Moana_-_Bikini_Body_Burn.pdf

12 Week Guide Nutrition and Workouts

BROUGHT TO YOU BY

POWERED BY © Bikini Body Burn Pty Ltd 2015

© Bikini Body Burn Pty Ltd 2015

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Disclaimer & Copyright The content of this 12 Week Guide has been prepared by employees of Starke Fitness Pty Ltd A.C.N 603 394 038 for and on the behalf of Bikini Body Burn Pty Ltd A.C.N 608945 526 (‘Bikini Body Burn’). The information contained within this 12 Week Guide is copyright 2015 to Bikini Body Burn and is intended for use by paying users only. No part of this 12 Week Guide can be sold, broadcast, transmitted or reproduced in any format whatsoever without the express written consent of Bikini Body Burn. That includes, but is not limited to, taking photos of the workouts. Bikini Body Burn provides no warranties or representations (express or implied) as to the accuracy or completeness of the information contained herein. Users are responsible for making their own assessment of the information and should verify the information with their own health care professional.

© Bikini Body Burn Pty Ltd 2015

This 12 Week Guide is intended to be just that, a guide; it is not a substitute for the advice of a medical or health professional. It has been prepared to cater to a wide audience; it is not intended for a user with a health issue or injury that could be aggravated by exercise, or a user with specific dietary requirements. If you have a specific dietary requirement, Bikini Body Burn recommends that you seek the advice of a dietician prior to following the nutrition guidelines. Bikini Body Burn provides the information contained within this 12 Week Guide on the understanding that Bikini Body Burn and its assigns, agents, officers and employees have no liability to the users for any loss, damage, injury, cost or expense incurred or arising by any person using or relying on the information contained herein. Further, Bikini Body Burn does not assume any risk for a user’s use of the information contained herein.

Thank you for supporting Bikini Body Burn

© Bikini Body Burn Pty Ltd 2015

Welcome to the Bikini Body Burn 12 Week Guide! I started Moana Bikini in 2011. Over time it has become more than just a bikini label, it has become a lifestyle. Moana girls are fit, confident, energised and above all else - in love with life. Over the past few years I have received lots of emails asking what I did to keep in shape. On the outside I looked okay, but inside I lacked energy and struggled with my diet. I felt a lot of pressure to look a certain way. I thought eating less and doing a lot of cardio exercise was the way to get that perfect bikini body. I was afraid of lifting weights in case I looked too bulky. I was also confused about what to eat, how could I not be with so many fad diets and pills around! In early 2015, I met Simon from Starke Fitness and started training with him three times a week. © Bikini Body Burn Pty Ltd 2015

Simon educated me about ‘skinny fat’ and explained that lifting weights actually helps you burn fat. He also taught me about eating the right foods in the right quantities. I found myself getting fitter and really looking forward to each training session. I now train with him four times a week and cannot wait for each session! Looking back, I realise that I was eating the wrong foods and wasn’t eating close to enough. After months of training at Starke Fitness and following Simon’s nutrition advice, I am fitter and more confident than ever and happier within myself. I am back to being my Moana girl best! I know that so many other Moana girls are as confused as I used to be. I discussed my concerns with Simon, and after months of planning, Bikini Body Burn was born which resulted in the production of this 12 Week Guide. I am so proud to be a small part of your journey to become a better Moana girl!

To share your journey with me and other Moana girls, upload your pics to Instagram and tag #bikinibodyburn and #moanagirls. Good luck – chase the best version of a Moana girl that you can be!

Karina xx © Bikini Body Burn Pty Ltd 2015

Message from simon owner of starke fitness Congratulations on taking the step to becoming a healthier and fitter version of you! I am the owner of Starke Fitness, a gym located on the Gold Coast in Australia. I have a diploma in Exercise Science and have been a health and fitness coach for over 15 years (I know, that’s a long time!). I was born in New Zealand and have lived on the Gold Coast since 2008. I am very happily married to Tammi, have the best little girl called Lola Mae and educating people on health and fitness is my lifelong passion; over the years I have been fortunate to help thousands of clients reach their goals. I am proud to call myself Karina’s trainer; she has changed her life and is reaping the benefits. Every session that Karina does, she gives 100% - she is a very hard worker. And like anything in life, results come to those who apply themselves. © Bikini Body Burn Pty Ltd 2015

This 12 Week Guide is what Karina has been following for months. She has tried and tested all the workouts and followed the nutrition guide – she is proof that this 12 Week Guide works! You might already be slim, but if you aren’t active and healthy I bet that you are what I call ‘skinny fat’. Skinny fat is when you are not overweight and look good in loose fitting clothes, but when in revealing or tighter clothes your lack of lean muscle reveals a shapeless saggy look. If you are skinny fat, there is also more than likely a layer of fat around your organs, which may cause you major health problems.

If not skinny fat, you might be a cardio addict like Sad Sally, or know a Sad Sally. It is my personal mission to educate as many people as possible on the downside of too much cardio and not enough weight training. By buying this 12 Week Guide you have assisted with that mission – thank you! Karina has changed her life by following this 12 Week Guide. Now it’s your turn to change your life. Ready, set, booty! Good luck!

Simon

now it’s your turn to change your life © Bikini Body Burn Pty Ltd 2015

are you a Sad Sally? Sally wanted to lose some weight and change her body shape to look good in a bikini. She thought the best way to achieve this was to increase the amount of cardio exercise she had been doing. Sally started running five kilometers four times a week and did an hour on the x-trainer at the gym once a week. She also decreased her calories by eating a lot less than she normally would. At the end of the first week, Sally weighed herself and was very excited to see that she had lost 3 kilos! Yay, she was a happy Sally! So she kept up her cardio workouts and calorie restriction.

At the end of the third week, Sally weighed herself and discovered that she had not lost any weight at all. At the end of the fourth week, she also had not lost any more weight. Disheartened and wondering what she was doing wrong after getting such great results at the start, Sally gave up her cardio. At the end of the fifth week, Sally weighed herself out of interest. She was shocked to see that she had put 3.5 kilos back on, even though she had not increased her calorie intake. Her body shape was also ‘softer’, not the leaner look she was hoping for. She was a very Sad Sally.

At the end of the second week, Sally weighed herself and was surprised to see that she had only lost 500 grams. She thought she must not have worked hard enough, so she increased her cardio even more. © Bikini Body Burn Pty Ltd 2015

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

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

If you are one of those girls, say farewell to feeling sad and hello to a happier, healthier and leaner version of yourself!

© Bikini Body Burn Pty Ltd 2015

OVERVIEW OF THE 12 WEEK GUIDE Welcome to the Bikini Body Burn12 Week Guide!! Over 12 weeks you will develop a lifestyle that will have you looking and feeling ahhmazing. Bring. It. On! Health guides generally focus on counting calories. We don’t! We focus on educating you to eat the right type of calories. There are calories from fat, calories from carbohydrates, calories from protein; all have a different nutrient content. Eating 100 grams of carbohydrates will have a different effect on your body than eating 100 grams of protein. We have developed this 12 Week Guide to educate you about what to eat when and to assist you to develop ongoing exercise habits that you can carry on with after the 12 weeks have finished. We established Bikini Body Burn to teach you the steps to change your life!

© Bikini Body Burn Pty Ltd 2015

The content has been split into two sections:

Preparation: everything

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

The 12 Week GuidE: which has been split into:

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

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

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

Let’s do this... ready, set, booty! © Bikini Body Burn Pty Ltd 2015

contents Preparation 13 How to prepare 14 How to track your progress 17 Record your body measurements 19 Understanding nutrition 21 Protein 22 Carbohydrates 23 Fat 24 Nutrition table 27 Workout information 32 Equipment to workout 35 Walking, jogging, running and sprinting explained

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Warm up 39 Warm down 40 Exercise dictionary 41

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

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Workouts

101

preparation how to prepare understanding nutrition workout information exercise dictionary

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how to prepare

“you might not always get what you want, but you always get what you expect.”

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

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

at the end of the 12 weeks i will: • • • • • • • • © Bikini Body Burn Pty Ltd 2015

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at the end of the 12 weeks i will:

how to prepare

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

• Be more confident • Feel comfortable in my own skin • Have strengthened my body • Have improved my all round fitness • Have tightened and toned my body • Have a better understanding of nutrition and have put that understanding into play to improve my general wellbeing

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The number one thing that is going to stop you from achieving your expectations is…... YOU! Improving your health and fitness requires one thing change. Change is hard. If you are not ready to change, you won’t. So prepare yourself, focus on your expectations and the end result. If you fall off track it's ok, just get back on track! If you missed a workout because you wanted to sleep in or let your cravings get the better of you, it is not the end of the world. Go back over your expectations and get yourself back on track.

