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bikini BODY guide workouts exercise training plan Exclusively for sharon rech27 gmail com 0003848193
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 Authors 5 Cardio 88 3 Mission Statement 8 Resistance Training 93 4 Overview 10 Stretching 94 5 Your Weekly Workouts 13 Posture 96 6 Tracking Your Progress 19 Progress Photos 20 7 Equipment Substitutions 21 8 Note for Beginners 22 9 Workouts 23 Symbols 24 Injury Prevention 98 Pre Training Post Pregnancy 101 12 Exercise Glossary 105 Circuits 106 Stretching 176 13 Final Remarks 189 Circuits 30 10 Rehabilitation 82 Stretching Routines 84 kaylaitsines Bikini Body Guide 2
Table of Contents 1. Product Disclosure.........   .......3  11. Education..................   ...........86  2. About the...
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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 Fresh Fitness The information provided is designed to help individuals within the The Bikini Body Training Company Pty Ltd specified market progress towards their health makes no warranties or representations and fitness goals It is not specifically tailored express or implied as to suit any injuries health problems or any to the accuracy or completeness timeliness or other problems that could be aggravated usefulness of any opinions advice services or with low moderate or high intensity physical other information contained or referenced to exercise If you are an individual with such in this document The Bikini Body Company problems please seek the help of GP Personal Pty Ltd does not assume any risk for your Trainer or similar health professional use of this information as such materials or The materials and content contained in Kayla content may not contain the most recent Itsines Healthy Bikini Body Guide information This resource is not individually are for general health improvement tailored It is a guideline which has emerged via recommendations only and are not intended to a combination of personal experience be a substitute for professional medical advice government guidelines and where possible diagnosis or treatment Although in depth scientific literature information and specific exercises are given The information and other material available users of this specific program should not rely from this book come from a number of sources exclusively on information provided in this including the personal experiences of Kayla program for their own health needs as it is Itsines and the staff at Fresh Fitness third branded as a set of guidelines aimed at a parties who have given permission for use of broad spectrum audience market specified in their material and material copied under introduction All specific medical questions statutory licenses Accordingly the information should be presented to your own health care and material in this book is copyright 2013 professional The Bikini Body Training Company Pty Ltd Kayla Itsines Healthy Bikini Body Guide is not Therefore no part of this book may in any form written to promote poor body image or extreme or by any electronic mechanical training regimes As the referenced information photocopying recording or any other means provided the entirety of the training be reproduced stored in a retrieval system or recommendations as well as the educational be broadcast sold or transmitted without the resources provided are clinically proven and prior permission of the publisher The Bikini referenced The Bikini Body Training Company Body Training Company Pty Ltd Pty Ltd should not be held liable for the
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
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 of Fitness Upon completing the AIF Master Trainer course I began working at a femaleonly personal training centre in Adelaide South Australia Soon after I started my own business called The Bikini Body Training Company Pty Ltd and from there it began After such an amazing response to my business in the first 6 months I began to build an online presence via Instagram and Facebook which essentially became my blog This is where I started to upload client transformations healthy eating ideas and some training tips for all the women I couldn t reach around the world In 2012 I also teamed up with my partner s company Fresh Fitness Solutions founded in 2011 so we could run bootcamps in order to service more women who wanted our help It is now 2014 and we pride ourselves on our bikini body training helpful nutrition guidelines and most importantly continuing to help our clients achieve incredible life changing results Together we hope to continue bringing life changing experiences to more and more women around the world Including YOU kaylaitsines Bikini Body Guide 6
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 Heavyweight Division I realised my underlying passion for the health and fitness industry I decided to study personal training at the Australian Institute of Fitness This was secondary study to a double degree in Business and Commerce I had recently been studying My transformation from the 60kg classical musician in high school to a 102kg bodybuilder was hugely motivating for not only myself but as I soon learned my clients and many others too I used to be under the impression that success with sport music and education were most valuable to me The amount of knowledge I gained and applied to achieve my goals in natural bodybuilding became hugely beneficial when coaching my first few clients However I quickly realised that the success of my clients was much more fulfilling and motivating than my own As my passion for client results grew I realised that together with my beautiful partner Kayla Itsines we could have a positive impact on more women s lives kaylaitsines Bikini Body Guide 7
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 experience and the more I interviewed my female clients it became apparent that many girls were This is my mission I want to help as many women as possible achieve their ideal body their confidence and their happiness aspiring for a specific yet common look What these girls really wanted was the Hence with the help of Fresh Fitness I confidence and positive physical change created this Bikini Body Training Guide that came as a result of a healthy lifestyle I have heard many trainers and individuals The body type I am referring to is a far cry say lots of different things about how to from the very muscular look that a lot of get results such as what IS required women obtain through other training what is NOT required shortcuts you can styles and advice I found that some take and things to avoid In this ebook I trainers in this industry do not properly am hoping to clear the confusion for you understand or listen to their client s goals and focus more on YOUR specific goals and are therefore not able to advise them in a way that will help attain their client s desired appearance or outcome kaylaitsines Bikini Body Guide 8
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 to more easily obtain the things you want in life through Life is all about 80 diet plus 20 training or Eat whatever you want just train at 120 wasting less time energy and emotion I completely understand that there are many women around the world that have different goals or are already comfortable with their body I do not promote my work in a derogatory or demeaning way to anyone as we all have different tastes With the experience of my clients results over the last 5 years I firmly believe that My work is entirely about making women neither of those are the answer My feel comfortable about their bodies and answer is being 100 committed to a assisting the women that specifically healthy lifestyle Your lifestyle includes a seek the outcomes that my advice has range of things from the food you eat proven to achieve the beverages you drink the cardio you do your resistance training how much sleep you get how much work study you do and so much more I want to help educate girls all around the world and make them understand that exclusionary diets or training styles are not necessarily the best way to go rather a well rounded healthy lifestyle can be far more flexible beneficial and enjoyable kaylaitsines Bikini Body Guide 9
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 exclusionary diets or poor body image But I am in the business of advocating a balanced healthy lifestyle based on clinically proven science and my own personal results with clients This Bikini Body Training Guide has been developed to suit my training market of women aged 16 years and over who want to obtain what Fresh Fitness and I call a bikini body To us a be the same that goal being happiness through health Over the past few years Fresh Fitness and I have taken the time to research and write this eBook as one of resources for my target market The information in this eBook is based upon a combination of various research articles cited throughout and personal experiences with both my clients clients of Fresh Fitness and my own personal health journey We acknowledge that everyone is an individual In this way we wish to be seen as advocates for positive health with a focus on educating our audience and promoting healthy attitudes around the bikini body ideology bikini body is not a certain body weight size or look but rather a state of mind where you are confident and feel good about YOU I do not believe that a single figure idealistic individual or image should be the sole goal for a broad spectrum audience I think the end goal should still all kaylaitsines Bikini Body Guide 10
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 will cover No one is going to give you your body for all of your training requirements for simply reading this book In the same cardiovascular exercise plyometric way no one is going to give you a high circuit training stretching and end career just for having a degree If rehabilitation It will also provide you with you want it YOU have to earn it a firm foundation of knowledge If you put in 10 effort don t expect to pertaining to exercise This includes get 100 of the outcome This rule applies for anything in life If you don t 4 weeks worth of pre training resistance training circuits 12 weeks worth of resistance training put in the effort with health study work or sport you will not succeed You only get out what you put in circuits Step by step glossary on how to complete each of the exercises in the resistance training circuits Information on how to effectively track your progress In depth education section which The amazing confidence we all seek is only reserved for those individuals who are willing to put in time and effort into their whole lifestyle I want to make it very clear that I do not drink alcohol I have never smoked and I have never done drugs I do not taint my health or discusses general training principles my body by putting things like these in it such as cardio resistance training I take my health and the health of all of stretching posture injury prevention my clients very seriously which now and considerations for pre training includes YOU I expect you to do the and post pregnancy same kaylaitsines Bikini Body Guide 11
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 resting and rehabilitation in order to reach your goals Using this training eBook in conjunction with my nutrition guidelines can help you to obtain the best results in the same way my clients and the clients of Fresh Fitness have and continue to As I stated above no single aspect of your lifestyle is powerful enough to overcome a lack in any other area of your lifestyle In saying that if you have great training but a poor diet your progress can be largely hindered Please visit www kaylaitsines com to find out what you should be eating to maximise your results Together the healthy eating advice recommendations in my Nutrition Healthy Eating Lifestyle Plan H E L P and the training advice provided herein are intended to further educate and assist women to work toward their health and fitness goals kaylaitsines Bikini Body Guide 12
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 my recommended styles of training Collectively these styles of training are fun high intensity forms of exercise burn lots of calories Resistance Training promote large positive hormonal response Cardio Training are fantastic for fitness Rehabilitation Stretching challenge both the mind and body Resistance Training More information about resistance training can The circuits that I have provided from pages 30 to 81 in this guide will form your weekly resistance be found on page 93 Circuits training requirements Inside the As mentioned previously the resistance training circuit workouts is a mix of portion of this training program will require you plyometric jump body weight to follow a circuit format Rather completing a and hypertrophy muscle and set number of repetitions and then resting strength building training I circuit training requires you to perform two or choose a combination of these more exercises with a specific number of styles of training because in my repetitions as many times you can in a set experience you should always amount of time include multiple styles of training to help cover all aspects of your Each workout in this program will consist of two body rounds of two different circuits each lasting seven minutes In each circuit you will need to complete the four exercises as many times as kaylaitsines Bikini Body Guide 13
