straighten your arms. Hold the position for a second and then return the dumbbells to the starting position to complete one rep. You should feel this in your shoulders and triceps.

Overhead Db Press1.2.

3.

4.

5.

exer

cise

dic

tion

ary

Start in the Push Up position. Bring your left knee into your chest leaving your right leg on the floor. Return your left leg to the ground and bring your right knee into your chest. Increase your speed until you are at a running pace. You should feel this in your legs and shoulders and the exercise should leave you breathless. If you aren’t breathless, increase your pace.

Mountain Climbers1.2.3.4.5.


exer

cise

dic

tion

ary

Stand with your feet at shoulder width apart. Hold onto the dumbbell with both hands and raise it over your head so that your arms are locked out straight. This is the starting position. Bend your arms at the elbow allowing the dumbbell to fall behind your back.Raise the dumbbell and extend your arms back to their starting position to complete one rep. You should feel this in your triceps.

Overhead Extensions1.2.

3.4.

5.

Place your elbows on the ground underneath your shoulders with your toes on the ground. Keep your back straight by engaging your core (suck your belly button into your spine).Hold this position for the relevant time. You should feel this in abs and if you have weak abs, you will also feel it in your shoulders.

BEGINNERS – instead of placing your elbows on the ground, place your hands on the ground shoulder width apart and lock them out (as if you were going to do a Push Up).

Plank1.

2.

3.4.

Place your hands slightly more than shoulder width apart and your toes on the ground. By bending your elbows, lower your body to within 10 centimetres of the ground, keeping your back straight. Push your weight back up and lock out your arms to complete one rep. You should feel this in your chest and arms.

BEGINNERS - drop to your knees.

Tip - to keep your back straight, engage your core by pulling your belly button into your spine.

Push Up1.

2.

3.4.


Assume the lunge position with your left foot forward. Place your left arm out in front of you and your right arm directly behind you both at shoulder height. Drop your right knee to the ground and with your right hand hold onto the tip of your toes. To increase the stretch, drive your hips forward, keeping your chest out and back straight. Hold the stretch for 20 seconds per side.

Quad Stretch1.

2.

3.

4.

Start by standing up straight with your hands on your hips with your chest out.Take a big step backwards with one one leg and lower your hip until both legs are at 90-degrees. Your back foot should be in line with your front knee. Make sure you keep your chest up and your shoulders back (your torso will naturally want to tilt forward).Bring your back leg forward into the original position to complete one rep for that leg. Complete the required number of reps on one side, before changing legs and completing the same number of reps. If weighted, instead of keeping your hands on your hips, hold a dumbbell in each hand with your palms facing in to your thighs. You should feel this in your legs and booty.

Reverse Lunges (normal or weighted)1.2.

3.

4.

5.

6.

Stand with a dumbbell in each hand. Bend forward by bending your knees so that your dumbbells are resting below your knees, your palms should be facing one another. Your back should be at 90-degrees. This is the starting position.Keeping your arms straight, pull them upwards until they are at shoulder height. Return your arms to the starting position to complete one rep.You should feel this in the backs of your shoulders.

Reverse Raises1.2.

3.

4.5.

exer

cise

dic

tion

ary


Stand holding the dumbbell in front of you with your palms facing your body. Your feet should be shoulder width apart. Bend your knees 10-degrees and stick your booty out behind you. This is the starting position. Keeping your back straight, move downwards through your hips whilst sticking your booty out. The dumbbell should trace down over your thighs and shins. Bring your hips forward and extend upwards back to the starting position to complete one rep. You should feel this in the back of your legs, your lower back and in your booty.

Romanian Deadlifts1.2.

3.

4.

Sit with your knees together and raised in the air approximately 120-degrees. In your hands hold either a medicine ball, or one 2–4 kilo dumbbell.Engaging your core, lean backwards all the while keeping your back straight. Hold the medicine ball or dumbbell out to one side.Whilst keeping your legs as straight as possible, twist your core to move the medicine ball/dumbbell to the other side of your body to complete one rep. Turn it to the original side to complete the second rep. The momentum of this exercise is high; each rep should be done quite quickly. You should feel this in your abs. If you’re not, hold the medicine ball/dumbbell out further from your body.