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

how to prepare

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

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

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There are three ways to track your progress: 1 Comparing body measurements 2 Comparing before and after photos and 3 Measuring your weight

how to prepare

How to track your progress

Our favourite method to track your progress is through body measurements; the second is through photos. Unless your goal is to lose weight, we are not huge fans of measuring your weight. Why? Because resistance training generally causes you to lose fat and gain muscle. If you are slim to start with, you may put on more weight in muscle than you will lose in fat, and could therefore weigh more at the end of the 12 weeks. When Karina completed the 12 week program, her weight stayed the same; however, her measurements changed drastically. Her waist measurement decreased and her booty measurement increased.

Tip Get enough sleep A lack of sleep increases cortisol, decreases leptin (your appetite suppressing hormone) and increases ghrelin (the hormone that increases hunger). A lack of sleep greatly decreases your ability to recover from exercise and grow muscle, not to mention the stress it puts on your immune system. Aim for eight hours a night. © Bikini Body Burn Pty Ltd 2015

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how to prepare

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

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

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

HERE ARE SOME TIPS FOR WEIGHTING YOURSELF • Weigh yourself at the same time every day, we recommend first thing in the morning before eating • Always use the same scales • Do not become a slave to the scales, we recommend that you weigh in no more than every two weeks • Remove your shoes and any heavy clothing or jewelry © Bikini Body Burn Pty Ltd 2015

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ARM

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

chest Wrap the

tape measure around your chest in line with your nipples.

stomach Wrap

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

booty

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

how to prepare

Record your body measurements

upper leg Make a

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

Calf

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

Focus on your expectations, achieving them should be your unit of measuring your success. © Bikini Body Burn Pty Ltd 2015

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Measurements as at week: start!

half way!

finished!

how to prepare

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

Arm Chest Stomach Booty Upper Leg Calf

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

Tip

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

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

© Bikini Body Burn Pty Ltd 2015

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UNDERSTANDING NUTRITION

you can train the house down, but if you aren’t eating the right nutrition your hard work

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

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

will be for nothing. you in person and understand your expectations. Don’t get us wrong, we would LOVE to meet you! But meeting thousands of ‘you’ all over the world is sadly not possible. So… unless you live on the Gold Coast (if you do come and see us!) we cannot provide you with a meal plan. BUT we can provide you with nutritional guidance, which we do in the 12 Week Guide. But first, you need to learn about the three types of nutrients that will form the basis of your diet over the next 12 weeks: protein, carbohydrates and fats.

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Protein is the body’s building block. All of your organs, skin, hair and muscles are built from protein. Consuming protein is essential to muscle growth and recovery. Protein is a molecule that is broken down into amino acids. The body needs 20 amino acids to form a protein molecule in the body. Eleven of these amino acids can be created by the body, however there are nine ‘essential’ amino acids that the body cannot create. The only way to receive the nine essential amino acids is through the consumption of nutrients. Almost all meat, fish, poultry and egg products contain high amounts of all nine amino acids. During the 12 weeks, you will consume protein at every meal to ensure that your body has the building blocks to repair itself after a workout and build lean muscle. In other words, if you eat protein you are going to look hot in your bikini!

What if I’m a vegan or vegetarian? You can receive the nine essential amino acids from vegetables, legumes and dairy, but they are in such

understanding nutrition

Protein

small doses that your body will not be able to build muscle as effectively as if you consumed animal-based protein rich foods. Legumes are also generally much higher in carbohydrates; hence, the benefit of eating them for their protein content is lessened due to their high carbohydrate content.

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understanding nutrition

Carbohydrates Carbohydrates can be broken into two terms:

simple Simple carbohydrates contain sugars that give your body a short burst of energy. Examples: • fruit • cake • jam • soft drink • chocolate

Complex Complex carbohydrates contain chains of sugar molecules which take longer for your body to burn, and therefore release energy slowly. Examples: • sweet potato • brown rice • bread • oats • lentils • beans • quinoa

Simple carbs are turned to glucose for energy quickly; and if not used, that glucose stores as fat. Complex carbs are processed much slower and therefore release energy slowly, but again if that energy is not used, the glucose stores as fat. During the 12 weeks, you will consume complex carbs at specific times of the day to ensure you use the glucose they produce. © Bikini Body Burn Pty Ltd 2015

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Fat enables us to process Vitamins A, D, E and K; all of which are key vitamins in muscle and bone growth and development, preventing disease and preventing the breakdown of cells. Just like with protein, there are essential fatty acids that the body cannot produce, you need to consume them. Foods high in essential fatty acids are fish, shellfish, pumpkin seeds, chia seeds, leafy vegetables and walnuts.

Unsaturated Generally founds in plantbased foods. Examples: • nuts • avocado • fish

• seeds • vegetable oils

understanding nutrition

Fat

There are three main kinds of fats:

Saturated Generally found in animal based foods, but also found in some plant-based foods such as coconuts. Examples: • meat • coconut • cheese

• milk • butter

Trans Fats We could attempt to explain what trans fat is but no-one here at Bikini Body Burn is a doctor and you pretty much need to be to be able to articulate the process that occurs for a trans fatty acid to form. In a nutshell – they are bad for you and should be avoided! The high consumption of trans fats has been linked to cancer, diabetes and obesity. Examples: • processed foods • anything baked or fried © Bikini Body Burn Pty Ltd 2015

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Here at Bikini Body Burn, we support a diet inclusive of both saturated and unsaturated fats. We believe that the benefit from the essential amino acids received from consuming animal based foods outweighs any negative affects. However if you have a diet high in saturated fat, we recommend that you cut back by eating unsaturated fats instead or eating saturated fats that have a lower saturated fat content, such as chicken. Fat is a concentrated source of energy: 1 gram of fat equals nine calories, whereas 1 gram of

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

understanding nutrition

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

Tip Avoid pollution, non-BPA plastics, processed foods, alcohol and smoking. Toxins really mess with the body’s hormonal balance, which increases fat gain. It cannot be stressed enough how much of a big deal this is!! It won’t be long until the consumption of toxins is the next big health controversy. Along with the consumption of sugar, the consumption of toxins is one of the biggest reasons younger generations are gaining more fat than ever. Avoiding the consumption of toxins will really make big inroads into improving your health and speeding up the fat loss process. So make sure your drink bottle is BPA free and avoid processed foods and alcohol and smoking. © Bikini Body Burn Pty Ltd 2015

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

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

understanding nutrition

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

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

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

approximate grams of the below per serving * protein

carbs

fat

Chicken breast, no skin (100g), baked

31

0

3.9

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

22.8

0

1.8

Pork chop (100g), grilled or dry fried

30.6

0

4.5

Bacon, middle rash with fat ( x1), fried

10.7

0.3

3.7

6.8

0

1

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

27.4

0

12.9

Rump steak, lean cut (100g), grilled

31.5

0

5.5

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

18.6

2.3

7.2

Cottage cheese, low fat (1/2 cup)

12

7.3

2.6

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

22- 40 depending on brand

Varies depending on brand

Varies depending on brand

13.5

18.8

0.8

Carrot, raw ( x1 medium size)

1.1

7

0.1

Cherry tomatoes, raw (1 cup)

1.5

3.6

0.1

Chick peas, 125g can drained

5.6

13.1

0.9

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

13.2

28.2

1.2

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

3.4

17.3

2.4

Sweet potato, peeled and boiled (1 cup mashed)

6.6

49.9

0.3

Sweet potato, baked (1 cup)

4.6

34.4

0.2

Quinoa, cooked (1 cup)

8.1

39.4

3.5

11.3

31.9

1.1

Pumpkin, baked no oil (100g)

1.7

8

0.2

Banana, medium size ( x1)

1.9

21.8

0.1

Blueberries, fresh (1 punnet/150g)

0.9

17

0.2

Raspberries, fresh (1 punnet/150g)

1.2

7.3

0.3

Mixed berries, frozen (100g)

1.1

9.5

0.3

Rice cake, thin rice & corn ( x2)

1.2

9.4

0.3

Rice, brown, boiled (1/2 cup)

2.3

25.4

0.8

Rice, white, boiled (1/2 cup)

2.2

28.8

0.1

Bread, wholemeal ( x1 thin slice)

2.7

12

0.9

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

3.2

8

2.9

*

Protein rich foods

Ham (40g), fresh

understanding nutrition

Nutrition table

Carbohydrate rich foods Lentils, boiled (1 cup)

Baked beans, SPC brand, 1 220g can

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approximate grams of the below per serving* protein

carbs

fat

12

10

9

9

12.5

0.3

8.8

15.8

8.8

Almonds, raw with skin ( x15)

3.5

0.9

9.8

Cashews, raw ( x20)

5.1

5

14.8

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

4.3

0.9

20.7

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

8.9

4.8

20

Avocado, hass, medium size (1/4)

0.8

0.2

8.5

0

0

18

Coconut, dessicated (1 tbsp)

0.5

0.6

5.2

Coconut milk, light (1/2 cup)

2

3.9

16.8

27

0

17.3

24.3

0

15.5

Egg, large ( x1), hard boiled

5.5

0.3

4.2

Chia seeds, white or black (1 level tbsp)

3.1

0.7

4.7

Pumpkin seeds / pepitas dried (1/4 cup)

10.4

3.7

16.9

Protein and carbohydrate rich foods Natural yoghurt, plain full fat (1 tub, 200g) Milk, skim/low-fat (1 cup / 250ml) Milk, full fat (1 cup / 250ml)

understanding nutrition

source and serving size

Fat rich foods

Coconut oil, virgin, cold pressed (1 tbsp)

Protein and fat rich foods Chicken thigh, with skin ( x1 approx, 115g), baked Salmon fish fillet (100g) baked

* Calorie King (www.calorieking.com.au) as at 21st September 2015

Tip

Drink plenty of water Drinking plenty of water will help flush toxins through the kidneys, help keep your muscles hydrated and keep your fluid balance in check by transporting nutrients around the body. Aim for three litres a day.