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 entire seven minutes State This can be used to define only resting when the timer goes off exercise types such as walking when you stay at the same pace for the entire In between each circuit take 30 90 time LISS therefore is any moderate or seconds to rest Drink water between long duration cardiovascular exercise rounds as you feel necessary but not too that maintains the same duration much as this may make you feel sick I throughout recommend alternating between the two circuits See page 28 for my Here are some examples of what you recommended workout structure could do to complete your LISS workout Note Prior to beginning your resistance training I recommend going for a 5 minute fast paced walk Being warm helps to lubricate joints keep muscles safe for exercise and decrease injury risk Cardio Training During these twelve weeks you will 35 45 minutes of walking at approximately 6 0 6 4 kmph 3 7 3 9 mph 35 45 minutes of low resistance cycling 35 45 minutes on the cross trainer at the same speed as a fast paced walk perform two different styles of cardio LISS low intensity steady state or HIIT high intensity interval training The number of sessions that you will complete will vary depending on how far into the program you are HIIT stands for High Intensity Interval Training Interval training consists of two periods typically called the rest and work periods The intervals that you will be using are a 30 30 set up This means that you will sprint at 90 100 capacity 12 17 kmph 7 5 10 5 mph for 30 kaylaitsines Bikini Body Guide 14
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 seconds and repeat can be found on pages 88 to 92 This is typically done on a treadmill or bike in a gym over a period of 10 15 minutes Rehabilitation As most of you would know stretching is Note When using a treadmill I recommend jumping your feet onto the sides for the rest period and carefully jump back on for the work period rather than changing the pace continuously Take care when returning to the treadmill Ensure that you stabilise your body by firmly holding onto the handles as it will be going very fast a great way to relax It also plays a large role in recovery injury prevention and of course flexibility In addition to stretching at the end of each workout I recommend that you complete at least one rehabilitation session every week By this I mean a session that is entirely dedicated to stretching and or foam rolling More information about rehabilitation and its Here are some examples of what you importance can be found on pages 94 could do to complete your HIIT to 95 workout 10 15 minutes of interval sprints on the treadmill rower or bike 10 15 minutes of interval sprints on any flat stable outdoor surface e g grass kaylaitsines Bikini Body Guide 15
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 limit For this In the workouts section you will see that reason I will reiterate that the number of I have divided the Workouts section of sessions outlined in Week 9 12 should guide into three training blocks Weeks be considered as maximums 1 4 Weeks 5 8 and Weeks 9 12 I have also provided four weeks worth of By this point you should be able to keep pre training for individuals who are training and seeing regular results I do absolute beginners are new to this style not condone exercising at a frequency of training or are returning to training above this While training at this level I after giving birth to a baby and have also recommend placing a large focus on received doctor s clearance for this stretching and resting also When program exercising at such high intensity so regularly it is important to give your The number of sessions that you do for muscles time to relax recover and each style of training will change as you adapt progress throughout the guide so pay careful attention to the weekly training recommendations that I have set out on page 17 To ensure continued progress throughout this training program I have used a technique called progressive overload Simply speaking progressive overload involves changing your training frequency or resistance in order to continually challenge your body kaylaitsines Bikini Body Guide 16
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 of resistance training 1 2 sessions of LISS cardio training 2 3 sessions of LISS cardio training 1 rehabilitation stretch session 1 rehabilitation stretch session WEEKS 3 4 WEEKS 5 8 2 3 sessions of resistance training 2 3 sessions of resistance training 2 3 sessions of LISS cardio training 3 4 sessions of LISS cardio training 1 rehabilitation stretch session 1 rehabilitation stretch session WEEKS 9 12 3 4 sessions of resistance training 2 3 sessions LISS cardio training 1 2 sessions HIIT cardio training 1 2 rehabilitation stretch session s kaylaitsines Bikini Body Guide 17
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 you arrange your weekly workouts However as everyone s lifestyle and commitments are unique I will point out that this is an My recommendations DO NOT perform resistance training and HIIT training on the same day You CAN choose to perform LISS and resistance training on the same day but is it important that you perform example only them as two separate sessions i e For this reason I have provided a list of recommendations or guidelines for you to follow You should try and follow these morning and night NOT within the same session DO NOT do more than 2 sessions of guidelines when spreading your resistance and or cardio training workouts throughout the week You can approx 60 70 minutes of exercise also download my Free Weekly per day Timetable from my website to help you Rehabilitation is not the same with this This is available for download intensity as other training and can be at www kaylaitsines com free timetable done after any other session of exercise resistance LISS or HIIT It is a form of cool down and rehabilitation Weeks 1 4 Monday Resistance LISS Tuesday Wednesday Thursday Friday Saturday Sunday HIIT Stretch kaylaitsines Bikini Body Guide 18
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 using two you have eaten methods to track your progress It is very important that you do this consistently using the guidelines that I have provided below During these twelve weeks progress photos will be your primary form of measurement and You should be measuring your progress On the same day each week At the same time Wearing the same clothes Using the same scales when weighing yourself your body weight will be the secondary Although you will be I suggest that you weigh yourself every fourth tracking your weight you should Monday morning as soon as you get up Don t focus your attention on the changes worry I have included some reminders into your in your photos This is because weekly workouts Try not to do this everyday as some changes may not be visible this helps to avoid disappointment with small day on the scales but may be VERY to day changes which are perfectly normal visible in the mirror particularly if you have a moderate or light starting weight Without visible record of your progress it is very easy to lose motivation When measuring your progress it is important that you take photos or weigh yourself in similar situation each time This means that your results will not be influenced by kaylaitsines Bikini Body Guide 19
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 throughout your transformation Take your before photos prior to starting my program DO NOT delete any of the photos you take Set a reminder in your phone calendar every four weeks to retake your photos Ensure the camera is away from your face Wear a crop top or bra underwear or shorts Take the image on the same angle vertical and horizontal position Make sure you always take the photo in the same circumstances i e your bedroom wardrobe mirror 6AM Monday At the end of every four weeks you will see that I have written a reminder in your weekly workouts to take a progress photo Make sure your photos are full length body shots Ensure you have both 1 front view I love seeing your progress so and 1 side view take as many others please feel free to TAG me in your as you like photos via my social media pages Keep your feet together ankles with kayla_itsines or touching kaylaitsines You can also email Keep your hands slightly away from me your progress photos to body transformations kaylaitsines com Assume a natural relaxed stance NOT posing kaylaitsines Bikini Body Guide 20
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 of your own home Before you get started you will need a few things I understand that not everybody has access to a gym or can afford equipment This is why I have included a list of substitute equipment Please be careful when selecting substitute items ensuring they are safe and secure EQUIPMENT Dumbbells 3 6kg Medicine Ball 6 12kg 2 Flat Benches 30cm Skipping Rope OTHER ITEMS Drink Bottle Foam Roller Sweat Towel Yoga Mat Music SUBSTITUTES Dumbbells two safe heavy objects that you can grip comfortably Medicine Ball dumbbells can be used instead Flat Bench any flat stable and safe surface such as a chair ledge park bench etc Skipping Rope There is no substitute for a skipping rope however you could always do air skips if you are space restricted or are unable to purchase one Bikini Body Guide 21
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 already have a basic level of cardio fitness Due to the high intensity of this style of training I do not recommend them for absolute beginners and are returning to training after giving birth to a baby and have received doctor s clearance for this program Regardless of your fitness level it is important that you read the education section prior to commencing this guide For this reason I have provided four weeks worth of additional training called Pre Training Like the rest of this training guide I have incorporated the technique of progressive overload into these pre training workouts The first two weeks consist primarily of body weight exercises with plyometric and weights training being incorporated into the next two weeks In short these workouts have been written to prepare you for Week 1 12 thus they should be completed first particularly if you are a beginner are new to this type of training kaylaitsines Bikini Body Guide 22
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 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 Plank 30 SECS This symbol indicates that the exercise is time based rather than repetition based You will need to perform the exercise continuously during the designated time provided Refer to the box to the right of the exercise name for the length of time that you will need to perform the exercise e g ONE MIN
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 numbers directly next to it indicates the recommended weight range This refers to weight of EACH dumbbell Medicine Ball 6 12 KG This symbol indicates that a medicine ball is required The numbers directly next to it indicate the recommended weight range
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 unable to purchase or access a bosu then it can easily be omitted from your workouts Regression Straight Leg Raises 15 REPS This symbol indicates that a less difficult alternative is provided in the exercise glossary Refer to the exercise within the glossary for cues
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 social media pages with kayla_itsines or kaylaitsines You can also email your progress photos to me at transformations kaylaitsines com
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 will need to repeat the 4 given exercises as many times as possible within 7 minutes You stop when the timer stops Take 30 90 seconds rest between circuits Alternate between circuits Warm Up CIRCUIT ONE 7 minutes Break 30 seconds CIRCUIT TWO 7 minutes Break 30 seconds CIRCUIT ONE 7 minutes Break 30 seconds CIRCUIT TWO 7 minutes Cool Down Stretch kaylaitsines Bikini Body Guide 28
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
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 REPS Stationary Lunges 24 REPS 12 PER SIDE Sumo Squats 15 REPS Skipping 50 REPS Step Ups 24 REPS Knee Ups 24 REPS Mountain Climbers 50 REPS 12 PER SIDE Cool Down Lower Body Stretch Routine see page 84 Pre Training Week 1 Tuesday LISS 35 45 mins 12 PER SIDE 12 PER SIDE 25 PER SIDE
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 15 REPS 15 REPS 15 REPS 30 SECS Circuit Two 2x7min Lay Down Push Ups On Knees 15 REPS Straight Leg Sit Ups 15 REPS Tricep Dips 15 REPS Ab Bikes 30 REPS Cool Down Upper Body Stretch Routines see page 85 Pre Training Week 1 Thursday LISS 35 45 mins 15 PER SIDE
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 REPS Burpees 10 REPS Lay Down Push Ups On Knees 15 REPS Tricep Dips 20 REPS Step Ups 24 REPS Straight Leg Sit Ups 15 REPS Mountain Climbers 50 REPS Cool Down Lower and Upper Body Stretch Routines see page 84 85 Pre Training Week 1 Saturday REHABILITATION see pages 82 85 12 PER SIDE 25 PER SIDE
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 REPS Stationary Lunges 24 REPS 12 PER SIDE Sumo Squats 15 REPS Skipping 50 REPS Step Ups 24 REPS Knee Ups 24 REPS Mountain Climbers 50 REPS 12 PER SIDE Cool Down Lower Body Stretch Routine see page 84 Pre Training Week 2 Tuesday LISS 35 45 mins 12 PER SIDE 12 PER SIDE 25 PER SIDE
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 15 REPS 15 REPS 15 REPS 30 SECS Circuit Two 2x7min Lay Down Push Ups On Knees 15 REPS Straight Leg Sit Ups 15 REPS Tricep Dips 15 REPS Ab Bikes 30 REPS Cool Down Upper Body Stretch Routines see page 85 Pre Training Week 2 Thursday LISS 35 45 mins 15 PER SIDE
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 REPS Burpees 10 REPS Lay Down Push Ups On Knees 15 REPS Tricep Dips 20 REPS Step Ups 24 REPS Straight Leg Sit Ups 15 REPS Mountain Climbers 50 REPS Cool Down Lower and Upper Body Stretch Routines see page 84 85 Pre Training Week 2 Saturday REHABILITATION see pages 82 85 12 PER SIDE 25 PER SIDE
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 Jump Squats 15 REPS Walking Lunges 24 REPS 6 12 KG Knee Ups 24 REPS 12 PER SIDE 12 PER SIDE 3 6 KG Skipping 50 REPS Burpees 10 REPS Stationary Lunges 24 REPS Weighted Step Ups 24 REPS 12 PER SIDE 3 6 KG Cool Down Lower Body Stretch Routine see page 84 Pre Training Week 3 Tuesday LISS 35 45 mins 12 PER SIDE 3 6 KG