BEGINNERS – if you find this exercise difficult, start with your feet planted on the ground until you have built enough abdominal strength to raise them off the ground.

Russian Twists1.

2.

3.

4.5.

On a bench, you can either sit pushed against the back of the seat if it’s at 90-degrees or sit with your back and neck straight. With a dumbbell in each hand, raise them to shoulder height, making sure that your palms are facing away from you. Raise the dumbbells above your head until they touch, locking out your arms.Slowly lower the dumbbells back to shoulder height to complete one rep. You should feel this in your shoulders and triceps.

Shoulder Press1.

2.

3.4.5.

exer

cise

dic

tion

ary


Lay down on your side with your feet on top of one another. Raise your body off the ground by locking your elbow that’s on the ground at 90-degrees. Your back and neck should be in line with one another and completely straight. Place your other hand on your hip and look straight ahead to assume the starting position.Take your hand off your hip and using your core twist your arm down underneath your side, as if you are trying to reach something on the ground that is just behind your back. As you bring your arm down, move your eyes down to look at the ground. Hold the position for a second and then bring your arm back out over your torso to complete one rep. Move your eyes with your arm to finish the rep looking up to the sky.When you have finished the required number of reps, lay down on your other side and complete the required number of reps. You should feel this in the side of your stomach and in your shoulders.

Side Plank Twists

1.2.

3.

4.

5.

6.

With a dumbbell in each hand, stand with your feet about two shoulder widths apart. Your toes should be pointed away from you and your knees and hips slightly bent. Hold your shoulders back and keep your back straight, the dumbbells should be hovering between your thighs. Shift your weight onto your right leg, bending your right leg to 90-degrees. When you bend your leg, simultaneously move the dumbbells to your right with one dumbbell on each side of your left leg. Hold the posture for a second to complete the rep, and then shift your weight to the left leg repeating the movement you just completed on your right side. You should feel this throughout your legs (mostly inner thigh) and your booty.

Tip – maintain your posture throughout the exercise, keeping your back straight and your shoulders back.

Side Lunges1.

2.

3.

4.

exer

cise

dic

tion

ary


Stand on a step or a ledge with the balls of your feet. Keep your body straight and look forward. Take your left leg and hook it behind your right. Let your right heel drop as far down as possible. This is your starting position.Push upwards through the ball of your right foot until you are on the tip of your toes. Hold the position for a second before lowering your heel to the starting position to complete one rep. Complete the required number of reps on your right side, before changing legs and completing the same number of reps. You should feel this in your calves.

Single Leg Calf Raises

Lay on your back with your hands placed at the side of your booty.Bend your knees to 45-degrees and place your feet on the ground shoulder width apart.Raise one leg off the ground, holding it in the air at 45-degrees. This is your starting position.Keeping your hands, shoulders and head grounded, raise your booty off the ground by pushing through your heel. Rise as high as you can and squeeze your booty together at the top. Lower your booty to the starting position to complete one rep.Complete the required number of reps on one side, before raising your other leg and completing the same number of reps. You should feel this in your glutes (your booty) and also in your hamstrings (the back of your thighs).

Single Leg Glute Raises

1.

2.

3.

4.

5.

1.2.

3.

4.

5.6.7.

8.

Stand with your feet shoulder width apart, a dumbbell in each hand, with your hands resting at your sides with your palms facing one another. This is the starting position. Raise your arms until your elbows are at shoulder height. Your arms should be inline with your torso.Lower your arms to the starting position to complete one rep. You should feel this in your shoulders.

Side Raises1.

2.

3.4.

exer

cise

dic

tion

ary


Stand with one leg straight and the other leg behind you up on a bench or chair with your hands on your hips.Drop your hips down by flexing your front knee and dropping your back knee towards the ground.To return to your starting position, drive through the heel of the front foot to complete one rep.Complete the required number of reps on one side, before changing legs and completing the same number of reps. If weighted, instead of keeping your hands on your hips, hold a dumbbell in each hand with your palms facing your thighs.You should feel this in your legs and booty.

Split Squats (normal or weighted)

Stand facing the bench/chair with one leg on top of the bench, the other leg on the ground and your arms at your sides. This is the starting position.Stand up by bringing your leg from the ground up into the air at a 90-degree angle whilst keeping your chest out.Bring the leg in the air down to the ground to the starting position to complete one rep.Complete the required number of reps on one side, before changing legs and completing the same number of reps.If weighted, instead of keeping your arms at your sides, hold a dumbbell in each hand with your palms facing your thighsYou should feel this in your legs and booty.