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

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

understanding nutrition

Can i eat something not included in the nutrition table? Tip We have been selective in

We do not recommend that you consume the following during the 12 weeks:

• Juice (very, very high in sugar!) • Other sugary drinks, such as mochas, caramel lattes, flavoured frappuccinos, syrupbased chai lattes and soft drinks • Anything fried • Ice cream • Frozen yoghurts • Pasta • Pancakes or waffles • Muffins • Bagels • Pastries (including croissants) • Cereal (it is generally very high in sugar with minimal nutrients) • Processed meats such as salami and most sausages (some are nutrient dense, but most are full of toxins and trans fats).

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

Tip

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

understanding nutrition

What about vegetables not included in the nutrition table?

What about fruits not included in the nutrition table? Fruits are packed with vitamins, but they are also packed with sugar. It is far better to consume natural sugar than processed sugar; however, it is still sugar, which is a carbohydrate. You can eat fruit during the 12 weeks, but limit it to times that we recommend you consume carbohydrates. That being said, we would much rather you smash a bowl of mango than a family-sized chocolate bar! © Bikini Body Burn Pty Ltd 2015

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understanding nutrition

Should I have something after a workout? Definitely! What you consume after a workout is really important. When you workout, you damage your tissue, which then needs to repair and rebuild. The damaged tissue needs protein to rebuild. You could consume a chicken breast after your workout, or you could have a delicious protein shake instead. We recommend using a protein shake post-workout for 3 reasons: 1. Most people find it hard to consume whole foods straight after training 2. It is easily accessible and 3. Liquid is absorbed by the body much quicker than solid food.

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

Karina’s ‘Mr Boombastic, leaves you feeling fantastic’ protein shake recipe: Blend together: •Suggested serving of protein powder •Half a banana •1 cup of ice

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

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workout information

A reminder that our workouts have been designed for girls who

Welcome to our workouts! Once you take a look at our workouts you will see that not all of the exercises focus specifically on your booty or your abs. Our workouts are designed to be a total body workout, which will result in you improving your overall body shape and naturally building a fuller booty and firm stomach. We have designed our workouts so that you can do them in the comfort of your home, or with your best girlfriends at their house. We have listed on page 35 the equipment that you will need. hand that our workouts work!

do not have any injuries and have a basic fitness level. If one of our exercises doesn’t feel right, STOP and speak to a fitness professional. If you already have a gym membership, the gym will have everything that you need. If you are going to be doing the workouts from home, you will be able to purchase the equipment from a sports store. Every workout that you do has been tried and tested by Karina and a few other lucky girls at Starke Fitness. We know first hand that our workouts work!

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workout information

How are the workouts structured? The Bikini Body Burn workouts incorporate strength and conditioning: STRENGTH to build lean muscle via: •

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

Conditioning to improve your fitness via: •

• •

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

Approximately 75% of our workouts incorporate 50% strength and 50% conditioning. The remaining 25% (generally the Saturday/Sunday workout) incorporate approximately 20% strength and 80% conditioning.

Tip

Reduce stress Stress increases the hormone ‘cortisol’. High levels of cortisol increase the risk of depression, illness, fat gain and memory difficulties. Cortisol can be raised not just through life stresses but through a lack of sleep and exercising for too long also. © Bikini Body Burn Pty Ltd 2015

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We recommend that you start the 12 Week Guide once you have built up your fitness to be able hold a jog for at least ten minutes.

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

strength routines need

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

workout information

what if i have never exercised before?

to be repeated in order for them to be effective.

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To complete the workouts you will need: 1 three sets of Dumbbells:

• a lighter set that is 1 to 3 kgs • a medium set that is 4 to 7 kgs and • a heavier set that is 8 to 15 kgs 2 a kettlebell that is 12 to 16 kilos 3 a skipping rope

4 5 6 7 8 9

a resistance band a timer a towel or floor mat a fitball a medicine ball a bench

workout information

Equipment to workout

Tip

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

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

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

Your exertion level

treadmill speed

Walking

40% - you should be able to hold a conversation easily

5 - 7 kilometers

Jogging

60% - you should be able to have a conversation with some difficulty

7 - 9 kilometers

Running

80% - talking should be very difficult

9 - 12 kilometers

Sprinting

100% - you shouldn't be able to talk at all

12+ kilometers

workout information

Walking, jogging, running and sprinting explained

focus on matching your exertion level rather than the speed.

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workout information

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

Should I warm up? You need to warm up before EVERY workout. Have you ever sat for a short period of time and felt stiff when you stood up? That’s because your blood flow has slowed, causing muscle stiffness. Warming up increases blood flow by stretching your muscles, which aids muscle flexibility. An increase in muscle flexibility decreases the risk of injuring yourself and increases your performance during a workout. We have included Karina’s warm up on page 39 which we recommend you do before every workout. In a few of the workouts, we have a jog as a warm up; in which case, you don’t need to do anything additional to warm up.

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workout information

What about after the workout? You need to warm down at the end of EVERY workout. Stretching is, by definition, extending a part of your body to its full length, improving muscle flexibility. This is important as in order to complete the workouts you need to have good muscle flexibility. Stretching has been known to increase your body's blood flow, boost oxygen levels and help deliver nutrients to your muscles; helping with their repair. We have included some of Karina's favourite post workout stretches on page 40, which we recommend you do at the end of every workout.

KARINA’S TIPS FOR COMPLETING THE WORKOUTS • Use your iPhone as a timer • Always have a bottle of water handy • Mix up your protein shake before your workout so it’s all ready for you when you’re dying on the ground after you’ve finished • Download a tabata app for the 40:20 exercises • Enjoy the feeling of discomfort, it means that your body is getting stronger! © Bikini Body Burn Pty Ltd 2015

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Warm up before a workout Approx time 5 mins

What you need - Towel or floor mat 2m

WALKING

45s

BACK ROLLS

45s

ALTERNATE HIP STRECH

45s

CAT / CAMLES

45s

CALF WALKOUT

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Warm Down after a workout Approx time 5 mins

What you need - Towel or floor mat 60s

HAMSTRING STRETCH

60s

QUAD STRETCH

60s

GROIN STRETCH

60s

CHEST STRECH

60s

TRICEP STRECH

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excercise dictionary

4 Point Superman 1. Start with your hands underneath your shoulders and your knees 2. 3. 4. 5.

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

Ab Extensions 1. Sit down and hold your body in a V shape by bending your knees off the floor and placing your hands on the ground behind your hips. Your palms should be flat on the ground with your fingers pointed towards your toes. This is the starting position. 2. Simultaneously lean backwards on your arms and extend your legs away from your torso. Lean as far back as you are able. 3. Pull your torso and your legs back into the starting position to complete one rep. 4. You should feel this in your abs and your quads (the front of your thighs).

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1. Stand with your feet a little more than shoulder width apart with your toes pointed away from your body. Your back should be straight. This is the starting position. 2. Keep your chest high and move your hips towards your heels, like you are sitting down. 3. Squat down until your hip crease is at least knee height. 4. Hold the position for a second and then stand up by pushing through your heels and return to the starting position to complete one rep. 5. You should feel this in your legs and your booty.

exercise dictionary

Air Squats

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

Alternate Hip Stretch 1. Start in the Push Up position. 2. Step forward with your left leg; your foot should land directly under your ribs in line with your left hand. Drive your hip forward to increase the stretch. 3. Hold the position for five seconds and then alternate sides. 4. Aim to do four stretches per side in 45 seconds.

Back Extensions 1. Lie face down with your legs at hip width and your hands held to the side of your face. This is the starting position. 2. Simultaneously lift your head, arms and feet off the ground as high as you can and hold for a second. Keep your fingers tucked under your chin. 3. Lower your arms and legs back down to the starting position to complete one rep. 4. You should feel this in your lower back and your booty.