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 Mountain Climbers 4 Push Ups 1 15 REPS Straight Leg Sit Ups 15 REPS Toe Taps 20 REPS Tricep Dips 15 REPS Lay Down Push Ups On Knees 15 REPS Straight Leg Raises 15 REPS Commandos 20 REPS Cool Down Upper Body Stretch Routines see page 85 Pre Training Week 3 Thursday LISS 35 45 mins 10 PER SIDE
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 2x7min Jump Lunges 20 REPS Sumo Squats 15 REPS Skipping 50 REPS Straight Leg Sit Ups 20 REPS 10 PER SIDE 6 12 KG Burpees Push Ups Toe Taps 10 REPS 15 REPS 15 REPS Cool Down Lower and Upper Body Stretch Routines see page 84 85 Pre Training Week 3 Saturday LISS 35 45 mins REHABILITATION see page 82 85
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 Jump Squats 15 REPS Walking Lunges 24 REPS 6 12 KG Knee Ups 24 REPS 12 PER SIDE 12 PER SIDE 3 6 KG Skipping 50 REPS Burpees 10 REPS Stationary Lunges 24 REPS Weighted Step Ups 24 REPS 12 PER SIDE 3 6 KG Cool Down Lower Body Stretch Routine see page 84 Pre Training Week 4 Tuesday LISS 35 45 mins 12 PER SIDE 3 6 KG
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 Mountain Climbers 4 Push Ups 1 15 REPS Straight Leg Sit Ups 15 REPS Toe Taps 20 REPS Tricep Dips 15 REPS Lay Down Push Ups On Knees 15 REPS Straight Leg Raises 15 REPS Commandos 20 REPS Cool Down Upper Body Stretch Routines see page 85 Pre Training Week 4 Thursday LISS 35 45 mins 10 PER SIDE
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 2x7min Jump Lunges 20 REPS Sumo Squats 15 REPS Skipping 50 REPS Straight Leg Sit Ups 20 REPS 10 PER SIDE 6 12 KG Burpees Push Ups Toe Taps 10 REPS 15 REPS 15 REPS Cool Down Lower and Upper Body Stretch Routines see page 84 85 Pre Training Week 4 Saturday LISS 35 45 mins REHABILITATION see page 82 85
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 social media pages with kayla_itsines or kaylaitsines You can also email your progress photos to me at transformations kaylaitsines com
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 REPS Burpees 10 REPS Walking Lunges 24 REPS Weighted Step Ups 24 REPS 12 PER SIDE 3 6 KG Knee Ups 24 REPS 12 PER SIDE 8 PER SIDE 12 PER SIDE 3 6 KG Medicine Ball Squat Press 15 REPS 6 12 KG Cool Down Lower Body Stretch Routine see page 84 Week 1 Tuesday LISS 35 45 mins
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 2x7min Mountain Climbers 40 REPS Ab Bikes 40 REPS 20 PER SIDE 20 PER SIDE 6 12 KG Lay Down Push Ups 15 REPS Straight Leg Sit Ups Twist 30 REPS Tricep Dips 15 REPS Straight Leg Sit Ups 15 REPS Cool Down Upper Body Stretch Routine see page 85 Week 1 Thursday LISS 35 45 mins 15 PER SIDE
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 10 REPS 6 12 KG Knee Ups 30 REPS 15 PER SIDE Straight Leg Sit Ups 15 REPS Ab Bikes 20 PER SIDE 40 REPS Weighted Step Ups 30 REPS 15 PER SIDE 3 6 KG Walking Lunges 24 REPS 12 PER SIDE Push Ups 15 REPS 3 6 KG Cool Down Lower and Upper Body Stretch Routines see page 84 85 Week 1 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 20 REPS Walking Lunges 24 REPS 10 PER SIDE 12 PER SIDE 3 6 KG Knee Ups 24 REPS 12 PER SIDE Reverse Lunge Knee Lift 30 REPS Sumo Squats 15 REPS Jump Squats 15 REPS Cool Down Lower Body Stretch Routine see page 84 Week 2 Tuesday LISS 35 45 mins 15 PER SIDE
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 20 REPS 3 6 KG Tricep Dips 15 REPS Mountain Climbers 4 Push Ups 1 15 REPS Commandos 24 REPS 12 PER SIDE Straight Leg Raises 15 REPS Straight Leg Jackknifes 20 REPS Lay Down Push Ups Cool Down Upper Body Stretch Routine see page 85 Week 2 Thursday LISS 35 45 mins 15 REPS
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 15 REPS Jump Lunges 30 REPS Straight Leg Jackknifes 15 REPS Skipping 100 REPS Commandos 24 REPS Lay Down Push Ups Sumo Squats 15 PER SIDE 15 REPS 15 REPS 12 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 2 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 REPS Burpees 10 REPS Walking Lunges 24 REPS Weighted Step Ups 24 REPS 12 PER SIDE 3 6 KG Knee Ups 24 REPS 12 PER SIDE 8 PER SIDE 12 PER SIDE 3 6 KG Medicine Ball Squat Press 15 REPS 6 12 KG Cool Down Lower Body Stretch Routine see page 84 Week 3 Tuesday LISS 35 45 mins
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 2x7min Mountain Climbers 40 REPS Ab Bikes 40 REPS Straight Leg Sit Ups Twist 30 REPS Straight Leg Sit Ups 15 REPS 20 PER SIDE 20 PER SIDE 6 12 KG Lay Down Push Ups Tricep Dips 15 REPS 15 REPS Cool Down Upper Body Stretch Routine see page 85 Week 3 Thursday LISS 35 45 mins 15 PER SIDE
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 10 REPS 6 12 KG Knee Ups 30 REPS 15 PER SIDE Straight Leg Sit Ups 15 REPS Ab Bikes 20 PER SIDE 40 REPS Weighted Step Ups 30 REPS 15 PER SIDE 3 6 KG Walking Lunges 24 REPS 12 PER SIDE Push Ups 15 REPS 3 6 KG Cool Down Lower and Upper Body Stretch Routines see page 84 85 Week 3 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 20 REPS Walking Lunges 24 REPS 10 PER SIDE 12 PER SIDE 3 6 KG Knee Ups 24 REPS 12 PER SIDE Reverse Lunge Knee Lift 30 REPS Sumo Squats 15 REPS Jump Squats 15 REPS Cool Down Lower Body Stretch Routine see page 84 Week 4 Tuesday LISS 35 45 mins 15 PER SIDE
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 20 REPS 3 6 KG Tricep Dips 15 REPS Mountain Climbers 4 Push Ups 1 15 REPS Commandos 24 REPS 12 PER SIDE Straight Leg Raises 15 REPS Straight Leg Jackknifes 20 REPS Lay Down Push Ups Cool Down Upper Body Stretch Routine see page 85 Week 4 Thursday LISS 35 45 mins 15 REPS
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 15 REPS Jump Lunges 30 REPS Straight Leg Jackknifes 15 REPS Skipping 100 REPS Commandos 24 REPS Lay Down Push Ups Sumo Squats 15 PER SIDE 15 REPS 15 REPS 12 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 4 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 social media pages with kayla_itsines or kaylaitsines You can also email your progress photos to me at transformations kaylaitsines com
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 Circuit Two Jump Lunges 30 REPS Medicine Ball Crab Walk 15 REPS 10 15 KG 15 REPS Burpees 2x7min 15 PER SIDE 6 12 KG Weighted Walking Lunges 24 REPS 12 PER SIDE 3 6 KG Weighted Step Ups 30 REPS 15 PER SIDE Skipping 3 6 KG Cool Down Lower Body Stretch Routine see page 84 Week 5 Tuesday LISS 35 45 mins 100 REPS
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 Squat Press 2x7min 15 REPS 3 6 KG Straight Leg Raises Hip Lift 15 REPS Decline Push Ups 15 REPS Lay Down Push Ups 15 REPS Tricep Dips Feet Raised 15 REPS Weighted Bent Leg Jackknifes 15 REPS Commandos 3 6 KG Cool Down Upper Body Stretch Routine see page 85 Week 5 Thursday LISS 35 45 mins 24 REPS 12 PER SIDE
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 Circuit Two Burpees 2x7min 15 REPS Raised Leg Sit Ups Twist 30 REPS 15 PER SIDE 3 6 KG Skipping 100 REPS Ab Bikes 40 REPS Straight Leg Jackknifes 15 REPS Straight Leg Raises 15 REPS 20 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 5 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 3 6 KG Plank 1 MIN Tricep Dips Feet Raised Bent Leg Raises Hip Lift 20 REPS 25 REPS Straight Leg Raises Hip Lift 15 REPS Raised Leg Sit Ups Twist 20 REPS Straight Leg Raises 20 REPS Cool Down Upper Body Stretch Routine see page 85 Week 6 Tuesday LISS 35 45 mins 10 PER SIDE
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 Leg Jackknifes 20 REPS Mountain Climbers 50 REPS Skipping 100 REPS Scissor Kicks 40 REPS Ab Bikes 40 REPS X Jumps 20 REPS 20 PER SIDE Cool Down Upper Body Stretch Routine see page 85 Week 6 Thursday LISS 35 45 mins 25 PER SIDE 20 PER SIDE 10 PER SIDE
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 Weighted Step Ups 30 REPS Split Squats 15 REPS Weighted Walking Lunges 24 REPS 15 PER SIDE 15 REPS 3 6 KG Jump Lunges 40 REPS 20 PER SIDE 12 PER SIDE 3 6 KG Tuck Jumps 15 REPS Broad Jump Burpees 15 REPS Cool Down Lower Body Stretch Routine see page 84 Week 6 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 Circuit Two Jump Lunges 30 REPS Medicine Ball Crab Walk 15 REPS 10 15 KG 15 REPS Burpees 2x7min 15 PER SIDE 6 12 KG Weighted Walking Lunges 24 REPS 12 PER SIDE 3 6 KG Weighted Step Ups 30 REPS 15 PER SIDE Skipping 3 6 KG Cool Down Lower Body Stretch Routine see page 84 Week 7 Tuesday LISS 35 45 mins 100 REPS
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 Squat Press 2x7min 15 REPS 3 6 KG Straight Leg Raises Hip Lift 15 REPS Decline Push Ups 15 REPS Lay Down Push Ups 15 REPS Tricep Dips Feet Raised 15 REPS Weighted Bent Leg Jackknifes 15 REPS Commandos 3 6 KG Cool Down Upper Body Stretch Routine see page 85 Week 7 Thursday LISS 35 45 mins 24 REPS 12 PER SIDE
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 Circuit Two Burpees 2x7min 15 REPS Raised Leg Sit Ups Twist 30 REPS 15 PER SIDE 3 6 KG Skipping 100 REPS Ab Bikes 40 REPS Straight Leg Jackknifes 15 REPS Straight Leg Raises 15 REPS 20 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 7 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 3 6 KG Plank 1 MIN Tricep Dips Feet Raised Bent Leg Raises Hip Lift 20 REPS 25 REPS Straight Leg Raises Hip Lift 15 REPS Raised Leg Sit Ups Twist 20 REPS Straight Leg Raises 20 REPS Cool Down Upper Body Stretch Routine see page 85 Week 8 Tuesday LISS 35 45 mins 10 PER SIDE
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 Leg Jackknifes 20 REPS Mountain Climbers 50 REPS Skipping 100 REPS Scissor Kicks 40 REPS Ab Bikes 40 REPS X Jumps 20 REPS 20 PER SIDE Cool Down Upper Body Stretch Routine see page 85 Week 8 Thursday LISS 35 45 mins 25 PER SIDE 20 PER SIDE 10 PER SIDE
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 Weighted Step Ups 30 REPS Split Squats 15 REPS Weighted Walking Lunges 24 REPS 15 PER SIDE 15 REPS 3 6 KG Jump Lunges 40 REPS 20 PER SIDE 12 PER SIDE 3 6 KG Tuck Jumps 15 REPS Broad Jump Burpees 15 REPS Cool Down Lower Body Stretch Routine see page 84 Week 8 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 social media pages with kayla_itsines or kaylaitsines You can also email your progress photos to me at transformations kaylaitsines com
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 Squats 20 REPS Knee Ups 30 REPS 180 Degree Jump Squats 20 REPS Double Bench Jumps 15 REPS Medicine Ball Squat Press 15 REPS Snap Jump Knee Up 24 REPS 6 12 KG Cool Down Lower Body Stretch Routine see page 84 Week 9 Tuesday LISS 35 45 mins 15 PER SIDE 12 PER SIDE
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 Ball Squat Press 15 REPS Dumbbell Squat Press 15 REPS 3 6 KG 6 12 KG Tricep Dips Feet Raised 20 REPS Mountain Climbers 10 Push Ups 2 8 REPS 2x7min Decline Push Ups 15 REPS Bosu Burpees 15 REPS Cool Down Upper Body Stretch Routine see page 85 Week 9 Thursday LISS 35 45 mins
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 Straight Leg Jackknifes 20 REPS Weighted Bent Leg Jackknifes 20 REPS 3 6 KG Mountain Climbers 50 REPS 25 PER SIDE Straight Leg Raises On Bench Ab Bikes 50 REPS Raised Leg Sit Ups Twist 25 PER SIDE 20 REPS 30 REPS 15 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 9 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 Bench Jump 15 REPS Medicine Ball Squat Press 15 REPS 3 6 KG Double Bench Jumps 15 REPS 6 12 KG Medicine Ball Crab Walk 20 REPS 180 Degree Jump Squats 24 REPS X Jumps 30 REPS 6 12 KG Split Squats 20 REPS Cool Down Lower Body Stretch Routine see page 84 Week 10 Tuesday LISS 35 45 mins 15 PER SIDE
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 12 PER SIDE 3 6 KG Commandos 36 REPS 18 PER SIDE Tricep Dips Feet Raised 30 REPS Lay Down Push Up Tuck Jump 20 REPS Bosu Burpees 15 REPS Decline Push Ups 20 REPS In Out Push Ups Cool Down Upper Body Stretch Routine see page 85 Week 10 Thursday LISS 35 45 mins 20 REPS
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 Spider Push Ups 16 REPS Straight Leg Jackknifes 20 REPS Scissor Kicks 40 REPS Weighted Bent Leg Jackknifes 20 REPS 8 PER SIDE 20 PER SIDE 3 6 KG Bench Hops 30 REPS 15 PER SIDE Burpee Push Up Bench Jump 15 REPS Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 10 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 Squats 20 REPS Knee Ups 30 REPS 180 Degree Jump Squats 20 REPS Double Bench Jumps 15 REPS Medicine Ball Squat Press 15 REPS Snap Jump Knee Up 24 REPS 6 12 KG Cool Down Lower Body Stretch Routine see page 84 Week 11 Tuesday LISS 35 45 mins 15 PER SIDE 12 PER SIDE
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 Ball Squat Press 15 REPS Dumbbell Squat Press 15 REPS 3 6 KG 6 12 KG Tricep Dips Feet Raised 20 REPS Mountain Climbers 10 Push Ups 2 8 REPS 2x7min Decline Push Ups 15 REPS Bosu Burpees 15 REPS Cool Down Upper Body Stretch Routine see page 85 Week 11 Thursday LISS 35 45 mins
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 Straight Leg Jackknifes 20 REPS Weighted Bent Leg Jackknifes 20 REPS 3 6 KG Mountain Climbers 50 REPS 25 PER SIDE Straight Leg Raises On Bench Ab Bikes 50 REPS Raised Leg Sit Ups Twist 25 PER SIDE 20 REPS 30 REPS 15 PER SIDE Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 11 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 Bench Jump 15 REPS Medicine Ball Squat Press 15 REPS 3 6 KG Double Bench Jumps 15 REPS 6 12 KG Medicine Ball Crab Walk 20 REPS 180 Degree Jump Squats 24 REPS X Jumps 30 REPS 6 12 KG Split Squats 20 REPS Cool Down Lower Body Stretch Routine see page 84 Week 12 Tuesday LISS 35 45 mins 15 PER SIDE
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 12 PER SIDE 3 6 KG Commandos 36 REPS 18 PER SIDE Tricep Dips Feet Raised 30 REPS Lay Down Push Up Tuck Jump 20 REPS Bosu Burpees 15 REPS Decline Push Ups 20 REPS In Out Push Ups Cool Down Upper Body Stretch Routine see page 85 Week 12 Thursday LISS 35 45 mins 20 REPS
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 Spider Push Ups 16 REPS Straight Leg Jackknifes 20 REPS Scissor Kicks 40 REPS Weighted Bent Leg Jackknifes 20 REPS 8 PER SIDE 20 PER SIDE 3 6 KG Bench Hops 30 REPS 15 PER SIDE Burpee Push Up Bench Jump 15 REPS Cool Down Lower and Upper Body Stretch Routine see page 84 85 Week 12 Saturday LISS 35 45 mins REHABILITATION see pages 82 85