Step Ups (normal or weighted)

1.

2.

3.

4.

5.

6.

1.

2.

3.

4.5.6.

7.

Sit on the floor with one leg extended to the side and the other leg bent in behind with your hands flat in front of you at shoulder width. Keep your hands in the same position throughout the exercise.Propel your legs from one side to the other by twisting your torso.Repeat the movement on the other side returning to your original position to complete one rep. You should feel this in your legs and shoulders.

Sit Kicks1.

2.3.4.

5.

exer

cise

dic

tion

ary


Stand with your feet at slightly more than shoulder width apart and your knees slightly bent. Bending through your hips, reach down and hold onto the tips of your shoes. This is your starting position.Whilst holding your toes, lower your hips into a squat position until your legs are at 90-degrees and hold for a second. Still holding your toes, rise into your starting position to complete one rep. You should feel this in your legs and booty.

Tip – if you are having trouble getting down as low as you should, you probably have tight hips or calves. Stretch your hips and calves out and then try this exercise again. If that’s still not working, widen your stance.

Toe Squats1.

2.

3.4.

Lie on your back with your feet up in the air at a 90-degree angle. Your hands should be on the ground above your head.Bring your arms forward up over your head and touch a part of your foot or lower shin.Return back to the floor with your hands above your head to complete one rep. You should feel this in your abs.

Toe Touch Sit ups1.

2.

3.4.

exer

cise

dic

tion

ary

Stand with your feet slightly greater than shoulder width. Take a dumbbell in each hand and hold them slightly above your shoulders with your palms facing your neck.Keeping your chest and head high (look straight ahead), drop into a squat position.From the squat position, drive up out of the squat position from your heels and using the momentum extend the weights over your head and lock out your arms.Lower the weights to above your shoulders and simultaneously return to a squat position to complete one rep. You should feel this in your legs, booty, arms and shoulders.

Thrusters1.

2.

3.

4.

5.


Lean against a wall with feet at shoulder width. Your legs should be at 90-degrees and your hands should either be at your sides or resting on the wall.Hold this position for the relevant time. You should feel this in your legs.

Tip – if you aren’t feeling a burn in your legs, slide down lower on the wall.

Wall Sit

Stand with your feet shoulder width apart.Step forward with one leg and dip down your back knee so that both legs are at 90-degrees. Keep your torso straight by pushing out your chest. This is the lunge position and counts as one rep. To complete a rep on the other leg, bring your back leg forward (without touching the ground) and dip down your other knee so that both legs are at 90-degrees. If weighted, hold a dumbbell in each hand with your plams facing your thighs.You should feel this in your legs and booty.

Walking Lunges (normal or weighted)1.2.

3.

4.5.

1.

2.3.

Stand up and raise one arm above your head with the elbow flexed to bend your arm down your back.Raise your other arm and hold the initial arm by the elbow.Gently pull down feeling the stretch through the back of your arm.Hold the stretch for 20 seconds then change to the other side.

Tricep Stretch1.

2.3.4.


12 week guideready phase

Set phaseBooty Phase


Overview of the Ready phaseThe purpose of this phase is to introduce your body to the Bikini Body Burn style of workouts and to prepare your body to use heavier weights. During this phase the workouts utilise lighter weights and are not as intense as they will be further on in the 12 weeks.

This is generally the phase where most girls see the quickest reduction in measurements and (if they have weight to lose) lose the most weight.

During this phase you may find that you have low energy.

READY PHASE WEEKS 1-2

There are four workouts per week of approximately 35 minutes each. In addition to this, we recommend that you also do one session from the following:

How many times should I exercise per week?

The Ready phase will reset your body

and get it ready to transform in

shape and composition.

low intensity

PilatesYogaWalking

You might think this is from a lack of carbs, but it isn’t. The slump in energy is caused by your body changing where it takes its energy from: your fat stores rather than from carb rich food.