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1. Sit on the ground with your legs out in front of you. 2. Roll backwards by bringing your legs up over your head and putting your arms above your head. Keep your spine flat to the floor during the roll. 3. Use your momentum to return to your original position before rolling backwards again. 4. Aim for ten rolls in 45 seconds.

exercise dictionary

Back Rolls

Band Pull Aparts 1. Stand with your feet in a comfortable position and holding the band, raise your arms in front of you to shoulder height. Place your hands approximately 20 centimetres apart on the band. This is the starting position. 2. Pull your arms apart, keeping them straight and at shoulder height, squeezing your shoulder blades together. 3. Keeping them at shoulder height, bring your arms back to the starting position to complete one rep. 4. You should feel this in your shoulder blades and the back of your arms. If you’re not feeling it in your shoulder blades, make a conscious effort to squeeze your shoulder blades together as you pull the band apart. Tip – how far you need to hold your hands apart will depend upon the band that you are using. If you are finding it too easy, put your hands closer, and alternatively if too hard, space them further apart.

Bench Jump Overs 1. At the top end of the bench, place one hand on each side with both feet planted on one side of the bench. 2. Transfer your weight to your hands and jump with both feet together over the bench from one side to the other. 3. Jump back over to the other side to complete one rep. 4. You should feel this in your legs and shoulders. 5. This exercise should make you breathless; if it isn’t, increase the momentum.

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1. Lie with your back on the bench with the dumbbells positioned either side of your chest, your palms should be facing away from you. Your legs should be bent with your feet resting on the ground. This is the starting position. 2. Press the dumbbells upwards with your elbows fully extended until the dumbbells touch. 3. Bring the dumbbells back to the starting position to complete one rep. 4. You should feel this in your chest, the front of your shoulders and in your triceps.

exercise dictionary

Bench Press

Bent Over Rows 1. Stand with your feet at shoulder width apart and hold the dumbbells with your palms facing each other. 2. Bend your knees slightly and bring your torso forward by bending at your hips, making sure you keep your back and neck straight. The dumbbells should be hanging in front of your shins. This is the starting position. 3. By bending your elbows, lift the dumbbells to just under your ribs and squeeze your middle back muscles together. 4. Lower the dumbbells to the starting position to complete one rep. 5. You should feel this in your middle back, your biceps and shoulders. Tip – make a conscious effort to keep your neck and back straight during this exercise.

Bicep curl 1. Stand with your feet shoulder width apart and a dumbbell in each hand with your palms facing out away from you. Keep your elbows tucked in close to your body. This is the starting position. 2. Curl the dumbbells upwards by contracting your biceps until the dumbbells are at shoulder height. 3. Lower the dumbbells to the starting position to complete one rep. Make sure that your arms are fully extended. 4. You need to keep your shoulders back during this exercise; if they come forward it will put strain on your neck. 5. You should feel this in your biceps. Tip – the tops of your arms should not move. If you are struggling to lift the dumbbells without using the rest of your arms, use lighter dumbbells.

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1. Lie down on your back with your hands touching your ears and your legs held straight and hovering just off the floor. Raise your head up off the floor to assume the starting position. 2. Simultaneously bring your left knee towards your chest and twist your right elbow towards your left knee. Your elbow should be almost touching your knee. 3. Return your left knee and right elbow to the starting position to complete one rep. 4. Repeat with the opposite knee and elbow. 5. You should feel this in your abs.

exercise dictionary

Bicycle Crunches

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

Broad Jumps 1. Place your feet at slightly more than shoulder width apart and point your toes straight forward. 2. Bend your knees, lean forward through your hips, rise up onto the balls of your feet and bring your arms behind you (this helps with the motion of the jump). 3. To jump, lean forward and spring up through the balls of your feet, using your arms to propel you forwards. 4. Land in a squat position to complete one rep. When you land, you can either have your arms in front of you or behind you, whatever you find most natural. 5. You should feel this in your legs and booty and the exertion should leave you breathless. If you aren’t breathless, increase your pace.

Calf Raises 1. Stand on a step with the balls of your feet. Keep your body straight and look forward. Let your heels drop as far down as possible. This is your starting position. 2. Push upwards through the balls of your feet until you are on the tip of your toes. 3. Hold the position for a second before lowering your heels to the starting position to complete one rep. 4. You should feel this in your calves.

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1. Stand with your feet shoulder width apart and hands at your side. 2. Lean forward and place your hands on the ground at shoulder width apart. 3. Kick your legs out behind you and lower your chest all the way to the floor, keeping your hands flat, and landing on your toes. 4. Extend your arms and lock them into the push up position. 5. With your weight on your hands, jump up into a standing position with your arms above your head to complete one rep. 6. You should feel this in your whole body and the exertion should leave you breathless. If you aren’t breathless, increase your pace.

exercise dictionary

Burpees

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

Calf Walkout 1. Start on the floor with your hands directly under your shoulders and standing up on your toes. Your feet should be shoulder width apart and your back arched. 2. Push your left heel into the ground and hold for 4-5 seconds before alternating to the other heel. 3. Aim to complete 5 stretches per side in 45 seconds.

Cat Camels 1. Start with your hands at shoulder width apart under your shoulders and your knees under your hips. 2. Slowly alternative between rounding and arching your back. The movement should be done gently, with your neck following the direction of your spine. 3. Each cat camel should take 4-5 seconds to complete. Aim to complete 10 in 45 seconds.

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1. Get on to your hands and knees parallel with a bench. 2. Bend your arm and place your forearm on the bench. 3. Keeping your opposite hand straight, push the shoulder of the arm up on the bench towards the floor. 4. Hold this stretch for 20 seconds per side.

exercise dictionary

Chest Stretch

Clap Sit Ups 1. Lie down on your back, bend your legs to 90-degrees and point your toes to the ceiling. This is the starting position. 2. Crunching your stomach bring your hands forward and clap them on the other side of your thighs. 3. Return to the starting position to complete one rep. 4. You should feel this in your abs.

Dips 1. Stand facing away from the bench/chair. 2. Lower your hands to hold onto the rim of the bench/chair, your legs should be at 90-degrees. 3. Keeping your torso straight, lower your body until your arms are at least 90-degrees. 4. Push back up through the arms and lock out your arms at the top to complete one rep. 5. You should feel this in your triceps (the back of your arms) and your chest.

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1. Stand with your left leg slightly in front of the right leg with your hands holding the dumbbells in front of your chin. 2. Extend your left arm out fully in front of you at shoulder height, keeping your other hand under your chin. When you extend your arm twist your core in the same direction as your extended arm. This is the punch movement. 3. Alternate your arms and build up the speed of the punch movement. 4. You should feel this in your shoulders and arms and the exertion should leave you breathless.

exercise dictionary

Dumbbell Punches

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

Fitball Jack Knives 1. Start on your hands and knees. Place your hands in front of you at slightly more than shoulder width apart. Lift your feet onto the top of the fitball and look down at the ground. 2. You will be in a Push Up position with your feet resting on top of the fitball. This is the starting position. 3. By contracting your lower abs, roll the fitball in towards your torso whilst keeping a straight back. 4. Hold the position for a second and then roll the fitball back to the starting position to complete one rep. 5. You should feel this in your lower abs.

Glute Raises 1. Lay on your back with your hands placed at the side of your booty. 2. Bend your knees to 45-degrees and place your feet on the ground shoulder width apart. This is the starting position. 3. Keeping your hands, shoulders and head grounded, raise your booty off the ground by pushing through your heels. Rise as high as you can and squeeze your booty together at the top. 4. Lower your booty to the starting position to complete one rep. 5. You should feel this in your hamstrings (back of your legs), lower back and booty. Tip – if you find these are easy, do Single Leg Glute Raises instead.

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

exercise dictionary

Goblet Squat

Groin Stretch 1. Sit down on the ground and bring your feet up into your pelvis, or as close to your pelvis as possible. The soles of your feet should be touching. 2. Push your knees as far toward the floor as you can. 3. To increase the stretch push your hands down on your knees. 4. Hold the stretch for 45 seconds.

Hamstring Curls 1. Lie down on the ground with your arms at your sides and your feet on the fitball at slightly closer than shoulder width. Your hips should be raised up off the ground. This is the starting position. 2. Using your heels and whilst keeping your hips raised off the ground, pull the ball towards your booty until your thighs are vertical. 3. Whilst keeping your hips raised, push the ball back to the starting position to complete one rep. 4. You should feel this in your hamstrings (back of your legs) and in your calves.

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1. Sit on the floor with your legs stretched out in front of you at shoulder width apart and your toes pointing to the ceiling. 2. Bring one foot into your pelvis (your sole should rest on your inner thigh with your heel tucked into your groin). 3. Keeping your back straight, lean forward through the hips and bring both hands to the top of the outstretched foot. If you can’t reach your toes, hold onto your ankle or the middle of your calf; lean forward as far as you can whilst keeping your back straight. 4. Hold the stretch for 20 seconds per side.

exercise dictionary

Hamstring Stretch

High Knee Sprints 1. Stand with your arms at your sides and your feet slightly apart. 2. Raise your left knee and right arm in a running pose. Alternative knees and arms to run on the spot. 3. Your knees should be coming up to at least a 90-degree angle with your arms constantly pumping. 4. The exertion from this exercise should leave you breathless. If you aren’t breathless, increase your pace.