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 social media pages with kayla_itsines or kaylaitsines You can also email your progress photos to me at transformations kaylaitsines com
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 REHABILITATION COOL DOWN At the end of each workout hold each of the recommended stretch positions for 20 30 seconds Always remember to stretch both sides of your body and do so for an even amount of time For step by step instructions on how to do each of these see the pages 176 to 188 of the exercise glossary REHABILITATION For your rehabilitation stretch session perform both the upper and lower body stretch routines holding each position for 30 60 seconds each Always remember to stretch both sides of your body and do so for an even amount of time Take slow deep breaths and attempt to increase the stretch slightly each time you breathe out You may also include some self myofascial release or foam rolling into your rehabiliation sessions This should be done prior to your stretching routines Foam rollers will be available for purchase from my online store in December 2014 www kaylaitsines com kaylaitsines Bikini Body Guide 83
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 gs T Hamstrin Hip Flexors Quads Calves and Hamstrings Three Glutes Bum
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
Stretch Routine Upper Body  bikini BODY guide 2.0  Lats  Sides  Abs Deltoid  Shoulder   Triceps Pecs  Chest
bikini BODY guide 1 0 EDUCATION
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 sound education This most definitely applies to health and fitness Consider this if you are a first year mechanical apprentice and you pop a tire on a car it can easily be fixed Unfortunately this is not the case in the fitness industry or for your body For example if you have never lifted weights above your head before and lean too far back when doing before beginning a new journey Below you will find a user friendly education section specifically pertaining to the cardiovascular exercise resistance training and stretching I have made reference to throughout my guide Although I will be the first to say some clinical research papers are very controversial However the information I have provided below as well as the references are from the same information sources Fresh Fitness my clients and myself abide by an overhead press you could dislocate your shoulder and tear a muscle Similarly if you don t eat enough calories or if you eat too much of the wrong food you could end up malnourished and or with hormonal weight or digestive problems The potential damage done to your own body can be long term and sometimes irreversible I understand that many of us learn best from our own mistakes but I think with today s technology people should be able to easily educate themselves kaylaitsines Bikini Body Guide 87
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 com http www livestrong com Wilmore JH Costill DL Kennedy WL 2008 Physiology of Sport and Exercise 4th ed n Human Kinetics Champaign IL What is cardio The word cardio is short for cardiovascular exercise Cardio is a broad term that essentially covers any low intensity aerobic exercise Aerobic Increases in stamina fitness Stronger auto immune system better resistance to illness Decreases blood pressure Controls blood sugar levels Decreases potential for osteoporosis Strengthens your heart Boosts your mood And much much more As you can see above cardio can increase your health in a variety of ways not only externally but internally too How does it affect weight loss simply means in the presence of Like all forms of exercise cardio burns oxygen try to remember AIR robic This calories Calories are energy that can implies that cardio is exercise that come from protein muscle cells predominantly relies on oxygen for the carbohydrates blood glucose or metabolism production of energy unlike glycogen stores or fat adipose tissue anaerobic exercise such as sprints within your body By burning calories which does not you are increasing your daily energy output When your energy output is What are the benefits of cardio The long list of physical cardio benefits are quite broad they can include kaylaitsines above your energy food intake it can lead to weight loss As cardio contributes to energy output performing cardio can Bikini Body Guide 88
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 utilise fat for energy more efficiently and also support positive hormone balance What styles of cardio are there Which is better When it comes to choosing one form or cardio over another most people generally fall into the very controversial conversation of walking versus running versus sprinting Hopefully I am able to shed some light on this and help make The basic and most common types of you understand that one form of cardio is deliberate exercise cardio are LISS and not better than any other form rather it HIIT is the goals of the individual that will determine which type of cardio is more LISS Low Intensity Steady State appropriate for them for example walking HIIT High Intensity Interval Training for example sprint training If we look at the three types I listed above there are a few simple ways we can differentiate between them The If we relate these to walking or jogging LISS would equate to 35 45 minutes of walking for example and HIIT could consist of a 30 second sprint immediately followed by a 30 second walk REST period These sprint and walk periods are your intervals We repeat these for a designated amount of most important questions to look at are how many calories do they burn per unit of time ie 30 minutes where do these calories come from which energy source is being predominantly used and finally what hormonal post exercise effect do they have on your body time usually 10 15 minutes kaylaitsines Bikini Body Guide 89
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 then jogging and finally walking per unit of time i e 10 minutes This is of course because sprinting is other energy sources such as carbohydrates glucose or glycogen for energy What are their hormonal post exercise effects higher intensity then jogging and your When talking about hormonal and post body is forced to metabolize more exercise effects on the body typically energy in that period of time people will look at cortisol stress hormone and EPOC Excessive Post Where does the energy calories come from Exercise Oxygen Consumption Since acute short term hormonal response to cardio is such a complex In order of most to least walking burns topic I am going to focus on EPOC as I the most fat then jogging then sprinting believe that it is more important and per calorie Without getting too in depth relevant to your training EPOC is the fat requires oxygen in order to be process of returning oxygen to the metabolised for energy The lower the starved muscles that occurs after any intensity of exercise the more available high intensity exercise As your body oxygen your body has to be used to repairs muscle tissue and replenishes cell metabolise energy nutrients fat is the dominant source of energy Thus performing sprints could This explains why sprinting burns the result in burning more than three times least fat per calorie Because it is of as much fat as steady state jogging highest intensity and near your anaerobic Obviously this is of considerable threshold not using any or much importance oxygen fat is not as easily used for energy therefore you will be using your kaylaitsines Bikini Body Guide 90
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 question anyone has training will change over time I believe about cardio is when should they do it that a combination of different sorts of The most common response is first thing training is necessary to get the best in the morning Typically this works really results from your efforts As you will have well as it allows you to get it over and seen in my weekly training regime it done with However as everyone s incorporates different training methods lifestyle is different it is necessary to and frequencies This means that over understand that what time of the day you time how much you train and the style of exercise doesn t have a huge impact on that training will change I believe in your results progressive overload and varying training protocols to maintain self motivation and Yes there are minor differences in energy promote ongoing positive change in your and hormone levels throughout the day body In regards to cardio training I but generally speaking for the majority recommend a combination of both anytime of the day is fine so long as it walking and sprint training gets done I usually try to do it in the middle of the day as this is when I have a long break I work a split shift Whether or not you have recently eaten or are fasted for hours also does not have a huge impact on fat loss kaylaitsines Bikini Body Guide 91
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 have much if any effect on overall fat loss Overdoing it Don t try and rush your progress Being healthy and fit is a marathon not a sprint Be the tortoise not the hare Take your time and finish Don t rush burn out and never get there If you are overdoing it your body will give you signs Sometimes these can come as lethargy exhaustion fatigue and water retention Observe these signs and take some planned rest this can actually improve your results kaylaitsines Bikini Body Guide 92
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 by athletes However I Resistance training is based around the have found that incorporating it into my use of resistance to induce muscular training repertoire means I can contraction This in turn can help to significantly increase the intensity without cause an increase in strength power having to use a large amount of external hypertrophy and anaerobic endurance resistance This is a great tool With this Typically resistance consists of sets or increase in intensity comes the same rounds of exercises with a specified benefit you receive from HIIT training and numbers of repetitions of each EPOC Again during this phase you are Resistance training is a broad topic that burning high amounts of fat as jump training This style of training is can include many varying training styles What type do I choose Specifically I choose to use plyometric and body weight exercises incorporated into high intensity circuits This is because in my own experience and research I have found that this has been able to give my clients the body they seek and nothing but Specifically plyometric training refers to exercises where you are exerting your muscles in a maximal contraction in as short amount of time possible kaylaitsines Bikini Body Guide 93
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 the next In the context of health and fitness to level in a short amount of time For stretch means to deliberately lengthen a example a small amount of extra muscle For example leaning forward stretching can lead to improved muscle and touching your toes or the action of condition and flexibility which in turn while sitting with your legs out straight in generates greater range of movement front of you will cause your hamstrings and more efficient muscle contraction back of your legs to lengthen Why does it matter to me Why do we stretch Stretching is a commonly overlooked but very useful aspect of training Whether you are a full time athlete beginner or somewhere in between the long list of benefits associated with stretching can have a positive impact on your training In my experience the benefits of stretching include but are not limited to increased flexibility If you are a sedentary individual meaning you never or infrequently train this can mean your muscles are deconditioned The term deconditioned means a lot of things One of them is that your muscle fibres do not stretch or contract as efficiently or effectively as someone who trains regularly It is only too common that a new fitness enthusiast shortly after embarking on a new healthy lifestyle has had to stop due to a crunchy knee or an aching shoulder or neck This can better muscle condition be quite easily avoided with stretching burning calories the right muscles providing the individual releasing toxins and is not predisposed to a chronic injury or prevention of injury kaylaitsines unseen biomechanical dysfunction Bikini Body Guide 94
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 trying to Always stretch both sides of your body and do so for an even amount of time e g 20 30 seconds on each side achieve For example during injury I have included my recommended lower rehabilitation you will usually stretch the and upper body stretch routines on damaged or weak muscle tissue as well pages 84 and 85 respectively For step as the surrounding support group by step instructions on how to do each of these stretches see the pages 176 to For general flexibility you can stretch as 188 of the exercise glossary many muscles as you feel necessary Here is a basic set of rules I get my clients to follow when stretching Start at the lowest muscle For example if stretching your legs start with your feet and calves Ease into the stretched position do not rush into it Apply pressure slowly and gradually increase this as you relax into the stretch Remember you are trying stretch your muscles not tear them Don t push too hard If you are stretching yourself to tears you may be doing more damage than good kaylaitsines Bikini Body Guide 95