NUTRITION

READ

Y

Seeing as you asked so nicely, ok. You will receive a small amount of carbs at each meal from anytime vegetables. But we recommend that you only have carb rich foods post workout. By restricting carb rich foods during this phase you will teach your body to burn energy from its fat stores. Which is French for ‘burning fat’.

If you’re confused about ‘carb rich foods’, turn back to the nutrition section and have a look over the nutrition table.

Your breakfast should ALWAYS be packed with protein and fat, not carbs. We promise you, changing what you eat for breakfast will change your life. So say goodbye to your last piece of toast – you need to start thinking outside the cereal box.

But I usually have carbs for breakfast?

TipPut some lemon wedges in your water bottle. There are many benefits of drinking lemon water - it reduces inflammation, aids digestion, curbs hunger, assists with blemish free skin and boosts your immunity. Wow right!

Can I have carbs? Pretty please with a delicious sugary cherry on top?


If you eat carbs you need to burn them off through exercise. We mentioned in the nutrition section that carbohydrates turn into glucose, which your body uses for energy. If you don’t burn off that glucose, your body will turn it into fat.

Sherbie didn’t need topping up until after her spin. Your body is the same; you don’t need topping up with carbs until after your workout.

But I want to eat carbs every day!Here are two words that should blow all the carbs right out of your pantry - “Sad Sally.”

Are those carbs still sitting in your pantry? Ok here’s another story…...

There once was a car called Sherbie. Sherbie loved fuel more than anything; she would pick fuel over protein rich oil every day of the week.

Three days a week Sherbie went out for a 45-minute spin that burnt 10 litres of fuel. Because Sherbie loved fuel so much, every day Sherbie’s owner put in 10 litres of fuel, even on the days when Sherbie was too busy to go for a spin. Because Sherbie’s tank was already full of fuel, Sherbie’s tank would overflow, as she couldn’t store any more fuel.

TipCarry some protein and fat rich snacks with you at all times. That way when hunger strikes you will have a muscle building snack within reach!

If you eat carbs

you need to burn them off

through exercise.

Read

y ph

ase w

eeks

1 -

2


If I do an extra workout can I have my cake and eat it too? Pretty, pretty please with sugar on top?

You can look, smell, drool and tease yourself all you like, but you cannot eat cake. Unless it’s made from chicken and vegetables.

There are NO CHEAT MEALS/TREATS during this phase, no matter how hard you workout. You are cleansing your body, and unfortunately cake isn’t a cleansing food. We know, we know: it’s not fair; it’s a cruel and delicious world.

we repeat, there are no

cheat meals or treats

during this phase.

Read

y ph

ase w

eeks

1 -

2


As this is not a personalised program, we cannot say how much you should eat. We can however give you some guidelines on what you should include in each meal and how often you should be eating.

Each day you will have three meals and two snacks. What you should eat when is determined by whether you have worked out that day. On workout days you will eat slightly more, and on non-workout days you will not eat any carb rich foods (there will be a small amount of carbs in your anytime vegetables).

Each time you eat, you need to be conscious of including the relevant nutrition. The table below outlines what each meal and snack should include:

So what should I eat and when?

TipPortion controlEat until you are 80% full. If you feel like you can’t eat another bite, you have been a Miss Piggy and gone too far.

workout day/sMeals to include: Snacks to include:

✓ A protein source✓ A fat source✓ (After your workout) a carb source

orkout Day/sNon-Wnon-workout day/sMeals to include: Snacks to include:

✓ A protein source✓ A fat source✓ Anytime vegetables

✓ A protein source✓ A fat source

Read

y ph

ase w

eeks

1 -

2

✓ A protein source✓ A fat source✓ Anytime vegetables


Below is a snapshot of what Karina ate for one day during this phase:Karina’s meal plan

workout day

non-workout day

Meal

Meal

Source

Source

Protein + Fat

Protein + Fat

Protein + Fat

Protein + Fat + Carbs

Protein + Fat

Meal 1Savoury mince with a poached egg and spinachBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Salmon and walnut salad with tomato, avocado and rocketWaterGreen tea

Meal 3Chicken stir fry with vegetablesWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Post workout snack:Protein shake blended with ice, 5 walnuts and a banana

Other snack:1/4 cup of mixed nuts in the afternoon

Protein + Fat

Protein + Fat

Protein + Fat

Protein + Fat

Meal 13 egg omelette with tomato, mushroom and spinachBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Chicken and spinach salad with avocado, pumpkin seeds and mushroomsWaterGreen tea