Incline Dumbbell Press

1. Lie on a bench inclined to 30-45 degrees with a dumbbell in each hand. 2. Bring the dumbbells to the sides of your shoulders so that your arms are at a 90-degree angle and your palms are facing away from you. This is your starting position. 3. Push the dumbbells up, locking your arms out at the top and hold for a second (the dumbbells should touch). 4. Return the dumbbells to the starting position to complete one rep. 5. You should feel this in your chest, shoulders and triceps. Tip – to get the most out of this exercise, take twice as long to lower the weights as it took to raise them.

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1. Stand with your feet at hip width with your toes pointed slightly out and your hands at your sides. 2. Keeping your chest high, move your hips towards your heels (like you are sitting down) and reach your arms backwards. 3. Jump up with your feet leaving the group, propelling your arms upwards above your shoulders. 4. Land softly in the squat position to complete one rep. 5. You should feel this in your legs and booty and the exertion should leave you breathless. If you aren't breathless, increase your pace.

exercise dictionary

Jump Squats

Jumping Jacks 1. Stand with your feet together and your hands at your sides. This is the starting position. 2. In a single movement, raise your arms above your head and jump your feet out to slightly more than shoulder width. 3. Return to the starting position to complete one rep. 4. The exertion from this exercise should leave you breathless. If you aren’t breathless, increase your pace. Tip - these should be done very quickly, a person with an average fitness level should get 60 reps in 60 seconds.

Kettlebell High Pulls 1. Stand with your legs at hip width with the kettlebell in the middle of your feet. 2. Bend your legs and place your hands on the kettlebell. Your booty should be sticking out as far as possible. 3. Straighten your legs by standing whilst simultaneously bringing the kettlebell to your chest. Keeping your elbows high and pushed out like chicken wings. 4. Keeping your back straight, return the kettlebell to the floor by bending your knees and sticking your booty out to complete one rep. 5. You should feel this in your legs and shoulders.

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1. Stand with your feet quite a bit wider than shoulder width holding the kettlebell with both hands. Your palms should be facing your body and your toes pointed away from your body. This is the starting position. 2. Lower the kettlebell to the ground by lowering your hips (i.e. squatting). Your arms and back should stay straight – make a conscious effort to engage your core and hold your shoulders back to make sure you don’t lean forward. 3. Get the kettlebell as low to the ground as you can without leaning forward. 4. Raise the kettlebell back to the starting position by pushing up through your heels and squeeze your booty at the top to complete one rep. 5. You should feel this in your legs and booty.

exercise dictionary

Kettlebell Sumo Squats

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

Kettlebell Swings 1. Stand with your feet slightly wider than your shoulders. 2. Place the kettlebell between your feet, bend your knees slightly and lean down and pick up the kettlebell with both hands so that it is just off the ground. 3. With bent knees, drive your hips forward into a standing position so that the kettlebell is driven forward and upwards. 4. Using your arms and keeping them straight, drive the kettlebell to chin level. 5. As the kettlebell swings down, fold your hips and bend your knees. The kettlebell should swing between your legs and out behind your booty, completing one rep. 6. When your forearms come into contact with your inner thighs, repeat the original movement and keep the momentum going for the required amount of reps. 7. You should feel this in your legs, lower back and booty and the exercise should leave you breathless. If you aren’t breathless, increase your pace.

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1. Start in the Push Up position. 2. Bring your left knee into your chest leaving your right leg on the floor. 3. Return your left leg to the ground and bring your right knee into your chest. 4. Increase your speed until you are at a running pace. 5. You should feel this in your legs and shoulders and the exercise should leave you breathless. If you aren’t breathless, increase your pace.

exercise dictionary

Mountain Climbers

One Arm Row 1. Place one knee and the hand from the same side on the bench, your shin should be resting on the bench. Lock out your arm so that your arm is holding your weight. 2. Place your other foot on the floor and pick up the dumbbell with your other hand. 3. Keeping your back straight, bring your elbow up and squeeze it tight to your body until the dumbbell is tucked up under your ribs. 4. Keeping your arm close to your body, extend your arm back down to complete one rep. 5. You should feel this in your back and arms.

Overhead Db Press 1. Stand with your feet shoulder width apart with a dumbbell in each hand. 2. Raise the dumbbells so that they are sitting just above your shoulders. Your palms should be facing your cheeks. This is the starting position. 3. Push the dumbbells up over your head locking out your arms. The dumbbells should be directly above your shoulders; if they are in front you need to straighten your arms. 4. Hold the position for a second and then return the dumbbells to the starting position to complete one rep. 5. You should feel this in your shoulders and triceps.

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1. Stand with your feet at shoulder width apart. 2. Hold onto the dumbbell with both hands and raise it over your head so that your arms are locked out straight. This is the starting position. 3. Bend your arms at the elbow allowing the dumbbell to fall behind your back. 4. Raise the dumbbell and extend your arms back to their starting position to complete one rep. 5. You should feel this in your triceps.

exercise dictionary

Overhead Extensions

Plank 1. Place your elbows on the ground underneath your shoulders with your toes on the ground. 2. Keep your back straight by engaging your core (suck your belly button into your spine). 3. Hold this position for the relevant time. 4. You should feel this in abs and if you have weak abs, you will also feel it in your shoulders. BEGINNERS – instead of placing your elbows on the ground, place your hands on the ground shoulder width apart and lock them out (as if you were going to do a Push Up).

Push Up 1. Place your hands slightly more than shoulder width apart and your toes on the ground. 2. By bending your elbows, lower your body to within 10 centimetres of the ground, keeping your back straight. 3. Push your weight back up and lock out your arms to complete one rep. 4. You should feel this in your chest and arms. BEGINNERS - drop to your knees. Tip - to keep your back straight, engage your core by pulling your belly button into your spine.

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1. Assume the lunge position with your left foot forward. Place your left arm out in front of you and your right arm directly behind you both at shoulder height. 2. Drop your right knee to the ground and with your right hand hold onto the tip of your toes. 3. To increase the stretch, drive your hips forward, keeping your chest out and back straight. 4. Hold the stretch for 20 seconds per side.

exercise dictionary

Quad Stretch

Reverse Lunges (normal or weighted) 1. Start by standing up straight with your hands on your hips with your chest out. 2. Take a big step backwards with one one leg and lower your hip until both legs are at 90-degrees. Your back foot should be in line with your front knee. Make sure you keep your chest up and your shoulders back (your torso will naturally want to tilt forward). 3. Bring your back leg forward into the original position to complete one rep for that leg. 4. Complete the required number of reps on one side, before changing legs and completing the same number of reps. 5. If weighted, instead of keeping your hands on your hips, hold a dumbbell in each hand with your palms facing in to your thighs. 6. You should feel this in your legs and booty.

Reverse Raises 1. Stand with a dumbbell in each hand. 2. Bend forward by bending your knees so that your dumbbells are resting below your knees, your palms should be facing one another. Your back should be at 90-degrees. This is the starting position. 3. Keeping your arms straight, pull them upwards until they are at shoulder height. 4. Return your arms to the starting position to complete one rep. 5. You should feel this in the backs of your shoulders.

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1. Stand holding the dumbbell in front of you with your palms facing your body. 2. Your feet should be shoulder width apart. Bend your knees 10-degrees and stick your booty out behind you. This is the starting position. 3. Keeping your back straight, move downwards through your hips whilst sticking your booty out. The dumbbell should trace down over your thighs and shins. 4. Bring your hips forward and extend upwards back to the starting position to complete one rep. You should feel this in the back of your legs, your lower back and in your booty.

exercise dictionary

Romanian Deadlifts

Russian Twists 1. Sit with your knees together and raised in the air approximately 120-degrees. In your hands hold either a medicine ball, or one 2–4 kilo dumbbell. 2. Engaging your core, lean backwards all the while keeping your back straight. Hold the medicine ball or dumbbell out to one side. 3. Whilst keeping your legs as straight as possible, twist your core to move the medicine ball/dumbbell to the other side of your body to complete one rep. 4. Turn it to the original side to complete the second rep. 5. The momentum of this exercise is high; each rep should be done quite quickly. You should feel this in your abs. If you’re not, hold the medicine ball/dumbbell out further from your body. BEGINNERS – if you find this exercise difficult, start with your feet planted on the ground until you have built enough abdominal strength to raise them off the ground.

Shoulder Press 1. On a bench, you can either sit pushed against the back of the seat if it’s at 90-degrees or sit with your back and neck straight. 2. With a dumbbell in each hand, raise them to shoulder height, making sure that your palms are facing away from you. 3. Raise the dumbbells above your head until they touch, locking out your arms. 4. Slowly lower the dumbbells back to shoulder height to complete one rep. 5. You should feel this in your shoulders and triceps.