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 problems prevents general aching numbness and or stabbing pains through muscles positioning of muscles and bones within the body Together these work together This highlights the importance of to allow movement as virtually every rehabilitation through stretching and bone joint in our body provides foam rolling in order to correct posture attachments for one or several muscles abnormalities When someone has good posture there is minimal amounts of negative stress or strain placed on muscles and ligaments during movement or weight bearing activities i e resistance training What does good posture look like Head up with chin slightly elevated Why is it important Ensuring that you have good posture is important for a number of reasons For example good posture Chest d expande increases efficiency of working muscles by enabling maximal range of movement decreases abnormal wearing down of joints which could eventually result in arthritis kaylaitsines Knees bent y l t h slig ders l u o h S htly g i l s back Feet shoulder width apart toes pointing slightly outward Bikini Body Guide 96
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 an imbalance in the muscles on either side of a joint Generally speaking one or more muscles are tight and others are weak This imbalance can significantly affect posture by changing the alignment of that joint which in turn can cause misalignment with other joints in your body This could potentially lead to decreased range of motion pain and increased risk of injury due to strain or incorrect use This can result because Lordosis is often caused by tight hip smaller muscles have started to take on flexors muscles that run along the front the load of larger muscles of your hips and lumbar erector muscles as well as weak glutes bum Such imbalances can occur at virtually and lower abdominal muscles It is very every joint within the body however two common for people with lordosis to common postural abnormalities of the suffer from an aching lower back back are kyphosis and lordosis especially during ab exercises Lordosis or sway back is characterised Kyphosis or rounded shoulders is by the excessive curvature of the lower characterised by the excessive rounding spine People with lordodic posture tend of the upper back which leads to a to have a defined C shape in their lower hunchback appearance This posture is spine which may cause their glutes and particularly common in big busted stomach to poke out women kaylaitsines Bikini Body Guide 97
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 For individuals with kyphotic posture it is important to stretch and foam roll your pec chest muscles see page 188 and stretch your upper abdominals see page 184 It is also important to strengthen your back through rowing or reverse fly type exercises INJURY PREVENTION Kyphosis is often caused by tight pec SHIN SPLINTS chest muscles and upper abdominals What causes shin splints as well as weak rhomboids muscle between your shoulder blades and traps back neck muscles How can we improve posture It is possible to improve these postural abnormalities by stretching and foam rolling to help restore balance For individuals with lordodic posture it is important that individuals focus on stretching their hip flexors see page 179 and strengthen their lower abdominals kaylaitsines Shin splints can cause dull aching pain in the front of the lower leg and this can even be painful to touch There are many causes for shin splints most commonly these are forms of repeated loading of the ankle over long periods of time For example running on hard surfaces fast paced walking uphill and so on I will point out that it is not only the walking or running itself that is causing the problem but the fact that your ankle is unstable whilst doing these Causes of instability include medial turned in or lateral Bikini Body Guide 98
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 exert the load of your body recommend that you do the following well or a combination of these as well as knee and hip alignment issues How do we fix it Firstly we need to address the problem from the ground up The important muscles surrounding the ankles include the peroneals gastrocnemius soleus and tibialis anterior These muscles work together to help you point your toe gastrocnemius and soleus pull your toe Gently foam roll the outer side of your shins Foam roll your calves from top to bottom Stretch your calves Do standing clave raises to help strengthen the surrounding muscle groups 3 sets of 20 reps several times per week upwards tibialis anterior and peroneals and stabilise the sidewards sway of your Initially the pain should decrease and leg when your foot lands over a period of 4 6 weeks the joint should stabilise and the function will Having the correct shoes is particularly improve Of course there are lots of important I personally prefer wearing other ways to strengthen this joint but Asics as they are well suited to my this is a simple way to help decrease the pronated feet As everybody is different I pain and fix the joint movement issues recommended that you talk to someone from your local sports store to help As tightness in one part of the body can determine which shoe is best for you lead to tightness in another area of the Just remember that comfort and body it is important to also foam roll and functionality are way more important than stretch your hamstrings back of your fashion legs glutes bum and quads front of kaylaitsines Bikini Body Guide 99
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 the bones and muscles of the leg during movement tensor fascia latae KNEE PAIN Another common injury complaint that arises as a result of training is knee pain What causes knee pain Over time improper loading of the knee joint during plyometric and both HIIT and LISS training can cause instability across this joint This instability can cause one or more muscles surrounding the joint It is important to note that knee pain can to take on the load of others causing be caused by issues with either hard misalignment and sometimes pain tissue i e bone or soft tissue i e muscle or ligaments For this reason it From a rehabilitation perspective I is important that you liaise with a recommend that you do the following physiotherapist or similar health Foam roll your hamstrings inner and professional to help determine the cause of your knee pain It is quite common for individuals without hard tissue damage to experience knee pain at some point during their training outer quads Foam roll your ITB outside of your upper leg Stretch your quadriceps and hamstrings To understand the causes of knee pain it You can now purchase foam rollers is necessary that we look at the muscles and massage sticks from my online that surround this joint These include the store Visit www kaylaitsines com to quadriceps hamstrings and tensor find out more fascia latae These muscles enable flexion hamstrings and extension quadriceps of your leg at the knee joint kaylaitsines Bikini Body Guide 100
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 have a basic level of cardio fitness Due to the high intensity of this style of training I do not recommend them for absolute beginners f you are a complete beginner have not Training at the beginning of Workouts section of this guide Like the foundations of a house the purpose of these workouts is to prepare you and your body for the training circuits provided in Weeks 1 12 POST PREGNANCY trained in a long time or only train intermittently it is likely that your muscles As mentioned previously this Bikini Body are or have become deconditioned As I Training Guide has been written to help mentioned on page 94 the term women aged 16 years and older to deconditioned can mean a lot of achieve what I like to call a bikini things One of them is that your muscle body see page 8 for my Mission fibres do not stretch or contract as Statement However it is important to efficiently or effectively as someone who note that these guidelines may not trains regularly appropriate for women who are currently or have recently been pregnant We all know that when building a house it is important to ensure that there the foundations are firmly in place before you build the frames The same concept applies to your training If you are pregnant then I can only recommend that you partake in lowintensity exercise under the supervision of your doctor I do understand that there are lots of This is why I have provided four weeks women who are eager to get their pre worth of additional training called Pre baby body back shortly after giving kaylaitsines Bikini Body Guide 101
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 understand some of the physiological utuerus womb and bowel These and hormonal changes that your body muscles are often weakened during experiences as a result of pregnancy as pregnancy due to the effects of relaxin well as how these may influence your discussed above as well as the training increased weight of the baby pushing on the pelvic area Weakness in these Relaxin One factor that recently pregnant women need to be aware of when returning to training are the effects that relaxin has on the body Relaxin is a hormone that is released during the first trimester Weeks 0 13 of pregnancy and remains within the body until approximately 8 weeks after you have given birth Its role is to soften the structures of the musculoskeletal system which includes muscles ligaments and tendons in order to prepare the body for delivery This softening of muscles ligaments and tendons means that women are at increased risk of injury particularly in the first two months after giving birth muscles can cause the slight leakage of urine particularly when you laugh cough or run This is called urinary stress incontinence For this reason it is recommended that women regularly perform pelvic floor exercises in order to help improve the strength of these muscles These should be repeated several times throughout the day everyday If you suspect that you are experiencing pelvic floor muscle weakness it is important that you seek the advice of your doctor midwife or physiotherapist as these health professionals can help determine which pelvic floor exercises are most appropriate for you Pelvic Floor The pelvic floor is the collective term In addition to performing regular pelvic used to describe the muscles and floor exercises it is recommended that kaylaitsines Bikini Body Guide 102
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 but are not limited to and single leg raises and avoid highintensity ab exercises mentioned sit ups previously crunches straight leg jackknifes Posture leg raises both legs Abdominal growth during pregnancy plank on hands and feet push ups on hands and feet causes a shift in the centre of gravity in the mother s body and may cause the excessive arching of the lower spine This excessive arching called lordosis Abdominal Separation see page 97 places excessive strain on Approximately one out of every three the spine and may result in lower back women will experience a separation of pain Similarly abdominal growth may the rectus abdominus the most external cause the mother s ribs to expand muscle that runs down the middle of particularly in the second and third your abdomen during pregnancy This trimesters causing pain in the upper separation called diastasis recti can back arise as a result of abdominal weakness hormone changes weight gain and the Thus it is important for women who stretching of your abdominal region to have recently been pregnant to focus on accommodate the growth of the baby rectifying these postural changes Some information about how to do this can be The rectus abdominus is held in place by found through pages 96 to 98 Please deeper abdominal muscles specifically liaise with a relevant health professional the transverse abdominus For this such as a physiotherapist if you require reason it is recommended that women further assistance to perform exercises that strengthen the kaylaitsines Bikini Body Guide 103
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 how these may influence your training post baby it is important that you do not commence training of any kind until you have received clearance from your doctor Once you have received clearance I recommend completing Pre Training Weeks 1 to 4 first before beginning Weeks 1 12 I will highlight that my training program does include some high intensity abdominal exercises so it is important that you liaise with relevant health professionals to determine whether these are appropriate for you and to seek suitable alternatives if needed kaylaitsines Bikini Body Guide 104
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
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 outward 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 Once in this position propel your body upwards into the air and rotate your entire body 180 degrees landing in squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 5 Once safely landed repeat Step 4 in the opposite direction kaylaitsines Bikini Body Guide 106
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 elbows to place your hands behind your earlobes Bend your knees and position your feet so that they create a 90 degree angle with your hips 3 Gently raise both feet off of the floor and slowly lift your head and your shoulder blades off of the floor This is your starting position 4 From this position extend your RIGHT leg so that is approximately 45 degrees from the floor whilst simultaneously bringing your LEFT knee into your chest 5 Immediately after you have brought your knee into your chest extend your LEFT leg completely so that is 45 degrees from the floor and bring your RIGHT knee into your chest This creates a pedalling bike like motion 6 Once you have grasped the movement incorporate a twist with the upper body which can be achieved by meeting the knee with the opposite elbow For example as you bring the LEFT knee into the chest twist your upper body over to the right so that it can meet your RIGHT elbow 7 Repeat Steps 4 6 kaylaitsines Bikini Body Guide 107
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 bench and firmly grip either side ensuring your fingers are facing outwards as shown 3 Transfer your weight forwards onto your hands and propel you feet up and over the bench landing on the left side Ensure that you tuck your knees into your chest as you jump to prevent hitting your knees 4 Once again transfer your weight forwards onto your hands and jump your feet up and over the bench landing on the right side 5 Repeat Steps 3 4 kaylaitsines Bikini Body Guide 108
