simplebooklet thumbnail

bikini BODY guide  workouts exercise training plan  Exclusively for sharon.rech27 gmail.com   0003848193
Table of Contents 1. Product Disclosure.........   .......3  11. Education..................   ...........86  2. About the...
bikini BODY guide  Not For Resale All digital products, ebooks, PDF downloads, resource material, videos and online conten...
Product Disclosure The content in this book is written by Kayla  interpretation or use of the information  Itsines and Fre...
bikini BODY guide 1.0  ABOUT THE AUTHORS
Kayla Itsines Director    The Bikini Body Training Company Pty Ltd  I began my study in 2008 at the Australian Institute o...
Tobi Pearce Owner    Fresh Fitness Solutions  After winning my first natural bodybuilding competition in 2011  WNBF Light-...
Mission Statement  bikini BODY guide  Welcome to my Bikini Body Training Guide  B.B.T.G   Throughout my industry experienc...
MISSION STATEMENT  Everyone has probably heard the  I always say that with a more educated  following   mind, you are able...
Overview  bikini BODY guide  Living healthily is essential for everyone. I am NOT in the business of promoting exclusionar...
OVERVIEW  WHAT DOES THIS EBOOK CONTAIN   WHAT RESULTS CAN YOU EXPECT FROM THIS ADVICE   This Bikini Body Training Guide wi...
OVERVIEW  Previous experience tells me that you need to focus on all aspects of your lifestyle such as eating, training, r...
Your Weekly Workouts  bikini BODY guide  WHAT WILL YOU BE DOING  Over the next 12 weeks, you will be performing three of m...
YOUR WEEKLY WORKOUTS  you can in seven minutes. Do your best  LISS stands for Low Intensity Steady  to exercise for the en...
YOUR WEEKLY WORKOUTS  seconds and then be at a stand still  or  More information about LISS and HIIT  slow walk  for 30 se...
YOUR WEEKLY WORKOUTS  Structuring Your Weekly Workouts  However, like anything, this increase in exercise does have a limi...
YOUR WEEKLY WORKOUTS  PRE-TRAINING  TRAINING  WEEKS 1-2  WEEKS 1   4  2-3 sessions of resistance training  2   3 sessions ...
YOUR WEEKLY WORKOUTS  To assist you with your training, I have provided an example timetable  for Weeks 1-4  below to help...
Tracking Your Progress  bikini BODY guide  Throughout this training  factors, such as whether or not  program, you will be...
TRACKING YOUR PROGRESS  Progress Photos Here are some tips to ensure that you are taking the best progress photos througho...
Equipment  bikini BODY guide 2.0  The beauty of my training is that it can be done from a gym, outside or in the privacy o...
Note for Beginners  bikini BODY guide  It is important to note that Weeks 1-12 have been written for individuals who alrea...
bikini BODY guide 1.0  WORKOUTS
bikini  Symbols  BODY guide 2.0  In the workout section of this guide, I have used the following symbols   Stop Watch Plan...
Symbols  bikini BODY guide 2.0  Dumbbell 3-6 KG  This symbol indicates that dumbbells are required or may be added. The nu...
Symbols  bikini BODY guide 2.0  Bosu Bosu Burpees  15 REPS  This symbol indicates that a bosu is required. If you are unab...
bikini BODY guide 1.0  Photo Reminder  I love seeing your progress, so please feel free to TAG me in your photos via my so...
HOW TO DO THE WORKOUTS     Each workout consists of two different circuits repeated twice each.     In each circuit, you w...
CHECKLIST  Equipment  refer to workouts   Water Bottle Sweat Towel Yoga Mat Music  LET   S GO
LEGS   CARDIO  Pre-Training Week 1 Monday Circuit One  2x7min  Circuit Two  2x7min  Squats  15 REPS  Walking Lunges  24 RE...
ARMS   ABS  Pre-Training Week 1 Wednesday Circuit One  2x7min  Push Ups  On Knees   Straight Leg Raises  Toe Taps  Plank  ...
FULL BODY  OPTIONAL   Pre-Training Week 1 Friday Circuit One  2x7min  Circuit Two  2x7min  Squats  20 REPS  Toe Taps  20 R...
LEGS   CARDIO  Pre-Training Week 2 Monday Circuit One  2x7min  Circuit Two  2x7min  Squats  15 REPS  Walking Lunges  24 RE...