Meal 3Mexican mince with sour cream, avocado, tomato, cheese, spinach and cottage cheeseWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Snack:10 almonds in the morning and a protein shake with ice in the afternoon

Read

y ph

ase w

eeks

1 -

2


40:20

10/10 or12/12

The first number is the ‘exercise’ time, the second number is the rest time, both in seconds

The number of reps each side, e.g. 10 lunges per leg

WORKOUT LEGEND

AMRAP

20s

5m

‘As Many Rounds As Possible’ in the specified time

20 seconds

5 minutes

“sweat is your fat crying”

WORKOUTS

READ

Y


Circuit one x 3

10/10

40s

15

15

15

35

Workout

Weeks

1-2

MondayWhat you need- timer- towel - bench

Approx time 35 mins1


Circuit two x 3

60s

15

90s


35

Workout

Weeks

1-2

TuesdayWhat you need- timer- towel - resistance band


Circuit one x 310/10

SHOULDER PRESS (DBs 4-7 KG)15

15

15

15

- DBs 4-7 kg- fitball- skipping rope- bench


Circuit two x 3

60s

15

90s


35

Workout

Weeks

1-2

ThursdayWhat you need- timer- towel

Approx time 35 mins3 - DBs 1-3 kg

- DBs 4-7 kg- bench

Circuit one x 315

SIDE RAISES (DBs 1-3 kg)15

BENT OVER ROWS (DBs 4-7 kg)15

OVERHEAD EXTENTIONS (DB 4-7 kg)15

12/12


Circuit two x 3

60s

DUMBBELL PUNCHES (DBs 1-3 kg)

15

90s


35

Workout

Weeks

1-2

Saturday orSunday

What you need- timer- towel


circuit one x 10

warm up

40s

20s

5m

NoteGet some vitamin D - we have designed this workout for you to take outdoors.

TipBeginners - when planking, instead of placing your elbows on the ground, place your hands on the ground shoulder width apart as if you were doing a push up.

Circuit two x10 mins amrap25/25


warm down

50

50

40s

20s

5m

50s


set PHASE WEEKS 3-6

During the Ready phase you taught your body to utilise energy from your fat stores as opposed to utilising it from carb rich foods. Goodbye fat, hellooooo lean muscle!

Now that your body knows where to derive energy, we can reintroduce carbohydrate rich foods at specific times.

If you haven’t already, you will begin to see your energy levels increase and will start to feel amazing.

Overview of the Set phase

There are four workouts per week of approximately 35-40 minutes each. In addition to this, we recommend that each week you also do one session from each of the following:


The Set phase will build upon the

foundation you created in the

Ready phase by increasing the

intensity of the workouts.

low intensity

PilatesYogaWalking

high intensity

Spin class or another high intensity fitness classRunning


NUTRITION SET

The same as the Ready phase, each day you will have three meals and two snacks. And as for carbs, crack the sparkling water - during the Set phase you will have carbs post workout AND at dinner on workout days AND non-workout days. You’re welcome.

Can I have cake yet?

So what should I eat?

You can answer this question yourself after you have gone back and revisited your expectations. If you think eating cake marries with your expectations, by all means go ahead and eat it. If it doesn’t, sit back and admire that cake from a distance.

✓ A protein source✓ A fat source✓ Anytime vegetables✓ (At dinner) a carb source

… ✓ A protein source… ✓ A fat source… ✓ (After your workout) a carb source


orkout Day/sNon-W

The tables below outline what each meal and snack should include during this phase:

to keep yourself

motivated, continually revisit your expectations on page 14

workout day/sMeals to include: Snacks to include:

non-workout day/sMeals to include: Snacks to include:




workout day

non-workout day

Meal

Meal

Source

Source

Protein + Fat

Protein + Fat



Protein + Fat

Meal 1Omelette with mushroom, onion, cheese and tomatoBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Moroccon chicken saladWaterGreen tea

Meal 3Steak, 2 small potatoes with anytime veggiesWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Post workout snack:Protein shake blended with ice, 1 tsp chia seeds and a banana