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 create a 90 degree angle with your hips Bend your elbows to place your hands behind your earlobes 3 Engage your abdominal muscles by drawing your belly button in towards your spine This is your starting position 4 Keeping your heels firmly planted on the floor slowly lift your head shoulder blades and torso off of the floor until your torso is almost touching your knees 5 Slowly release your torso and return to starting position 6 Repeat Steps 4 5 kaylaitsines Bikini Body Guide 109
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 of it 2 Gently sit back onto the bench and place your arms over your head and firmly grasp the end before extending your legs as shown 3 Engage your abdominal muscles by drawing in your belly button to your spine This is your starting position 4 Keeping your feet together contract your abdominal muscles and bend your knees so as to bring them in to your chest 5 As you bring your knees into your chest allow your lower back to lift off of the bench as shown to allow full contraction of your abdominals 6 Squeeze in tightly and slowly release your legs outwards to return to starting position 7 Repeat Steps 4 6 kaylaitsines Bikini Body Guide 110
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 apart Point feet slightly outward 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 Lean your body forward slightly so that you are able to place the bosu on the floor with the curved side facing downwards 5 Once stable kick your feet backwards so that your legs are completely extended resting on the balls of your feet This is called push up position 6 Whilst keeping your back straight and stabilising through your abdominal muscles bend your elbows and lower your torso to the floor until your arms form a 90 degree angle 7 Push through your chest and extend your arms to lift your body back into push up position 8 Transfer your body weight onto your hands bosu and jump your feet in towards your hands 9 At the same time push through your heels and extend your arms to press the bosu above your head as you return to standing position 10 Gently lower the bosu in front of your chest 11 Repeat Steps 2 10 VARIATION BURPEES If you are unable to purchase or access a bosu then these can be replaced with regular burpees see page 115 116 for cues kaylaitsines Bikini Body Guide 111
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
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 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 From this position propel your body upwards and forwards landing back in squat position When landing ensure that you land through the balls of your feet first before rolling through the balls of your feet first before rolling through the flat and heel to maintain soft knees to prevent injury 5 Lean your body forward slightly so that you are able to place your hands on the floor in front of you 6 Keeping your body weight on your hands kick your feet backwards so that your legs are completely extended resting on the balls of your feet 7 Transfer your body weight onto your hands and jump your feet in towards your hands 8 Press through your heels and return to neutral standing position 9 Repeat Steps 4 8 kaylaitsines Bikini Body Guide 113
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
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 straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 Lean your body forward slightly so that you are able to place your hands on the floor in front of you 5 Keeping your body weight on your hands kick your feet backwards so that your legs are completely extended resting on the balls of your feet 6 Transfer your body weight onto your hands and jump your feet in towards your hands 7 From this position propel your body upwards in one explosive movement before landing in neutral standing position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 8 Repeat Steps 2 7 kaylaitsines Bikini Body Guide 115
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
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 slightly outward 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 Lean your body forward slightly so that you are able to place your hands on the floor in front of you 5 Keeping your body weight on your hands kick your feet backwards so that your legs are completely extended resting on the balls of your feet This is called push up position 6 Whilst keeping your back straight and stabilising through your abdominal muscles bend your elbows and lower your torso to the floor until your arms form a 90 degree angle 7 Push through your chest and extend your arms to lift your body back into push up position 8 Transfer your body weight onto your hands and jump your feet in towards your hands 9 Immediately propel your body upwards and forwards landing back in squat position on the bench When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 10 Carefully jump backwards off of the bench and onto the floor landing in squat position 11 Repeat Steps 4 10 kaylaitsines Bikini Body Guide 117
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
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 the balls of your feet This is called a plank position 2 Release your right forearm and place your right hand firmly on the floor slightly outside of your shoulder and adjust your body weight accordingly 3 Push up onto your right hand followed immediately by your left in the same pattern and readjust your body weight to the middle 4 Return to plank position by releasing your right hand and lowering onto your forearm before doing the same with your left hand 5 Repeat Steps 2 4 starting with your left hand Ensure that you brace through your abdominals throughout the entire movement to prevent swaying of the hips kaylaitsines Bikini Body Guide 119
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 slightly further than shoulder width apart and feet extended directly behind you on a flat bench still resting on the balls of your feet This is your starting position 2 Whilst keeping your back straight and stabilising through your abdominal muscles bend your arms and lower your torso to the floor As you reach the floor look up slightly so as to avoid hitting your head nose 3 Once you are as far down as possible without compromising your form push through your chest and extend your arms to lift your body back into starting position Ensure that your elbows remain soft and that you do not lock them out completely 4 Repeat Steps 2 3 VARIATION PUSH UPS To reduce the difficulty of this exercise replace with regular push ups see page 142 for cues kaylaitsines Bikini Body Guide 120
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 benches placing one foot on each bench Ensure that both benches are stable and are a comfortable distance apart and move if necessary 3 Once the benches are in position position yourself between the two benches 4 Plant both feet on the floor slightly further than shoulder width apart Point feet slightly outward 5 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 6 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 7 Once in this position propel your body upwards into the air and reposition your legs so as to land in sumo wide squat position with one foot on each bench as shown 8 Immediately propel your body upwards into the air and reposition your legs so as to land on the floor in squat position in between the benches as per Step 4 When landing ensure that you land through the balls of your feet first before rolling through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury You can choose to step down from the benches rather than jump if you would prefer 9 Repeat Steps 5 8 kaylaitsines Bikini Body Guide 121
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
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 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 Lean your body forward slightly so that you are able to place your hands on the floor in front of you ensuring that your hands are slightly wider than shoulder width apart 5 Kick your feet backwards so that your legs are completely extended resting on the balls of your feet This is called push up position 6 As soon as your feet touch the floor behind you lower your torso towards to floor until your arms form a 90 degree angle Ensure that your back remains straight and that you stabilise through your abdominal muscles 7 Push through your chest and extend your arms to lift your body back into push up position 8 Transfer your body weight onto your hands and jump your feet in towards your hands and stand up Do not jump 9 Repeat Steps 4 8 kaylaitsines Bikini Body Guide 123
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
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 floor slightly further than shoulder width apart Point feet slightly outward 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point towards your toes allowing the dumbbells to gently run down the outside of your legs 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 Push through your heels and using the power generated by your legs press the dumbbells up above your head as you return to standing position Make sure that the head of the dumbbells face forwards at all times so as to prevent hitting yourself 5 Gently lower the dumbbells by firstly bringing them into your chest before extending your arms downwards and bringing them down by your sides 6 Repeat Steps 2 5 kaylaitsines Bikini Body Guide 125
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
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 resting on the balls of your feet This is your starting position 2 Quickly pick up both of feet and jump them outwards so that they wider than your hips Ensure that your upper body remains stable 3 Bend your elbows and lower your torso to the floor until your arms form a 90 degree angle ensuring that your back remains straight and stabilising through your abdominal muscles 4 Push through your chest and extend your arms to lift your body back up into push up position with your feet still apart 5 Quickly pick up both of feet and jump them inwards to bring your feet back together 6 Bend your elbows and lower your torso to the floor until your arms form a 90 degree angle 7 Push through your chest and extend your arms to lift your body back into starting position 8 Repeat Steps 2 7 kaylaitsines Bikini Body Guide 127
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 width apart 2 Place your hands on your hips and take a big step forward with your LEFT foot 3 As you plant your left foot on the floor bend both knees at approximately 90 degrees If done correctly your front knee should be aligned with your ankle and your back should be hovering just off of the floor This is called a lunge position 4 From this position propel your body upwards in one explosive movement 5 Whilst in the air extend and reposition your legs so that you land in lunge position with your RIGHT leg forward and LEFT leg back 6 Propel your body upwards in one explosive movement 7 Whilst in the air extend and reposition your legs so that you land in lunge position with the LEFT leg forward and RIGHT leg back 8 Repeat Steps 3 7 kaylaitsines Bikini Body Guide 128
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 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 Once in this position propel your body upwards into the air extending your legs before landing back into squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 5 Repeat Step 4 kaylaitsines Bikini Body Guide 129
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 plant both feet on the floor slightly further than shoulder width apart 3 Place your hands by your side or if using weights hold one dumbbell 5 10kg in each hand 4 Firmly plant your ENTIRE right foot on the bench making sure your knee is not more forward of your toes 5 Straighten your right leg but ensure that you focus on pushing through the heel so that you work your glutes bum and hamstrings rather than pushing through your toes which places additional pressure on your shins knees and quadriceps 6 As you straighten your right leg bend your LEFT knee and bring your leg in towards your chest as shown 7 Release your left leg from your chest and place it back it floor 8 Repeat Steps 5 7 Try to avoid resting when you place your right foot back on the ground to minimise time between reps 9 Repeat on left side kaylaitsines Bikini Body Guide 130
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
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 you with your feet slightly apart Position your toes in towards the floor as shown 2 Bring your arms in and place your hands on the floor on either side of your chest 3 Push through your chest and extend your arms to lift your body back up so that you are resting on the balls of your feet Ensure that your back remains straight and that you stabilise through your abdominal muscles throughout the entire movement 4 Slowly lower your body completely to the floor and extend your arms out in front of you 5 Repeat Steps 2 4 VARIATION LAY DOWN PUSH UPS ON KNEES To reduce the difficulty of this exercise you may choose to perform Steps 1 5 on your knees as shown below kaylaitsines Bikini Body Guide 132