ARMS   ABS  Pre-Training Week 2 Wednesday Circuit One  2x7min  Push Ups  On Knees   Straight Leg Raises  Toe Taps  Plank  ...
FULL BODY  OPTIONAL   Pre-Training Week 2 Friday Circuit One  2x7min  Circuit Two  2x7min  Squats  20 REPS  Toe Taps  20 R...
LEGS   CARDIO  Pre-Training Week 3 Monday Circuit One  2x7min  Medicine Ball Squat and Press  15 REPS  Circuit Two  2x7min...
ARMS   ABS  Pre-Training Week 3 Wednesday Circuit One  2x7min  Circuit Two  2x7min  Push Ups  PushPush Ups 15 REPS  Mounta...
Pre-Training Week 3 Friday Circuit One Medicine Ball Squat Press  2x7min  15 REPS  FULL BODY  OPTIONAL  Circuit Two  2x7mi...
LEGS   CARDIO  Pre-Training Week 4 Monday Circuit One  2x7min  Medicine Ball Squat and Press  15 REPS  Circuit Two  2x7min...
ARMS   ABS  Pre-Training Week 4 Wednesday Circuit One  2x7min  Circuit Two  2x7min  Push Ups  PushPush Ups 15 REPS  Mounta...
Pre-Training Week 4 Friday Circuit One Medicine Ball Squat Press  2x7min  15 REPS  FULL BODY  OPTIONAL  Circuit Two  2x7mi...
bikini BODY guide 1.0  Photo Reminder  I love seeing your progress, so please feel free to TAG me in your photos via my so...
LEGS   CARDIO  Week 1 Monday Circuit One  2x7min  Circuit Two  2x7min  Jump Squats  15 REPS  X Jumps  16 REPS  Squats  15 ...
ARMS   ABS  Week 1 Wednesday Circuit One  2x7min  Push Ups  15 REPS  Medicine Ball Squat   Press  15 REPS  Circuit Two  2x...
FULL BODY  OPTIONAL   Week 1 Friday Circuit One Medicine Ball Squat   Press  2x7min  15 REPS  Circuit Two  2x7min  Burpees...
LEGS   CARDIO  Week 2 Monday Circuit One  2x7min  Circuit Two  2x7min  Burpees  10 REPS  Skipping  100 REPS  Jump Lunges  ...
ARMS   ABS  Week 2 Wednesday Circuit One Dumbbell Squat   Press  2x7min  Circuit Two  2x7min  15 REPS  Bent Leg Sit Ups  2...
FULL BODY  Week 2 Friday Circuit One  2x7min  Circuit Two  2x7min  Burpees  10 REPS  Mountain Climbers  4    Push Ups  1  ...
LEGS   CARDIO  Week 3 Monday Circuit One  2x7min  Circuit Two  2x7min  Jump Squats  15 REPS  X Jumps  16 REPS  Squats  15 ...
ARMS   ABS  Week 3 Wednesday Circuit One  2x7min  Push Ups  15 REPS  Medicine Ball Squat   Press  15 REPS  Circuit Two  2x...
FULL BODY  OPTIONAL   Week 3 Friday Circuit One Medicine Ball Squat   Press  2x7min  15 REPS  Circuit Two  2x7min  Burpees...
LEGS   CARDIO  Week 4 Monday Circuit One  2x7min  Circuit Two  2x7min  Burpees  10 REPS  Skipping  100 REPS  Jump Lunges  ...
ARMS   ABS  Week 4 Wednesday Circuit One Dumbbell Squat   Press  2x7min  Circuit Two  2x7min  15 REPS  Bent Leg Sit Ups  2...
FULL BODY  Week 4 Friday Circuit One  2x7min  Circuit Two  2x7min  Burpees  10 REPS  Mountain Climbers  4    Push Ups  1  ...
bikini BODY guide 1.0  Photo Reminder  I love seeing your progress, so please feel free to TAG me in your photos via my so...
LEGS   CARDIO  Week 5 Monday Circuit One  2x7min  Sumo Jump Squats  15 REPS  Weighted Sumo Squats  On Bench   15 REPS  Cir...
ARMS   ABS  Week 5 Wednesday Circuit One  2x7min  Mountain Climbers  10    Push Ups  2   8 REPS  Circuit Two Dumbbell Squa...