Other snack:Celery and carrot sticks with 1/4 of an avocado and cottage cheese

Protein + Fat

Protein + Fat


Protein + Fat

Meal 13 egg omelette with tomato, mushroom and spinachBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Tuna salad with spinach, green beans, bacon, sprouts and pine nutsWaterGreen tea

Meal 3Grilled fish, rice and green vegetablesWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Snack:Two hard boiled eggs in the morning and 10 almonds in the afternoon

set p

hase

wee

ks 3

-6


45:15

10/10



WORKOUT LEGEND

60s

5m

200m

60 seconds

5 minutes

200 metres

WORKOUTS SET

“motivation will get you started, habit will keep you going”


35

Workout

Weeks

3-4

MondayWhat you need- timer- towel


- DBs 8-15 kg- bench

Circuit one x 3

60s

15

REVERSE LUNGES (DBs 4-7 kg)10/10

BENCH PRESS (DBs 4-7 kg)15

GOBLET SQUATS (DB 8-15 kg)15


15

60s

Circuit two x 3

60s


35

Workout

Weeks

3-4

TuesdayWhat you need- timer- towel - DBs 1-3 kg


- bench- fitball- skipping rope

Circuit one x 3

15

REVERSE RAISES (DBs 1-3 kg)15

ROMANIAN DEADLIFTS (DBs 4-7 kg)15

15 SHOULDER PRESS (DBs 4-7 kg)

SPLIT SQUATS (DBs 1-3 kg)10/10


15

60s

Circuit two x 3

60s


35

Workout

Weeks

3-4

ThursdayWhat you need- timer- towel - DBs 1-3 kg


- bench- kettlebell

Circuit one x 315

15

OVERHEAD EXTENTIONS (DB 4-7 kg)15

15 BENT OVER ROWS (DBs 4-7 kg)

STEP UPS (DBs 4-7 kg)15/15


Circuit two x 3

60s

DUMBBELL PUNCHES (DBs 1-3 kg)

KETTLEBELL SWINGS

60s


35

Workout

Weeks

3-4

Saturday orSunday

What you need- timer- towel - skipping rope


warm up

circuit one x 1040s

20s

5m


circuit three x 1040s

20s

circuit TWO50,40

30,20,10

50,4030,20,10

NoteCircuit two - first round complete 50 bicycle crunches and then 50 mountain climbers. Next round complete 40 bicycle crunches and then 40 mountain climbers. Then 30 of each, then 20 of each, and lastly 10 of each.


35

Workout

Weeks

5-6

MondayWhat you need- timer- towel - DBs 4-7 kg


- resistance band- fitball- bench

Circuit one x 3

20

GOBLET SQUATS (DB 8-15 kg)12

BENCH PRESS (DBs 4-7 kg)12

20

40s


90s

Circuit two x 3

90s

20

20

12/12 ONE ARM ROWS (DBs 4-7 kg)

12 ROMANIAN DEADLIFTS (DBs 4-7 kg)

20 BAND PULL APARTS


35

Workout

Weeks

5-6

TuesdayWhat you need- timer- towel


- bench

Circuit x 3

20

200m

20

20 THRUSTERS (DBs 4-7 kg)


20

90s

20

20

200m

200m


35

Workout

Weeks

5-6

ThursdayWhat you need- timer- towel - DBs 1-3 kg


- bench- kettlebell

Circuit one x 3

20

OVERHEAD EXTENSIONS (DB 4-7 kg)20

SHOULDER PRESS (DBs 4-7 kg)12

STEP UPS (DBs 4-7 kg)12/12

WALKING LUNGES (DBs 4-7 kg)20/20


90s

Circuit two x 3

20

REVERSE RAISES (DBs 1-3 kg)20

BICEP CURLS (DBs 4-7 kg)12

KETTLEBELL HIGH PULLS12

90s

20


35

Workout

Weeks

5-6

Saturday orSunday

What you need- timer


Circuit x 6

warm up

60s


5m

30s

90s

2m

15


Booty PHASE WEEKS 7-12

congratulations,

you are half way through the 12 weeks!

It’s time to re-take your measurements and record them on page 20. We want to hear how you are going, so don’t forget to tag #bikinibodyburn in your posts so we can track your progress!

Half way!

A lot of the workouts includeAMRAP (as many rounds as possible). Record how many rounds you get through and each week try to beat your number from the week before. In the second half of this phase, you will find that your weights will be heavier and the rests shorter.