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1. With a dumbbell in each hand, stand with your feet about two shoulder widths apart. Your toes should be pointed away from you and your knees and hips slightly bent. Hold your shoulders back and keep your back straight, the dumbbells should be hovering between your thighs. 2. Shift your weight onto your right leg, bending your right leg to 90-degrees. When you bend your leg, simultaneously move the dumbbells to your right with one dumbbell on each side of your left leg. 3. Hold the posture for a second to complete the rep, and then shift your weight to the left leg repeating the movement you just completed on your right side. 4. You should feel this throughout your legs (mostly inner thigh) and your booty.

exercise dictionary

Side Lunges

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

Side Plank Twists 1. Lay down on your side with your feet on top of one another. 2. Raise your body off the ground by locking your elbow that’s on the ground at 90-degrees. Your back and neck should be in line with one another and completely straight. Place your other hand on your hip and look straight ahead to assume the starting position. 3. Take your hand off your hip and using your core twist your arm down underneath your side, as if you are trying to reach something on the ground that is just behind your back. As you bring your arm down, move your eyes down to look at the ground. 4. Hold the position for a second and then bring your arm back out over your torso to complete one rep. Move your eyes with your arm to finish the rep looking up to the sky. 5. When you have finished the required number of reps, lay down on your other side and complete the required number of reps. 6. You should feel this in the side of your stomach and in your shoulders.

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1. Stand with your feet shoulder width apart, a dumbbell in each hand, with your hands resting at your sides with your palms facing one another. This is the starting position. 2. Raise your arms until your elbows are at shoulder height. Your arms should be inline with your torso. 3. Lower your arms to the starting position to complete one rep. 4. You should feel this in your shoulders.

exercise dictionary

Side Raises

Single Leg Calf Raises 1. Stand on a step or a ledge with the balls of your feet. Keep your body straight and look forward. Take your left leg and hook it behind your right. Let your right heel drop as far down as possible. This is your starting position. 2. Push upwards through the ball of your right foot until you are on the tip of your toes. 3. Hold the position for a second before lowering your heel to the starting position to complete one rep. 4. Complete the required number of reps on your right side, before changing legs and completing the same number of reps. 5. You should feel this in your calves.

Single Leg Glute Raises 1. Lay on your back with your hands placed at the side of your booty. 2. Bend your knees to 45-degrees and place your feet on the ground shoulder width apart. 3. Raise one leg off the ground, holding it in the air at 45-degrees. This is your starting position. 4. Keeping your hands, shoulders and head grounded, raise your booty off the ground by pushing through your heel. Rise as high as you can and squeeze 5. your booty together at the top. 6. Lower your booty to the starting position to complete one rep. 7. Complete the required number of reps on one side, before raising your other leg and completing the same number of reps. 8. You should feel this in your glutes (your booty) and also in your hamstrings (the back of your thighs).

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1. Sit on the floor with one leg extended to the side and the other leg bent in behind with your hands flat in front of you at shoulder width. 2. Keep your hands in the same position throughout the exercise. 3. Propel your legs from one side to the other by twisting your torso. 4. Repeat the movement on the other side returning to your original position to complete one rep. 5. You should feel this in your legs and shoulders.

exercise dictionary

Sit Kicks

Split Squats (normal or weighted) 1. Stand with one leg straight and the other leg behind you up on a bench or chair with your hands on your hips. 2. Drop your hips down by flexing your front knee and dropping your back knee towards the ground. 3. To return to your starting position, drive through the heel of the front foot to complete one rep. 4. Complete the required number of reps on one side, before changing legs and completing the same number of reps. 5. If weighted, instead of keeping your hands on your hips, hold a dumbbell in each hand with your palms facing your thighs. 6. You should feel this in your legs and booty.

Step Ups (normal or weighted)

1. Stand facing the bench/chair with one leg on top of the bench, the other leg on the ground and your arms at your sides. This is the starting position. 2. Stand up by bringing your leg from the ground up into the air at a 90-degree angle whilst keeping your chest out. 3. Bring the leg in the air down to the ground to the starting position to complete one rep. 4. Complete the required number of reps on one side, before changing legs and 5. completing the same number of reps. 6. If weighted, instead of keeping your arms at your sides, hold a dumbbell in each hand with your palms facing your thighs 7. You should feel this in your legs and booty.

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1. Stand with your feet slightly greater than shoulder width. Take a dumbbell in each hand and hold them slightly above your shoulders with your palms facing your neck. 2. Keeping your chest and head high (look straight ahead), drop into a squat position. 3. From the squat position, drive up out of the squat position from your heels and using the momentum extend the weights over your head and lock out your arms. 4. Lower the weights to above your shoulders and simultaneously return to a squat position to complete one rep. 5. You should feel this in your legs, booty, arms and shoulders.

exercise dictionary

Thrusters

Toe Squats 1. Stand with your feet at slightly more than shoulder width apart and your knees slightly bent. Bending through your hips, reach down and hold onto the tips of 2. your shoes. This is your starting position. Whilst holding your toes, lower your hips into a squat position until your legs 3. are at 90-degrees and hold for a second. 4. Still holding your toes, rise into your starting position to complete one rep. You should feel this in your legs and booty. Tip – if you are having trouble getting down as low as you should, you probably have tight hips or calves. Stretch your hips and calves out and then try this exercise again. If that’s still not working, widen your stance.

Toe Touch Sit ups 1. Lie on your back with your feet up in the air at a 90-degree angle. Your hands should be on the ground above your head. 2. Bring your arms forward up over your head and touch a part of your foot or lower shin. 3. Return back to the floor with your hands above your head to complete one rep. 4. You should feel this in your abs.

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Tricep Stretch 1. Stand up and raise one arm above your head with the elbow flexed to bend your arm down your back. 2. Raise your other arm and hold the initial arm by the elbow. 3. Gently pull down feeling the stretch through the back of your arm. 4. Hold the stretch for 20 seconds then change to the other side.

Walking Lunges (normal or weighted) 1. Stand with your feet shoulder width apart. 2. Step forward with one leg and dip down your back knee so that both legs are at 90-degrees. Keep your torso straight by pushing out your chest. This is the lunge position and counts as one rep. 3. To complete a rep on the other leg, bring your back leg forward (without touching the ground) and dip down your other knee so that both legs are at 90-degrees. 4. If weighted, hold a dumbbell in each hand with your plams facing your thighs. 5. You should feel this in your legs and booty.

Wall Sit 1. Lean against a wall with feet at shoulder width. Your legs should be at 90-degrees and your hands should either be at your sides or resting on the wall. 2. Hold this position for the relevant time. 3. You should feel this in your legs. Tip – if you aren’t feeling a burn in your legs, slide down lower on the wall.

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12 week guide ready phase Set phase Booty Phase

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READY PHASE WEEKS 1-2

The Ready phase will reset your body and get it ready to transform in

Overview of the Ready phase The purpose of this phase is to introduce your body to the Bikini Body Burn style of workouts and to prepare your body to use heavier weights. During this phase the workouts utilise lighter weights and are not as intense as they will be further on in the 12 weeks. This is generally the phase where most girls see the quickest reduction in measurements and (if they have weight to lose) lose the most weight. During this phase you may find that you have low energy.

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

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

low intensity Pilates Yoga Walking © Bikini Body Burn Pty Ltd 2015

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

READY

NUTRITION

But I usually have carbs for breakfast?

Your breakfast should Seeing as you asked so nicely, ALWAYS be packed with protein and fat, not carbs. ok. You will receive a small We promise you, changing amount of carbs at each meal what you eat for breakfast from anytime vegetables. But will change your life. So say we recommend that you only goodbye to your last piece have carb rich foods post workout. By restricting carb rich of toast – you need to start foods during this phase you will thinking outside the cereal box. teach your body to burn energy from its fat stores. Which is French for ‘burning fat’.

Tip

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

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

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Here are two words that should blow all the carbs right out of your pantry “Sad Sally.” Are those carbs still sitting in your pantry? Ok here’s another story…... There once was a car called Sherbie. Sherbie loved fuel more than anything; she would pick fuel over protein rich oil every day of the week. Three days a week Sherbie went out for a 45-minute spin that burnt 10 litres of fuel. Because Sherbie loved fuel so much, every day Sherbie’s owner put in 10 litres of fuel, even on the days when Sherbie was too busy to go for a spin. Because Sherbie’s tank was already full of fuel, Sherbie’s tank would overflow, as she couldn’t store any more fuel.

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

Ready phase weeks 1 - 2

But I want to eat carbs every day!