FULL BODY  Week 5 Friday Circuit One Mountain Climbers  Weighted Bent Leg Jackknifes  2x7min  50 REPS 25 PER SIDE  15 REPS...
ARMS   ABS  Week 6 Monday Circuit One  2x7min  Drop Push Ups  15 REPS  Circuit Two Dumbbell Squat   Press  2x7min  15 REPS...
ABS   CARDIO  Week 6 Wednesday Circuit One  2x7min  Circuit Two  2x7min  Snap Jumps  20 REPS  Burpees  15 REPS  Straight L...
LEGS   CARDIO  Week 6 Friday Circuit One  2x7min  Circuit Two  2x7min  X Jumps  30 REPS 15 PER SIDE  Sumo Jump Squats  Wei...
LEGS   CARDIO  Week 7 Monday Circuit One  2x7min  Sumo Jump Squats  15 REPS  Weighted Sumo Squats  On Bench   15 REPS  Cir...
ARMS   ABS  Week 7 Wednesday Circuit One  2x7min  Mountain Climbers  10    Push Ups  2   8 REPS  Circuit Two Dumbbell Squa...
FULL BODY  Week 7 Friday Circuit One Mountain Climbers  Weighted Bent Leg Jackknifes  2x7min  50 REPS 25 PER SIDE  15 REPS...
ARMS   ABS  Week 8 Monday Circuit One  2x7min  Drop Push Ups  15 REPS  Circuit Two Dumbbell Squat   Press  2x7min  15 REPS...
ABS   CARDIO  Week 8 Wednesday Circuit One  2x7min  Circuit Two  2x7min  Snap Jumps  20 REPS  Burpees  15 REPS  Straight L...
LEGS   CARDIO  Week 8 Friday Circuit One  2x7min  Circuit Two  2x7min  X Jumps  30 REPS 15 PER SIDE  Sumo Jump Squats  Wei...
bikini BODY guide 1.0  Photo Reminder  I love seeing your progress, so please feel free to TAG me in your photos via my so...
LEGS  Week 9 Monday Circuit One  2x7min  Circuit Two  2x7min  Jump Lunges  50 REPS 25 PER SIDE  X Hops  20 REPS  Split Squ...
ARMS  Week 9 Wednesday Circuit One  2x7min  Circuit Two  Drop Push Ups  20 REPS  Broad Jump Burpees  15 REPS  Medicine Bal...
ABS  Week 9 Friday Circuit One  2x7min  Circuit Two  2x7min  Straight Leg Raises   Hip Lift  20 REPS  Bench Hops  30 REPS ...
LEGS  Week 10 Monday Circuit One  2x7min  Weighted Step Ups  30 REPS 15 PER SIDE  Circuit Two  2x7min  Burpee   Push Up   ...
ARMS  Week 10 Wednesday Circuit One Dumbbell Squat   Press  2x7min  Circuit Two  2x7min  15 REPS  Spider Push Ups  24 REPS...
ABS  Week 10 Friday Circuit One  2x7min  Circuit Two  2x7min  Snap Jumps  30 REPS  Straight Leg Raises  On Bench   20 REPS...
LEGS  Week 11 Monday Circuit One  2x7min  Circuit Two  2x7min  Jump Lunges  50 REPS 25 PER SIDE  X Hops  20 REPS  Split Sq...
ARMS  Week 11 Wednesday Circuit One  2x7min  Circuit Two  Drop Push Ups  20 REPS  Broad Jump Burpees  15 REPS  Medicine Ba...
ABS  Week 11 Friday Circuit One  2x7min  Circuit Two  2x7min  Straight Leg Raises   Hip Lift  20 REPS  Bench Hops  30 REPS...
LEGS  Week 12 Monday Circuit One  2x7min  Weighted Step Ups  30 REPS 15 PER SIDE  Circuit Two  2x7min  Burpee   Push Up   ...
ARMS  Week 12 Wednesday Circuit One Dumbbell Squat   Press  2x7min  Circuit Two  2x7min  15 REPS  Spider Push Ups  24 REPS...
ABS  Week 12 Friday Circuit One  2x7min  Circuit Two  2x7min  Snap Jumps  30 REPS  Straight Leg Raises  On Bench   20 REPS...
bikini BODY guide 1.0  Photo Reminder  I love seeing your progress, so please feel free to TAG me in your photos via my so...