You should well and truly see some change within yourself by this stage. Let the small changes that you can see spur you on over the next six weeks, the results you are seeing now will only get better and better!

Overview of the Booty phaseBy now your body has recalibrated itself by learning where to draw its energy from. Fat has been burning away and lean muscle has been building for six whole weeks!

As your body has adapted to the amount and type of exercise sessions that you have been doing, the intensity of the workouts will increase to shock your body.


During weeks 10 to 12 there are five workouts per week of approximately 30-40 minutes each. In addition to this, we recommend that each week you also do one session from the following:

During weeks 7 to 9 there are four workouts per week of approximately 35-45 minutes each. In addition to this, we recommend that each week you also do one session from each of the following:


low intensity

PilatesYogaWalking

high intensitySpin class or another high intensity fitness classRunning

low intensity

PilatesYogaWalking

Get some sun The vitamin D you get from the sun is important for muscle and bone growth. Don’t burn yourself or lay out for hours; a half hour walk on the beach will do you wonders.

Tip


Ok ok! The Booty phase is designed to train your body and mind to adapt to the changes to exercise and nutrition. We want you to carry on with this after the 12 weeks have finished. Soooo…... aim to stick to the nutrition guidelines 90% of the time. So yes, you can have your slice of cake occasionally. When you do, try and eat it one hour before a workout or within two hours after a workout. The same goes for all simple carbs such as lollies and soft drink.

Just give me a slice of cake already!

The table below outlines what each meal and snack should include during this phase:

W

✓ A protein source✓ A fat source✓ Anytime vegetables✓ (At dinner and lunch) a carb source

✓ A protein source✓ A fat source✓ (After your workout) a carb source



NUTRITION BOOT

Y

workout day/s

non- workout day/s

So what should I eat?The same as the past six weeks, each day you will have three meals and two snacks. During this phase you will have carbs post workout AND at lunch AND at dinner on workout days AND at dinner on non-workout days. You’re doubly welcome.

Meals to include: Snacks to include:

Meals to include: Snacks to include:



workout day

n0n-workout day

Meal

Meal

Source

Source

Protein + Fat


Protein + Fat


Protein + Fat

Meal 1Home made protein loaf (made with carrot and zucchini) and natural yoghurtBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Chicken with sweet potato, anytime vegetables, avocado and quinoaWaterGreen tea

Meal 3Pork cutlets and sauteed vegetables with sweet potato mashBlueberriesWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Post workout snack:Protein shake blended with ice, 6 walnuts and half a banana

Other snack:Two tablespoons of cottage cheese with carrot sticks and a hard boiled egg

Protein + Fat

Protein + Fat


Protein + Fat

Meal 1Bacon, eggs, sauteed spinach and avocadoBlack coffeeWater2 x Magnesium pills1 x Zinc pills

Meal 2Tuna salad with bacon, green beans, sprouts and pine nutsWaterGreen tea

Meal 3Slowcooked chicken and vegetable casserole with riceMixed BerriesWater2 x Magnesium pills1 x Zinc pill1 tsp of fish oil

Snack:Protein shake and 6 almonds in the morning and a small tin of salmon in the afternoon

boot

y ph

ase w

eeks

7-1

2


20:10

10/10



WORKOUT LEGEND

AMRAP

60s

5m

200m

‘As Many Rounds As Possible’ in the specified time

60 seconds

5 minutes

200 metres

“you won’t get the booty you want by sitting on it”

WORKOUTS Boot

y


35

Workout

Weeks

7-9

MondayWhat you need- timer- towel - kettlebell


- bench

Circuit one x 12 mins amrap12

OVERHEAD DB PRESS (DBs 4-7 kg)12

12 OVERHEAD EXTENSIONS (DB 4-7 kg)

12/12 WALKING LUNGES (DBs 4-7 kg)

Circuit two x 8 mins amrapROMANIAN DEAD LIFTS (DBs 4-7 kg)12


BENT OVER ROWS (DBs 4-7 kg)

12

12

Circuit three x 8 mins amrap40

20

20 CLAP SIT UPS

20 SIT KICKS


35

Workout

Weeks

7-9

TuesdayWhat you need- timer- towel - kettlebell


- medicine ball

Circuit x 4

15

15

15

30

THRUSTERS (DBs 4-7 kg)