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

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

If you eat carbs

you need to burn them off through exercise. © Bikini Body Burn Pty Ltd 2015

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Ready phase weeks 1 - 2

If I do an extra workout can I have my cake and eat it too? Pretty, pretty please with sugar on top? You can look, smell, drool and tease yourself all you like, but you cannot eat cake. Unless it’s made from chicken and vegetables. There are NO CHEAT MEALS/ TREATS during this phase, no matter how hard you workout. You are cleansing your body, and unfortunately cake isn’t a cleansing food. We know, we know: it’s not fair; it’s a cruel and delicious world.

we repeat, there are no cheat meals or treats during this phase. © Bikini Body Burn Pty Ltd 2015

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Ready phase weeks 1 - 2

So what should I eat and when? As this is not a personalised program, we cannot say how much you should eat. We can however give you some guidelines on what you should include in each meal and how often you should be eating. Each day you will have three meals and two snacks. What you should eat when is determined by whether you have worked out that day. On workout days you will eat slightly more, and on nonworkout days you will not eat any carb rich foods (there will be a small amount of carbs in your anytime vegetables). Each time you eat, you need to be conscious of including the relevant nutrition. The table below outlines what each meal and snack should include:

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

Non-W orkout Day/s non-workout day/s

workout day/s Meals to include:

Snacks to include:

Meals to include:

Snacks to include:

✓ A protein source ✓ A fat source ✓ Anytime vegetables

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

✓ A protein source ✓ A fat source ✓ Anytime vegetables

✓ A protein source ✓ A fat source

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Below is a snapshot of what Karina ate for one day during this phase:

workout day Meal

Source

Meal 1 Savoury mince with a poached egg and spinach Black coffee Water 2 x Magnesium pills 1 x Zinc pills

Protein + Fat

Meal 2 Salmon and walnut salad with tomato, avocado and rocket Water Green tea Meal 3 Chicken stir fry with vegetables Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil

Ready phase weeks 1 - 2

Karina’s meal plan

Protein + Fat

Protein + Fat

Post workout snack: Protein shake blended with ice, 5 walnuts and a banana Other snack: 1/4 cup of mixed nuts in the afternoon

Protein + Fat + Carbs Protein + Fat

non-workout day Meal

Source

Meal 1 3 egg omelette with tomato, mushroom and spinach Black coffee Water 2 x Magnesium pills 1 x Zinc pills Meal 2 Chicken and spinach salad with avocado, pumpkin seeds and mushrooms Water Green tea

Protein + Fat

Meal 3 Mexican mince with sour cream, avocado, tomato, cheese, spinach and cottage cheese Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil Snack: 10 almonds in the morning and a protein shake with ice in the afternoon

Protein + Fat

Protein + Fat

Protein + Fat © Bikini Body Burn Pty Ltd 2015

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READY

WORKOUTS

“sweat is your fat crying” WORKOUT LEGEND 40:20

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

AMRAP

‘As Many Rounds As Possible’ in the specified time

10/10 or 12/12

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

20s

20 seconds

5m

5 minutes

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Weeks

1

1-2 Workout Monday

35

Approx time 35 mins

What you need - timer - towel - bench

Circuit one x 3 15

15

40s

10/10

15

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15

90s

Circuit two x 3

60s © Bikini Body Burn Pty Ltd 2015

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Weeks

2

1-2 Workout Tuesday

35

Approx time 35 mins

What you need - timer - towel - resistance band

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

Circuit one x 3 10/10

15

SHOULDER PRESS (DBs 4-7 KG)

15

15

15

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15

90s

Circuit two x 3

60s

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Weeks

1-2 Workout Thursday

3

35

Approx time 35 mins

What you need - timer - towel

- DBs 1-3 kg - DBs 4-7 kg - bench

Circuit one x 3 15

15

SIDE RAISES (DBs 1-3 kg)

12/12

15

BENT OVER ROWS (DBs 4-7 kg)

15

OVERHEAD EXTENTIONS (DB 4-7 kg)

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15

90s

Circuit two x 3

DUMBBELL PUNCHES (DBs 1-3 kg)

60s © Bikini Body Burn Pty Ltd 2015

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Weeks

1-2 Workout

4

Saturday or Sunday

warm up

35

Approx time 35 mins

What you need - timer - towel

5m

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

circuit one x 10 40s

20s

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

Circuit two x10 mins amrap 25/25

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50

50

50s

40s

20s

warm down 5m

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set PHASE WEEKS 3-6

The Set phase will build upon the foundation you created in the Ready phase by increasing the intensity of the workouts.

Overview of the Set phase During the Ready phase you taught your body to utilise energy from your fat stores as opposed to utilising it from carb rich foods. Goodbye fat, hellooooo lean muscle! Now that your body knows where to derive energy, we can reintroduce carbohydrate rich foods at specific times. If you haven’t already, you will begin to see your energy levels increase and will start to feel amazing.

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

low intensity Pilates Yoga Walking

high intensity Spin class or another high intensity fitness class Running © Bikini Body Burn Pty Ltd 2015

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SET

NUTRITION

to keep yourself motivated, continually revisit your expectations on page 14

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

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

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

workout day/s Meals to include:

Snacks to include:

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

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

Non-Workout Day/s non-workout day/s Meals to include: Snacks to include:

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

✓ A protein source ✓ A fat source

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Below is a snapshot of what Karina ate for one day during this phase:

workout day Meal

Source

Meal 1 Omelette with mushroom, onion, cheese and tomato Black coffee Water 2 x Magnesium pills 1 x Zinc pills Meal 2 Moroccon chicken salad Water Green tea

Protein + Fat

set phase weeks 3-6

Karina’s meal plan

Protein + Fat

Meal 3 Steak, 2 small potatoes with anytime veggies Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil

Protein + Fat + Carbs

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

Protein + Fat + Carbs

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

Protein + Fat

non-workout day Meal

Source

Meal 1 3 egg omelette with tomato, mushroom and spinach Black coffee Water 2 x Magnesium pills 1 x Zinc pills

Protein + Fat

Meal 2 Tuna salad with spinach, green beans, bacon, sprouts and Protein + Fat pine nuts Water Green tea Meal 3 Grilled fish, rice and green vegetables Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil

Protein + Fat + Carbs

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

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SET

WORKOUTS

“motivation will get you started, habit will keep you going” WORKOUT LEGEND 45:15

10/10

The first number is the ‘exercise’ time, the second number is the rest time, both in seconds The number of reps each side, e.g. 10 lunges per leg

60s

60 seconds

5m

5 minutes

200m

200 metres

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Weeks

1

3-4 Workout Monday

35

Approx time 35 mins

What you need - timer - towel

- DBs 4-7 kg - DBs 8-15 kg - bench

Circuit one x 3 15

GOBLET SQUATS (DB 8-15 kg)

15

BENCH PRESS (DBs 4-7 kg)

60s

10/10

REVERSE LUNGES (DBs 4-7 kg)

15

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15

60s

Circuit two x 3

60s © Bikini Body Burn Pty Ltd 2015

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Weeks

2

3-4 Workout Tuesday

35

Approx time 35 mins

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

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

Circuit one x 3 10/10

SPLIT SQUATS (DBs 1-3 kg)

15

SHOULDER PRESS (DBs 4-7 kg)

15

ROMANIAN DEADLIFTS (DBs 4-7 kg)

15

REVERSE RAISES (DBs 1-3 kg)

15

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15

60s

Circuit two x 3

60s © Bikini Body Burn Pty Ltd 2015

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Weeks

3

3-4 Workout Thursday

35

Approx time 35 mins

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

- DBs 4-7 kg - bench - kettlebell

Circuit one x 3 15

15

15/15

STEP UPS (DBs 4-7 kg)

15

BENT OVER ROWS (DBs 4-7 kg)

15

OVERHEAD EXTENTIONS (DB 4-7 kg)

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60s

Circuit two x 3

KETTLEBELL SWINGS

DUMBBELL PUNCHES (DBs 1-3 kg)

60s © Bikini Body Burn Pty Ltd 2015

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Weeks

4

3-4 Workout

Saturday or Sunday

warm up

35

Approx time 35 mins

What you need - timer - towel - skipping rope

5m

circuit one x 10 40s

20s

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circuit TWO 50,40 30,20,10

50,40 30,20,10

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

circuit three x 10 40s

20s

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Weeks

1

5-6 Workout Monday

35

Approx time 35 mins

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

- DBs 8-15 kg - resistance band - fitball - bench

Circuit one x 3 12

GOBLET SQUATS (DB 8-15 kg)

12

BENCH PRESS (DBs 4-7 kg)

20

20

40s

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90s

Circuit two x 3 12/12

ONE ARM ROWS (DBs 4-7 kg)

12

ROMANIAN DEADLIFTS (DBs 4-7 kg)

20

BAND PULL APARTS

20

20

90s © Bikini Body Burn Pty Ltd 2015

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Weeks

2

5-6 Workout Tuesday

35

Approx time 35 mins

What you need - timer - towel

- DBs 4-7 kg - bench

Circuit x 3 20

THRUSTERS (DBs 4-7 kg)

20

200m

20

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20

200m

20

20

200m

90s © Bikini Body Burn Pty Ltd 2015

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Weeks

3

5-6 Workout Thursday

35

Approx time 35 mins

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

- DBs 4-7 kg - bench - kettlebell

Circuit one x 3 12

12/12

20

20/20

SHOULDER PRESS (DBs 4-7 kg)

STEP UPS (DBs 4-7 kg)

OVERHEAD EXTENSIONS (DB 4-7 kg)

WALKING LUNGES (DBs 4-7 kg)

20

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90s

Circuit two x 3 12

BICEP CURLS (DBs 4-7 kg)

12

KETTLEBELL HIGH PULLS

20

REVERSE RAISES (DBs 1-3 kg)

20

20

90s © Bikini Body Burn Pty Ltd 2015

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Weeks

4

5-6 Workout

Saturday or Sunday

warm up 5m

35

Approx time 35 mins

What you need - timer

Note Circuit x 6

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

30s

90s

2m

15

60s © Bikini Body Burn Pty Ltd 2015

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Booty PHASE WEEKS 7-12

congratulations,

Half way!

you are half way through the 12 weeks!