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 straight behind you with your feet slightly apart Position your toes in towards the floor as shown 2 Bring your arms in and place your hands on the floor on either side of your chest 3 Push through your chest and extend your arms to lift your body back up so that you are resting on the balls of your feet Ensure that your back remains straight and that you stabilise through your abdominal muscles throughout the entire movement 4 Transfer your body weight onto your hands and jump in towards your hands 5 From this position propel your body upwards into the air as high as you can while simultaneously tucking in both your elbows and knees 6 Release and extend both your elbows and knees landing in squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 7 From this position lean your body forward slightly so that you are able to place your hands on the floor in front of you 8 Kick your feet backwards into push up position resting on the balls of your feet 9 Bend your elbows and lower your torso completely to the floor 10 Repeat Steps 1 9 kaylaitsines Bikini Body Guide 133
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
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 with your feet together This is your starting position 2 Keeping your right foot on the floor release your left leg and take one large step sideways 3 Plant both feet on the floor wider than shoulder width Point feet slightly outward 4 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 5 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 6 From this position push up through your heels and return to a neutral standing position and bring your feet together as per Step 1 7 Repeat Steps 2 6 8 Repeat Steps 2 7 on your right side kaylaitsines Bikini Body Guide 135
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 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 feet on the floor slightly further than shoulder width apart Point feet slightly outward 2 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 At the same time push through your heels and extend your arms to press the medicine ball above your head as you return to standing position 5 Lower the ball back into your chest 6 Repeat Steps 2 5 kaylaitsines Bikini Body Guide 137
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 the balls of your feet This is your starting position 2 Keeping your left foot on the floor bend your RIGHT knee and lift your leg in towards your chest 3 Extend your right leg and return to starting position 4 Keeping your right foot on the floor bend your LEFT knee and lift your leg in towards your chest 5 Extend your right leg and return to starting position 6 Repeat Steps 2 5 Increase speed so it is as if you are running on your hands ensuring that the leg that is moving does not touch the floor Note Each movement of the leg is equivalent to one rep kaylaitsines Bikini Body Guide 138
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 resting on the balls of your feet This is your starting position 2 Keeping your left foot on the floor bend your RIGHT knee and lift your leg in towards your chest 3 Extend your right leg and return to starting position 4 Keeping your right foot on the floor bend your LEFT knee and lift your leg in towards your chest 5 Extend your right leg and return to starting position Increase speed so it is as if you are running on your hands ensuring that the leg that is moving does not touch the floor 6 After completing the stated number of reps bend your arms and lower your torso to the floor until your arms form a 90 degree angle Ensure that you keep your back straight and stabilise through your abdominal muscles 7 Push through your chest and extend your arms to lift your body back into starting position 8 Repeat Steps 2 7 kaylaitsines Bikini Body Guide 139
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
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 your hips and torso off of the ground and rest on the balls of your feet ensuring that your elbows are directly below your shoulders as shown 3 Brace your abdominals and ensure that your body remains in one straight line from head to toe as shown CORRECT INCORRECT VARIATION PLANK ON KNEES To reduce the difficulty of this exercise perform Steps 1 3 with your knees on the ground ensuring that your body remains in one straight line from head to toe This is recommended for women who have recently returned to training after having a baby kaylaitsines Bikini Body Guide 141
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 on the balls of your feet This is your starting position 2 Whilst keeping your back straight and stabilising through your abdominal muscles bend your elbows and lower your torso to the floor until your arms form a 90 degree angle 3 Push through your chest and extend your arms to lift your body back into starting position 4 Repeat Steps 2 3 VARIATION PUSH UPS ON KNEES To reduce the difficulty of this exercise perform Steps 1 4 on your knees as shown below kaylaitsines Bikini Body Guide 142
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 top of a flat bench 2 Bend your elbows to place your hands behind your earlobes 3 Engage your abdominal muscles by drawing your belly button in towards your spine This is your starting position 4 Slowly release your left hand and extend forward slowly allowing your head shoulder blades and torso to lift off of the floor 5 As you continue to sit up twist over your left side reaching past your left foot in order to touch the bench 6 Slowly untwist your body and release your torso backwards 7 Bring your left hand back in towards your ear to return to starting position 8 Repeat on right side 9 Repeat Steps 4 8 kaylaitsines Bikini Body Guide 143
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 than shoulder width apart 2 Carefully take a big step BACKWARD with your RIGHT foot 3 As you plant your right foot on the floor bend both knees to approximately 90 degrees ensuring that your weight is evenly distributed between both legs If done correctly your front knee should be aligned with your ankle and your back knee should be hovering just off of the floor 4 Extend both knees and transfer your weight completely onto your LEFT foot At the same time lift up your RIGHT foot and bring your knee into your chest Make sure that you push your hips forward at the end of the movement in order to maximize work done by the glutes bum 5 Release your right leg from your chest and place it back on the floor behind you before bending both of your knees to 90 degrees 6 Repeat Steps 4 5 7 Repeat on left side kaylaitsines Bikini Body Guide 144
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 this exercise can be completed on the ground as shown below kaylaitsines Bikini Body Guide 145
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 Gently sit back onto the bench and place your arms over your head and firmly grasp the end before extending your legs 3 Engage your abdominal muscles by drawing in your belly button to your spine and raise your legs with knees bent so that they create a 90 degree angle with your hips 4 Slowly extend both of your legs and create a scissor like motion by simultaneously raising leg and lowering the other 5 Repeat Step 4 kaylaitsines Bikini Body Guide 146
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 left 2 Step your feet in front of the skipping rope to begin 3 Swing the rope upwards and over your head through small rotations in the wrist 4 As the rope is about to touch the floor quickly jump upwards to allow the rope to swing under your feet and behind your body 5 Repeat Steps 3 4 kaylaitsines Bikini Body Guide 147
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 both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 4 Lean your body forward slightly so that you are able to place your hands on the floor in front of you This is your starting position 5 Kick your feet backwards so that your legs are completely extended resting on the balls of your feet Ensure that your back remains straight and that you stabilise through your abdominal muscles 6 Transfer your body weight onto your hands and jump your feet inwards into starting position 7 Repeat Steps 5 6 kaylaitsines Bikini Body Guide 148
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 bench approximately shoulder width apart with fingers facing forwards This is your starting position 3 Kick your feet backwards with legs extended behind you resting on the balls of your feet Ensure that your back remains straight and that you stabilise through your abdominal muscles 4 Transfer your body weight onto your hands and jump your feet in towards the bench and into starting position 5 Firmly plant your ENTIRE right foot on the bench making sure your knee is not for forward than your toes 6 Straighten your right leg but ensure that you focus on pushing through the heel so that you work your glutes bum and hamstrings rather than pushing through your toes which places additional pressure on your shins knees and quadriceps 7 As you straighten your right leg bend your LEFT knee and bring your leg in towards your chest as shown 8 Release your left leg from your chest and place it back it floor 9 Repeat Steps 2 8 performing the knee up with your right leg 10 Repeat Steps 2 9 kaylaitsines Bikini Body Guide 149
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
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 resting on the balls of your feet This is your starting position 2 Whilst keeping your back straight and stabilising through your abdominal muscles bend your elbows and lower your torso to the floor until your arms form a 90 degree angle 3 As you do this release your LEFT leg and lift it towards your LEFT shoulder at a 90 degree angle and also rotate your shoulders slightly to the left in order to look at your knee Hold this position for two seconds 4 While releasing your shoulder and your knee push through your chest and extend your arms to lift your body back into starting position 5 Repeat Steps 2 4 kaylaitsines Bikini Body Guide 151
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 is stable and adjust accordingly 3 Once the bench is in position assume a neutral standing position on top of it This is your starting position 4 Bend your knees slightly and immediately propel your body upwards into the air 5 Whilst in the air reposition your legs so that your feet are able to land in sumo wide squat position on either side of the bench with toes pointed out slightly When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 6 As you land continue bending your knees and hips so that your glutes bum touches the bench or the action of 7 From this position propel your body upwards and reposition your feet to land on the bench in starting position 8 Repeat Steps 4 7 kaylaitsines Bikini Body Guide 152
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 straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips You may choose to extend your arms for balance 4 Push up through your heels and return to a neutral standing position 5 Repeat Steps 2 4 kaylaitsines Bikini Body Guide 153
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 shoulders are back and chest out plant both feet on the floor slightly further than shoulder width apart 3 Place your hands by your side or if using weights hold one dumbbell 3 6kg in each hand 4 Firmly plant your ENTIRE right foot on the bench making sure your knees are not more forward than your toes 5 Straighten your right leg but ensure that your knee remains soft As you step up make sure that you focus on pushing through the heel so that you work your glutes bum and hamstrings rather than pushing through your toes which places additional pressure on your shins knees and quadriceps 6 As you straighten your left leg bring up your LEFT leg so that you are standing with both feet on the bench 7 Reverse this pattern back to the floor starting with your right leg 8 Repeat Steps 5 7 9 Repeat on left side kaylaitsines Bikini Body Guide 154
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
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 your elbows remain tucked in 2 Engage your abdominal muscles by drawing your belly button in towards your spine 3 Keeping your feet together contract your abdominal muscles and raise your legs off of the floor so that they form a 90 degree angle with your hips 4 At the same time bring your hands up towards your feet slowly lifting your head shoulder blades and torso off of the floor 5 Squeeze in tightly and slowly release your legs outwards until they are both just slightly off of the floor 6 Repeat Steps 3 5 kaylaitsines Bikini Body Guide 156
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 as shown 2 Engage your abdominal muscles by drawing your belly button in towards your spine 3 Keeping your feet together contract your abdominal muscles and raise your legs off of the floor so that they form a 90 degree angle with your hips 4 Slowly release your legs outwards until they are slightly off of the floor 5 Repeat Steps 3 4 VARIATION SINGLE STRAIGHT LEG RAISES To reduce the difficulty of this exercise perform Steps 1 4 lowering one leg at a time rather than lowering both legs together This is recommended for women who have recently returned to training after having a baby kaylaitsines Bikini Body Guide 157
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 to complete them using a bench as shown below Start by placing a flat bench vertically behind you and position yourself directly in front of it Gently sit back onto the bench and place your arms over your head and firmly grasp the end before extending your legs Repeat Steps 2 5 on previous page kaylaitsines Bikini Body Guide 158
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 front of it 2 Gently sit back onto the bench and place your arms over your head and firmly grasp the end before extending your legs 3 Engage your abdominal muscles by drawing in your belly button to your spine This is your starting position 4 Keeping your feet together and legs straight contract your abdominal muscles and lift your legs up until they form a 90 degree angle with your hips 5 Once your legs reach 90 degrees lift your hips off of the bench and press your feet upwards towards the ceiling as shown 6 After lowering your hips back onto the bench slowly release your legs outwards and return to starting position 7 Repeat Steps 4 6 kaylaitsines Bikini Body Guide 159