30

250m

45s

20

60s REST


35

Workout

Weeks

7-9

ThursdayWhat you need- timer- towel - bench


- DBs 4-7 kg- kettlebell- skipping rope

Circuit one x 12 mins amrap

12/12

15

12 SIDE RAISES (DBs 1-3 kg)

12 INCLINE DUMBBELL PRESS (DBs 4-7 kg)

Circuit two x 12 mins amrap12

SIDE LUNGES (DBs 4-7 kg)


12

12/12 STEP UPS (DBs 1-3 kg)

12 BENT OVER ROWS (DBs 4-7 kg)

Circuit three x 8 mins amrap

60s

30s

10

PUSH UPS20


35

Workout

Weeks

7-9

Saturday orSunday

What you need- timer


Warm up

circuit x 10

Warm down5m

5m

20

60s WALK

200m SPRINT



Workout

Weeks

10-12

MondayWhat you need- timer- towel - fitball


- DBs 8-15 kg

Circuit one x 4

Circuit two x 4ROMANIAN DEADLIFTS (DBs 8-15 kg)

JUMP SQUATS

GOBLET SQUATS (DB 8-15 kg)

16

8

16

8


Circuit four x 3

Circuit three x 3WALKING LUNGES (DBs 4-7 kg)

30

60s

16

8/8


Workout

Weeks

10-12

TuesdayWhat you need- timer- towel - kettlebell

Approx time 30 mins2 - skipping rope

x 8

x 8

Tabata round 1

Tabata round 2

90s REST

90s REST

NoteRests - have a 90 second rest after you have completed all 8 rounds of the exercise.

tip20:10 - go hard for the 20 seconds 'on', you need to earn your 10 seconds 'off'.


x 8Tabata round 3

90s REST

x 8

x 8

Tabata round 5

Tabata round 4

90s REST

90s REST

HIGH KNEE SPRITS


Workout

Weeks

10-12

ThursdayWhat you need- timer- towel - bench

3 - DBs 1-3 kg- DBs 4-7 kg- resistance band

Circuit one x 4

Circuit two x 4

DUMBBELL INCLINE PRESS (DBs 4-7 kg)

15

10

Approx time 40 mins

OVERHEAD EXTENSIONS (DB 4-7 kg)15

OVERHEAD DB PRESS (DBs 4-7 kg)10

TipRest for no more than 60 seconds between the different circuits.


Circuit three x 3

Circuit four x 3

SIDE RAISES (DBs 1-3 kg)

BENT OVER ROWS (DBs 4-7 kg)

15

15

15/15

AB EXTENSIONS

15


Workout

Weeks

10-12

FridayWhat you need- timer- towel-medicine ball

4 - bench- DBs 1-3 kg

Circuit x 3

20

20

20 THRUSTERS (DBs 1-3 kg)

Approx time 30 mins


400m

20

20

RUSSIAN TWISTS

60s REST


Workout

Weeks

10-12

Saturday orSunday

What you need- timer- towel- fitball

5 - bench- DBs 4-7 kg- Kettlebell

Circuit one x 310/10

SPLIT SQUATS (DBs 4-7 kg)10/10

10/10

Circuit two x 315 FITBALL JACK KNIVES

Approx time 30 mins

15


15

Circuit three30,20,10

30,20,10

30,20,10

30s,20s,10s

NoteCircuit three - first round complete 30 reps of each exercise and a 30 second wall sit. Next round complete 20 reps of each exercise and a 20 second wall sit. Lastly complete 10 reps of each exercise and a 10 second wall sit.


Congratulations!!!!!

You have successfully completed the Bikini Body Burn 12 Week Guide!! How are you feeling?By now I am sure you have seen a big change in your body and are feeling great! Remember, confidence is sexy, so flaunt it!

To share your journey with me personally, upload your before and after photos to Instagram and hashtag #bikinibodyburn and #moanagirl. I cannot wait to see your progress, well done!

Much love, Karina xx

you have finished!

bikinibodyburn.com@bikinibodyburn

Designed by Laura Doedoedesigns.com

Bikini Body Burn

Documents

Transcript of Bikini Body Burn