COOL DOWN   REHABILITATION
COOL DOWN REHABILITATION COOL DOWN At the end of each workout, hold each of the recommended stretch positions for 20-30 se...
Stretch Routine Lower Body  bikini BODY guide 2.0  Adductors One  Adductors Two  Calves and Hamstrings One d Calves an wo ...
Stretch Routine Upper Body  bikini BODY guide 2.0  Lats  Sides  Abs Deltoid  Shoulder   Triceps Pecs  Chest
bikini BODY guide 1.0  EDUCATION
Education  EDUCATION IS PARAMOUNT.  I personally think the most important thing to have when starting a new activity is a ...
EDUCATION  CARDIO Some of the information in the following section and more can be found at       http   www.mayoclinic.co...
EDUCATION  help you to lose weight. Aside from this general fact, doing the right styles of cardio can teach your body to ...
EDUCATION  Which burns the most calories  per unit of time   In order of most to least  sprinting burns the most calories,...
EDUCATION  Which type do I choose   When should I be doing it   Your goals and the results of your  Usually the last quest...
EDUCATION  Although this is commonly thought to be fact, whether or not you have eaten prior to cardio does not actually h...
EDUCATION  RESISTANCE TRAINING  Typically, plyometric training is referred to  What is resistance training   commonly used...
EDUCATION  STRETCHING  I have found that stretching can certainly  What is stretching   take your health and fitness to th...
EDUCATION  What muscles do you stretch and how  The muscles that you choose to stretch will depend on what it is you are t...
Posture   Injury Prevention POSTURE What is posture  Posture refers to the collective      prevents strain or overuse prob...
POSTURE   INJURY WARNINGS  What are some common postural abnormalities   Bad   Posture abnormalities arise when there is a...
POSTURE   INJURY WARNINGS  Bad  again     and glutes through proper activation of these muscles before during training. Fo...
POSTURE   INJURY WARNINGS   turned out  rotation, your feet don   t  From a rehabilitation perspective, I also  absorb and...
POSTURE   INJURY WARNINGS  your legs  to prevent any misalignment of  and provide structural stability to both  the hip.  ...
Pre-Training Post-Pregnancy PRE-TRAINING As mentioned on page 16, Weeks 1-12 have been written for individuals who already...
PRE-TRAINING   POST-PREGNANCY  birth. If this is you, then it is important to  ligaments that support the bladder,  unders...
PRE-TRAINING   POST-PREGNANCY  high intensity exercises be avoided.  transverse abdominus, such as planks  These include, ...
PRE-TRAINING   POST-PREGNANCY  While I have provided you with some basic information about the e   ects of pregnancy and h...
bikini BODY guide 1.0  EXERCISE GLOSSARY
180 DEGREE JUMP SQUATS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly out...
AB BIKES 1. Start by lying flat on your back on a yoga mat with your feet extended out in front of you. 2. Bend your elbow...
BENCH HOPS 1. Start by placing a bench vertically and front of you. 2. Once stable, walk around to the right side of the b...
BENT LEG SIT UPS 1. Start by lying flat on your back on a yoga mat. 2. Bend your knees and position your feet so that they...
BENT LEG RAISES   HIP LIFT 1. Start by placing a flat bench vertically behind you and position yourself directly in front ...
BOSU BURPEES 1.  Holding a bosu in front of your chest, plant both feet on the floor slightly further than shoulder width ...
BOSU BURPEES     kaylaitsines  Bikini Body Guide     112
BROAD JUMP BURPEES 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward...
BROAD JUMP BURPEES     kaylaitsines  Bikini Body Guide     114
BURPEES 1. Plant both feet on the floor slightly wider than shoulder width apart. Point feet slightly outward. 2. Looking ...
BURPEES     kaylaitsines  Bikini Body Guide     116
BURPEE   PUSH UP   BENCH JUMP 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet sligh...
BURPEE   PUSH UP   BENCH JUMP     kaylaitsines  Bikini Body Guide     118
COMMANDOS 1. Start by placing your forearms  wrist to elbow  on the floor and linking your fingers together and resting on...
DECLINE PUSH UPS 1. Start on your hands and knees with a flat bench  30cm   behind you. Place both hands on the floor slig...