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

Overview of the Booty phase By now your body has recalibrated itself by learning where to draw its energy from. Fat has been burning away and lean muscle has been building for six whole weeks! As your body has adapted to the amount and type of exercise sessions that you have been doing, the intensity of the workouts will increase to shock your body.

A lot of the workouts include AMRAP (as many rounds as possible). Record how many rounds you get through and each week try to beat your number from the week before. In the second half of this phase, you will find that your weights will be heavier and the rests shorter. You should well and truly see some change within yourself by this stage. Let the small changes that you can see spur you on over the next six weeks, the results you are seeing now will only get better and better! © Bikini Body Burn Pty Ltd 2015

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

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

low intensity

low intensity

Pilates Yoga Walking

Pilates Yoga Walking

high intensity

Tip

Spin class or another high intensity fitness class Running

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

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

BOOTY

NUTRITION

So what should I eat? The same as the past six weeks, each day you will have three meals and two snacks. During this phase you will have carbs post workout AND at lunch AND at dinner on workout days AND at dinner on nonworkout days. You’re doubly welcome. The table below outlines what each meal and snack should include during this phase:

W day/s workout Meals to include:

Snacks to include:

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

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

non- workout day/s Meals to include:

Snacks to include:

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

✓ A protein source ✓ A fat source

© Bikini Body Burn Pty Ltd 2015

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Below is a snapshot of what Karina ate for one day during this phase:

workout day Meal

Source

Meal 1 Home made protein loaf (made with carrot and zucchini) and natural yoghurt Black coffee Water 2 x Magnesium pills 1 x Zinc pills Meal 2 Chicken with sweet potato, anytime vegetables, avocado and quinoa Water Green tea

Protein + Fat

booty phase weeks 7-12

Karina’s meal plan

Protein + Fat + Carbs

Meal 3 Pork cutlets and sauteed vegetables with sweet potato mash Blueberries Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil

Protein + Fat

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

Protein + Fat + Carbs

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

Protein + Fat

n0n-workout day Meal

Source

Meal 1 Bacon, eggs, sauteed spinach and avocado Black coffee Water 2 x Magnesium pills 1 x Zinc pills

Protein + Fat

Meal 2 Tuna salad with bacon, green beans, sprouts and pine nuts Water Green tea Meal 3 Slowcooked chicken and vegetable casserole with rice Mixed Berries Water 2 x Magnesium pills 1 x Zinc pill 1 tsp of fish oil Snack: Protein shake and 6 almonds in the morning and a small tin of salmon in the afternoon

Protein + Fat

Protein + Fat + Carbs

Protein + Fat

© Bikini Body Burn Pty Ltd 2015

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Booty

WORKOUTS

“you won’t get the booty you want by sitting on it” WORKOUT LEGEND 20:10

10/10

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

AMRAP

‘As Many Rounds As Possible’ in the specified time

60s

60 seconds

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

5m

5 minutes

200m

200 metres © Bikini Body Burn Pty Ltd 2015

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Weeks

1

7-9 Workout Monday

35

Approx time 35 mins

What you need - timer - towel - kettlebell

- DBs 4-7 kg - bench

Circuit one x 12 mins amrap 12

12/12

WALKING LUNGES (DBs 4-7 kg)

12

OVERHEAD DB PRESS (DBs 4-7 kg)

12

OVERHEAD EXTENSIONS (DB 4-7 kg)

Circuit two x 8 mins amrap 12

ROMANIAN DEAD LIFTS (DBs 4-7 kg)

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12

BENT OVER ROWS (DBs 4-7 kg)

12

Circuit three x 8 mins amrap 40

20

20

SIT KICKS

20

CLAP SIT UPS

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Weeks

2

7-9 Workout Tuesday

35

Approx time 35 mins

What you need - timer - towel - kettlebell

- DBs 4-7 kg - medicine ball

Circuit x 4 15

15

15

THRUSTERS (DBs 4-7 kg)

30

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45s

250m

30

20

60s

REST © Bikini Body Burn Pty Ltd 2015

105

Weeks

7-9 Workout Thursday

3

35

Approx time 35 mins

What you need - timer - towel - bench

- DBs 1-3 kg - DBs 4-7 kg - kettlebell - skipping rope

Circuit one x 12 mins amrap 12

INCLINE DUMBBELL PRESS (DBs 4-7 kg)

12

SIDE RAISES (DBs 1-3 kg)

12/12

SIDE LUNGES (DBs 4-7 kg)

15

Circuit two x 12 mins amrap 12

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12

BENT OVER ROWS (DBs 4-7 kg)

12

12/12

STEP UPS (DBs 1-3 kg)

Circuit three x 8 mins amrap 30s

60s

20

PUSH UPS

10

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Weeks

7-9 Workout

4

Saturday or Sunday

Warm up 5m

35

Approx time 35 mins

What you need - timer

Note circuit x 10

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

20

200m

60s

SPRINT

WALK

Warm down 5m

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Weeks

1

10-12 Workout Monday

Approx time 40 mins What you need - timer - towel - fitball

- DBs 4-7 kg - DBs 8-15 kg

Circuit one x 4 8

GOBLET SQUATS (DB 8-15 kg)

16

JUMP SQUATS

Circuit two x 4 8

ROMANIAN DEADLIFTS (DBs 8-15 kg)

16

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Circuit three x 3 8/8

WALKING LUNGES (DBs 4-7 kg)

16

Circuit four x 3 30

60s

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Weeks

2

10-12 Workout Tuesday

Approx time 30 mins What you need - timer - towel - kettlebell

- skipping rope

Tabata round 1 x 8

90s

REST

Note Tabata round 2 x 8

90s

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

REST

tip 20:10 - go hard for the 20 seconds 'on', you need to earn your 10 seconds 'off'. © Bikini Body Burn Pty Ltd 2015

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Tabata round 3 x 8

90s

REST

Tabata round 4 x 8

90s

REST

Tabata round 5 x 8 HIGH KNEE SPRITS

90s

REST

© Bikini Body Burn Pty Ltd 2015

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Weeks

10-12 Workout Thursday

3

Approx time 40 mins What you need - timer - towel - bench

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

Circuit one x 4 10

DUMBBELL INCLINE PRESS (DBs 4-7 kg)

15

Tip Circuit two x 4

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

10

OVERHEAD DB PRESS (DBs 4-7 kg)

15

OVERHEAD EXTENSIONS (DB 4-7 kg)

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Circuit three x 3 15

BENT OVER ROWS (DBs 4-7 kg)

15

SIDE RAISES (DBs 1-3 kg)

Circuit four x 3 15

AB EXTENSIONS

15/15

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Weeks

10-12 Workout Friday

4

Approx time 30 mins What you need - timer - towel -medicine ball

- bench - DBs 1-3 kg

Circuit x 3 20

THRUSTERS (DBs 1-3 kg)

20

20

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20

20

RUSSIAN TWISTS

400m

60s

REST

© Bikini Body Burn Pty Ltd 2015

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Weeks

10-12 Workout

5

Saturday or Sunday

Approx time 30 mins What you need - timer - towel - fitball

- bench - DBs 4-7 kg - Kettlebell

Circuit one x 3 10/10

10/10

SPLIT SQUATS (DBs 4-7 kg)

10/10

Circuit two x 3 15

FITBALL JACK KNIVES

15

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15

Circuit three 30,20,10

30,20,10

30,20,10

30s,20s, 10s

Note

Circuit three - first round complete 30 reps of each exercise and a 30 second wall sit. Next round complete 20 reps of each exercise and a 20 second wall sit. Lastly complete 10 reps of each exercise and a 10 second wall sit. © Bikini Body Burn Pty Ltd 2015

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you have finished! Congratulations!!!!! You have successfully completed the Bikini Body Burn 12 Week Guide!! How are you feeling? By now I am sure you have seen a big change in your body and are feeling great! Remember, confidence is sexy, so flaunt it! To share your journey with me personally, upload your before and after photos to Instagram and hashtag #bikinibodyburn and #moanagirl. I cannot wait to see your progress, well done!

Much love, Karina xx

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