FIT AFFINITY

PAGE 1

Cant stand competing for the dumbbells with the New Year newbies? Does
the mere concept of a costly gym membership make your eyes water? Or do
you simply begrudge wasting your precious time travelling to and from the
gym? Dont let these excuses hold you back from achieving your dream body!
Fit Affinitys Home Workout Guide fits in with your hectic lifestyle, can be performed in the comfort of your own home and most importantly, you wont have
to step foot in the gym! If you have attempted to exercise at home in the past,
but hit a brick wall of enthusiasm, then this program is for you.

xpertly designed and easy to follow,

this 12 week plan comprises of
full body workouts that tackle the
entire physique. Using a combination
of both multi-joint compound exercises
that target several muscle groups at
once, alongside muscle specific isolation
movements, you will trigger your
bodys maximum fat burning capacity
whilst building strength, stamina and
flexibility to sculpt and tone your body to
perfection!
As you advance through the program,
the workouts will intensify in order to
challenge you as you step up your fitness
and endurance levels. To complement
your strength training, the program
al-so incorporates Low Intensity Steady
State cardio (LISS), to ensure maximum
fat burning results and to enhance
cardiovascular fitness.

Whether youre a beginner

embarking on your journey to fitperfection, or a seasoned fitness
freak looking for some fresh moves,
an extensive exercise index is
included to ensure you carry out the
specified movements effectively and
constructively.
The first and most critical step for
results, whether at home, in the
garden, or even your local park, is an
approved, goal-based program. so grab
some dumbbells, throw on something
comfortable, and lets get started!

FIT AFFINITY
PAGE 2

12 WEEK

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

INCLINE WALKING
JOGGING

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

Definitions:

Rep= One repetition

Set= The total repetitions of one exercise make up one set
Cardio =Cardiovascular

Weights Suggested:

The 12 week program suggests weights for certain exercises.

For those using different metric systems here is the conversion:

1KG=2.2POUNDS
2KG=4.4POUNDS
3KG=6.6POUNDS
4KG=8.8POUNDS
5KG=11POUNDS
6KG=13.2POUNDS

DO THE BEST
YOU CAN AND
GET THERE
NEXT TIME!

-Each workout consists of 2 different circuits.

Here is the format of each workout:

Warm UpCircuit One repeated for 6 minutesRest for 30-60 secondsCircuit two repeated for 6 minutesRest for 30-60 secondsCircuit One repeated for 6 minutesRest for 30-60 secondsCircuit two repeated for 6 minutes
Cool down

-SOME WORKOUTS WILL HAVE YOU REPEATING BOTH CIRCUITS THREE TIMES, NOT JUST TWICE.
-IF YOU FIND YOURSELF COMPLETING THE GIVEN REPS TO EASY, DO A FEW MORE AND REMEMBER TO
UP THE WEIGHTS NEXT TIME ROUND.
-LIKEWISE, IF YOU CANNOT REACH THE ALLOTTED REPS DO NOT WORRY, DO THE BEST YOU CAN AND
GET THERE NEXT TIME!
FIT AFFINITY
PAGE 3

Here is the
Structure of
the 7 Day Trial
Week 1

MON

TUES

WED

THURS

FRI

SAT

SUN

Whole Body 1

LISS-250
calories

Whole Body 2

Whole Body 3

LISS-250
calories

Whole Body 4

Rest

NOTES
WHOLE BODY 1

FIT AFFINITY
PAGE 4

7 day workout guide

WHOLE BODY 1

Circuit 1
1. Squat Jumps

3. sTEP UPS

2 X 6 Minutes
25 reps

24 REPS, 12 EACH LEG

2. dIPS ON BENCH 20 REPS

4. mOUNTAIN CLIMBERS 40 REPS, 20 EACH LEG

FIT AFFINITY
PAGE 5

WHOLE BODY 1

Circuit 2
1. pUSHUPS 12 REPS

3. Burpees

20 reps

2 X 6 Minutes
2. Stationary Lunges 30 reps, 15 reps each leg

4. Dumbbell Side Raises

FIT AFFINITY
PAGE 6

18 reps. 1-3kg

WHOLE BODY 2

Circuit 1

2 X 6 Minutes

1. Dumbbell Shoulder Press 20 reps. 3-6kg

3. Dumbbell Overhead Extension

24 reps, 12 reps each arm. 2-4kg

2.Sumo Squats

20 reps

4. Donkey Kickbacks 30 reps, 15 reps each leg

FIT AFFINITY
PAGE 7

WHOLE BODY 2

Circuit 2
1. Skipping

2 X 6 Minutes
40 Seconds

3. Air BikeS 25 reps

2. Dumbbell Front Raises 15 reps. 1-3kg

4. Standing Jumps onto bench

FIT AFFINITY
PAGE 8

25 reps

WHOLE BODY 3

Circuit 1
1. Goblet Squat

2 X 6 Minutes

20 reps. 2-6kg

3. Walking Lunges- 24 reps, 12 reps each leg

FIT AFFINITY
PAGE 9

2.Dumbbell Bicep Curls

24 reps, 12 reps each arm. 2-4kg

4.Planks 45 seconds

WHOLE BODY 3

Circuit 2
1. Step Ups

2 X 6 Minutes

30 reps, 15 rep each leg

3. Dips on bench

20 reps

2. Leg Raises

4.Jumping Squats

FIT AFFINITY
PAGE 10

20 reps

25 reps

WHOLE BODY 4

Circuit 1

2 X 6 Minutes

1. Squat and Dumbbell press 20 reps. 2-4kg

3. Scissor Kicks 45 seconds

2. Skipping 45 seconds

4.Burpees

FIT AFFINITY
PAGE 11

35 reps

WHOLE BODY 4

Circuit 2

2 X 6 Minutes

1. Dumbbell Kick Back

24 reps, 12 reps each arm. 1-3kg

2. Medicine Ball Squat 25 reps

3. Knee Ups 24 reps, 12 reps each leg

4. Dumbbell Tricep Extension

24 reps. 12 reps each arm. 1-3kg.

FIT AFFINITY
PAGE 12

We are so glad you decided to try 7 days of Free Bikini body

workouts the full program is filled with a ton of helpful
information, full 12 weeks of workouts, exercises index,
images for all exercises and explanations and amazing
amount of informationthat Will Transform your body!
Head to the website:
www.fitaffinitygirls.com/products/bikini-body-challenge
and pick up a copy today to continue your
bikini body transformation!

WWW.FITAFFINITY.NET
COPYRIGHT
This Ebook belongs to FIT AFFINITY
All images, information, layout and designs belong to FIT AFFINITY
No part of this publication may be reproduced, distributed, or transmitted in any
form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the author FIT AFFINITY
BIKINI BODY HOMEWORKOUT 12 WEEK CHALLENGE
PHOTOS
Shutterstock | Photodune
Created by Fit Affinity
FIT AFFINITY
PAGE 13