DOUBLE BENCH JUMPS 1. Start by placing two benches  30cm   vertically on either side of you. 2. Carefully step onto the be...
DOUBLE BENCH JUMPS     kaylaitsines  Bikini Body Guide     122
DROP PUSH UPS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward. 2. ...
DROP PUSH UPS     kaylaitsines  Bikini Body Guide     124
DUMBBELL SQUAT AND PRESS 1. Holding one dumbbell  3-6kg  in each hand on either side of your body, plant both feet on the ...
DUMBBELL SQUAT   PRESS     kaylaitsines  Bikini Body Guide     126
IN OUT PUSH UPS 1. Place both hands on the floor slightly further than shoulder width apart and feet together behind you r...
JUMP LUNGES 1. Ensuring your shoulders are back and chest out, plant both feet on the floor slightly further than shoulder...
JUMP SQUATS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward. 2. Lo...
KNEE UPS 1. Start by placing the bench horizontally in front of you. 2. Ensuring your shoulders are back and chest out, pl...
KNEE UPS     kaylaitsines  Bikini Body Guide     131
LAY DOWN PUSH UPS 1. Start by lying flat on your stomach, with arms extended out in front of you and legs straight behind ...
LAY DOWN PUSH UP   TUCK JUMP 1. Start by lying flat on your stomach, with arms extended out in front of you and legs strai...
LAY DOWN PUSH UP   TUCK JUMP     kaylaitsines  Bikini Body Guide     134
MEDICINE BALL CRAB WALKS 1. Start by collecting a medicine ball  6-12kg  and holding it directly in front of your chest wi...
MEDICINE BALL CRAB WALKS     kaylaitsines  Bikini Body Guide     136
MEDICINE BALL SQUAT PRESS 1. Holding a medicine ball  6-12kg  with two hands directly in front of your chest, plant both f...
MOUNTAIN CLIMBERS 1. Place both hands on the floor slightly further than shoulder width apart and feet together resting on...
MOUNTAIN CLIMBERS   PUSH UPS 1. Place both hands on the floor slightly further than shoulder width apart and feet together...
MOUNTAIN CLIMBER PUSH UPS     kaylaitsines  Bikini Body Guide     140
PLANK 1. Start by placing your forearms  elbow to wrist  firmly on the floor and linking your fingers together. 2. Raise y...
PUSH UPS 1. Place both hands on the floor slightly further than shoulder width apart and feet together behind you resting ...
RAISED LEG SIT UP   TWIST 1. Position yourself on the floor on a yoga mat with your feet extended out in front of you on t...
REVERSE LUNGE   KNEE LIFT 1. Ensuring your shoulders are back and chest out, plant both feet on the floor slightly further...
REVERSE LUNGE   KNEE LIFT  VARIATION  REVERSE LUNGE   KNEE LIFT  WITHOUT STEP  If you do not have access to a step, then t...
SCISSOR KICKS 1. Start by placing a flat bench vertically behind you and position yourself directly in front of it. 2. Gen...
SKIPPING 1. Standing one the balls of your feet, hold one skipping rope handle in your right hand and the other in your le...
SNAP JUMPS 1. Plant both feet on the floor slightly further than shoulder width apart. 2. Looking straight ahead, bend at ...
SNAP JUMP   KNEE UPS 1. Start by placing a bench horizontally in front of you. 2. Once stable, place both hands on the ben...
SNAP JUMP   KNEE UPS     kaylaitsines  Bikini Body Guide     150
SPIDER PUSH UPS 1. Place both hands on the floor slightly further than shoulder width apart and feet together behind you r...
SPLIT SQUATS 1. Start by placing a small bench vertically between your feet. 2. Stand up on the bench and ensure that it i...
SQUATS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward. 2. Looking...
STEP UPS   WITH OR WITHOUT WEIGHTS   1. Start by placing the bench  30cm   horizontally in front of you. 2. Ensuring your ...
STEP UPS  WITHOUT WEIGHTS  WITH WEIGHTS     kaylaitsines  Bikini Body Guide     155
STRAIGHT LEG JACKKNIFES 1. Start by lying straight on your back on the floor, with both hands above your head. Ensure that...
STRAIGHT LEG RAISES 1. Start by lying straight on your back on the floor and place both hands underneath your coccyx bone,...