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 extended above your head 2 Engage your abdominal muscles by drawing your belly button in towards your spine This is your starting position 3 Keeping your heels firmly planted on the floor slowly lift your head shoulder blades and torso off of the floor 4 As you sit up reach forwards with your hands and touch your toes or the action of Ensure that it is your abdominals that initiate the movement and that you do not use your arms to swing your torso up 5 Slowly release your arms and torso and return to starting position kaylaitsines Bikini Body Guide 160
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 2 Bend your elbows to place your hands behind your earlobes 3 Engage your abdominal muscles by drawing your belly button in towards your spine This is your starting position 4 Slowly release your left hand and extend forward slowly allowing your head shoulder blades and torso to lift off of the floor 5 As you continue to sit up twist over your right side reaching past your right leg 6 Slowly untwist your body and release your torso backwards 7 Bringing right hand back in towards your ear to return to starting position 8 Repeat on right side 9 Repeat Steps 4 8 kaylaitsines Bikini Body Guide 161
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 that you keep your shoulders back and chest out 2 Take a big step forward with your left foot 3 As you plant your left foot on the floor bend both knees at approximately 90 degrees If done correctly your front knee should be aligned with your ankle and your back should be hovering just off of the floor 4 Gently touch your left knee on the floor before extending both knees 5 Repeat Steps 3 4 6 Repeat on right side WITHOUT WEIGHTS WITH WEIGHTS kaylaitsines Bikini Body Guide 162
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 straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called sumo squat position 4 Push up through your heels and in one explosive movement propel your body upwards into the air 5 Extend your legs whilst in the air before landing back into sumo squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 6 Repeat Steps 4 5 kaylaitsines Bikini Body Guide 163
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 ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called sumo squat position 4 Push up through your heels and return to a neutral standing position 5 Repeat Steps 2 4 kaylaitsines Bikini Body Guide 164
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 elbows remain tucked in 2 Contract your abdominal muscles and raise your legs off of the floor so that they form a 90 degree angle with your hips 3 Engage your abdominal muscles by drawing your belly button in towards your spine 4 Bring your hands up towards your feet slowly lifting your head shoulder blades and torso off of the floor allowing them to meet your toes or the action of 5 Squeeze in tightly before extending your torso lying back down with your arms extended with your arms above your head 6 Repeat Steps 4 5 kaylaitsines Bikini Body Guide 165
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 a chair 2 Position your hands underneath your glutes bum approximately shoulder width apart on the edge of the bench ensuring that your fingers are facing forwards 3 Shift your glutes forwards off of the bench This is your starting position 4 Lower your body by bending at the elbow until you create a 90 degree angle with your arms Ensure that your shoulders elbows and wrists remain in line with one another at all times 5 Push up through your heel of your hand and extend your arms to return to starting position Avoid using your legs to assist you in doing so Always try and maintain an upright position 6 Repeat Steps 4 5 kaylaitsines Bikini Body Guide 166
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 in front of you and repeat Steps 4 5 kaylaitsines Bikini Body Guide 167
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 both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 From this position propel your body upwards into the air as high as you can while simultaneously tucking in both your elbows and knees 5 Release and extend both your elbows and knees landing in squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 6 Repeat Steps 4 5 kaylaitsines Bikini Body Guide 168
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 hips and keep your shoulders back and chest out If you are using dumbbells hold one 3 6kg in each hand and place them by your sides 2 Take a big step forward with your left foot 3 As you plant your left foot on the floor bend both knees at approximately 90 degrees If done correctly your front knee should be aligned with your ankle and your back should be hovering just off of the floor This is called a lunge position 4 As you extend both knees transfer your weight completely to your left foot and take a large step forward with your right foot 5 As you plant your right foot bend both knees at approximately 90 degrees 6 Extend both knees and transfer your weight completely onto your right foot 7 Repeat Steps 2 6 WITHOUT WEIGHTS WITH WEIGHTS kaylaitsines Bikini Body Guide 169
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 head with both hands Ensure that your elbows remain tucked in 2 Engage your abdominal muscles by drawing your belly button in towards your spine 3 Keeping your feet together contract your abdominals muscles and bend your knees in towards your chest 4 At the same time bring the dumbbell up towards your knees slowly lifting your head shoulder blades and torso off of the floor 5 Squeeze in tightly and slowly release the weight and your legs outwards until they are both just slightly off of the floor 6 Repeat Steps 3 5 VARIATION BENT LEG JACKKNIFES To reduced the difficulty of this exercise performs Steps 1 6 without weights kaylaitsines Bikini Body Guide 170
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 the benches placing one foot on each bench Ensure that both benches are stable and are a comfortable distance apart and move if necessary 3 Once the benches are in position collect a single dumbbell 6 12kg and firmly grasp it with both hands 4 Step up onto the benches as per Step 2 Point feet slightly outward 5 Hold the dumbbell between your legs directly in front of your body with arms extended This is your starting position 6 Looking straight ahead bend at both the hips and knees ensuring that your knees point towards your toes 7 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips 8 Push up through your heels to return to a starting position 9 Repeat Steps 6 8 kaylaitsines Bikini Body Guide 171
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 reduce the difficulty of this exercise perform Steps 5 9 on the floor using a dumbbell or kettlebell as shown below kaylaitsines Bikini Body Guide 172
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 straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called a squat position 4 From this position propel your body upwards in one explosive movement 5 Whilst in the air split your legs and land into a lunge position with your LEFT leg forward and RIGHT leg back Ensure that your weight is distributed equally between both legs 6 Immediately propel your body back into the air and adjust your legs to allow you to land in a squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 7 Once in the squat position immediately propel yourself upwards again landing in a lunge position with your RIGHT leg forward and LEFT leg back 8 Immediately propel your body back into the air and adjust your legs to allow you to land in a squat position 9 Repeat Steps 4 8 kaylaitsines Bikini Body Guide 173
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 Looking straight ahead bend at both the hips and knees ensuring that your knees point toward your toes 3 Continue bending your knees until your upper legs are parallel with the floor ensuring that your back remains between 45 and 90 degrees of your hips This is called squat position 4 Lean your body forward slightly so that you are able to touch your RIGHT foot with your LEFT hand 5 Once in this position propel your body upwards into the air extending your legs before landing back into squat position When landing ensure that you land through the balls of your feet first before rolling through the flat and heel and maintain soft knees to prevent injury 6 As you land lean your body forward slightly so that you are able to touch your LEFT foot with your RIGHT hand 7 Immediately propel your body upwards into the air again extending your legs and landing back into squat position 8 Repeat Step 4 7 kaylaitsines Bikini Body Guide 174
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
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 out your left leg so that your foot is resting against the inside of your right leg as shown 3 Reach for your right foot with your right hand or the action of ensuring that you are bending from the hip If you can reach your toe gently pull it back towards you Tip To increase the stretch attempt to lower your torso to your right leg once again ensuring that you are bending from the hips 4 Hold this position for 20 30 seconds 5 Repeat Steps 2 4 on your left side kaylaitsines Bikini Body Guide 176
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 as wide as they can go 1 Sit up tall before reaching forwards with both hands 2 Hold this position for 20 30 seconds Tip Try and walk your hands out a little bit further each time you breathe out to gradually increase the stretch kaylaitsines Bikini Body Guide 177
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 legs so that the bottoms of your feet are resting against each other directly in front of you 3 Sit up tall and gently push down your knees using your elbows as shown 4 Hold this position for 20 30 seconds kaylaitsines Bikini Body Guide 178
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 forwards so that you are in a lunge position as shown Ensure that your front knee is not further forward than your toe If it is then you will need to take a bigger step forward 3 Keeping your torso upright push your hips forwards so that you feel a stretch along the front of your back leg 4 Hold this position for 20 30 seconds 5 Repeat Steps 1 4 with your left leg forward kaylaitsines Bikini Body Guide 179
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 your legs straight reach for your toes with both hands or the action of Ensure that you are bending from the hip 3 Hold this position for 20 30 seconds kaylaitsines Bikini Body Guide 180
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 directly behind you so that you can hold it with both hands You should feel a stretch in your left quad front of your leg 3 Hold this position for 20 30 seconds Tip If you re struggling to balance focus on a spot directly ahead of you or extend your right arm 4 Repeat Steps 1 3 with your right leg kaylaitsines Bikini Body Guide 181
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 small step forward resting only your heel on the floor 3 Bend your right knee and reach for your right foot with your left hand or the action of ensuring that you are bending from the hip If you are able to reach your toe gently pull it back towards you 4 Hold this position for 20 30 seconds 5 Repeat Steps 2 4 with your right leg kaylaitsines Bikini Body Guide 182
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 it out so that your ankle is resting just above your left knee 3 Bend your left knee so that you are in single leg squat and gently push down on your left knee using your right elbow 4 Hold this position for 20 30 seconds Tip If you are struggling to balance try to focus on a spot directly in front of you 5 Repeat Steps 1 4 with your left leg kaylaitsines Bikini Body Guide 183
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 the floor on either side of your chest 3 Slowly extend your arms to bring your chest off of the floor Ensure that your keep your shoulders down 4 Hold this position for 20 30 seconds kaylaitsines Bikini Body Guide 184
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 extend your right arm directly above your head 3 From this position reach your hand over to your right side in order to lengthen the left side of the body as shown 4 Hold this position for 20 30 seconds 5 Repeat Steps 2 4 on your right side kaylaitsines Bikini Body Guide 185
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 your left arm and position it across your body and use your right arm to hold it in position as shown Ensure that you keep your shoulders down 3 Hold this position for 20 30 seconds 4 Repeat Steps 2 3 with your right arm kaylaitsines Bikini Body Guide 186
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 arm and place your hand between your shoulder blades behind your head 3 Gently push down your left elbow with your right hand as shown 4 Hold this position for 20 30 seconds 5 Repeat Steps 2 4 with your right arm kaylaitsines Bikini Body Guide 187
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 hands behind your body and interlock your fingers 3 Gently pull your hands away from your body This should cause your shoulders to retract and open up your chest 4 Hold this position for 20 30 seconds kaylaitsines Bikini Body Guide 188
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 wondering what you should do next I ve recently released my Bikini Body Training Guide 2 0 This next guide contains 12 MORE weeks of bikini body training from Weeks 13 24 More ADVANCED exercises and sequences EXPANDED education section including foam rolling and postural awareness MORE exercise options including how to make exercises harder or easier ADDITIONAL challenges every few to keep you motivated and help you keep track of your progress Kayla x
Well done  Congratulations on completing my Bikini Body Training Guide 1.0  Now that you have finished, you are probably w...