STRAIGHT LEG RAISES  VARIATION  STRAIGHT LEG RAISES  ON BENCH  To increase the difficulty of this exercise, you may choose...
STRAIGHT LEG RAISES   HIP LIFT 1. Start by placing a flat bench vertically behind you and position yourself directly in fr...
STRAIGHT LEG SIT UP 1. Start by lying flat on the floor on a yoga mat with your feet extended out in front of you and arms...
STRAIGHT LEG SIT UP   TWIST 1. Start by lying flat on the floor on a yoga mat with your feet extended out in front of you....
STATIONARY LUNGES 1. Holding one dumbbell  3-6kg  in each hand, stand tall with your feet shoulder width apart. Ensure tha...
SUMO JUMP SQUATS 1. Plant both feet on the floor wider than shoulder width. Point feet slightly outward. 2. Looking straig...
SUMO SQUATS 1. Plant both feet on the floor wider than shoulder width. Point feet slightly outward. 2. Looking straight ah...
TOE TAPS 1. Start by lying straight on your back on a yoga mat, with arms extended above your head. Ensure that your elbow...
TRICEP DIPS 1. Start by placing a bench  30cm   horizontally behind you and sitting on the edge with your knees bent  like...
TRICEP DIPS  VARIATION  TRICEP DIPS  FEET RAISED  To increase the difficulty of this exercise, place your feet on a bench ...
TUCK JUMPS 1. Plant both feet on the floor slightly further than shoulder width apart. 2. Looking straight ahead, bend at ...
WALKING LUNGES   WITH OR WITHOUT WEIGHTS   1. Standing tall with your feet shoulder width apart, place your hands on your ...
WEIGHTED BENT LEG JACKKNIFES 1. Start by lying straight on your back on a yoga mat, holding a dumbbell  3-8kg  above your ...
WEIGHTED SUMO SQUATS  ON BENCH  1. Start by placing two benches vertically on either side of you. 2. Carefully step onto t...
WEIGHTED SUMO SQUATS  VARIATION  WEIGHTED SUMO SQUATS  ON FLOOR  If you do not have access to two benches or wish to reduc...
X HOPS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward. 2. Looking...
X JUMPS 1. Plant both feet on the floor slightly further than shoulder width apart. Point feet slightly outward. 2. Lookin...
X JUMPS     kaylaitsines  Bikini Body Guide     175
STRETCHING - CALVES HAMSTRINGS 1 1. While seated on a yoga mat, extend both legs out in front of you. 2. Lift up and turn ...
STRETCHING - ADDUCTORS 1 1. While seated on a yoga mat, extend both legs out in front of you. 2. Move both legs outwards a...
STRETCHING - ADDUCTORS 2 1. While seated on a yoga mat, extend both legs out in front of you. 2. Lift up and turn out both...
STRETCHING - HIP FLEXORS 1. Begin in a kneeling position on a yoga mat. 2. Release your right leg and take one large step ...
STRETCHING - CALVES HAMSTRINGS 2 1. Plant both feet on the floor slightly further than shoulder width apart. 2. Keeping yo...
STRETCHING - QUADS 1. Plant both feet on the floor shoulder width apart. 2. Bend your left knee to bring your foot back di...
STRETCHING - CALVES HAMSTRINGS 3 1. Plant both feet on the floor shoulder width apart. 2. Release your left leg and take a...
STRETCHING - GLUTES     BUM     1. Plant both feet on the floor shoulder width apart. 2. Release your right leg and turn i...
STRETCHING - ABS 1. Start by lying flat on your stomach on a yoga mat. 2. Bring your arms in and place your hands flat on ...
STRETCHING - LATS  SIDES  1. Plant both feet on the floor slightly wider than shoulder width apart. 2. Stand tall and exte...
STRETCHING - DELTOID  SHOULDER  1. Plant both feet on the floor shoulder width apart with arms by your sides. 2. Raise you...
STRETCHING - TRICEPS 1. Plant both feet on the floor shoulder width apart with arms by your sides. 2. Release your left ar...
STRETCHING - PECS  CHEST  1. Plant both feet on the floor shoulder width apart with arms by your sides. 2. Reposition your...
Well done  Congratulations on completing my Bikini Body Training Guide 1.0  Now that you have finished, you are probably w...