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This sample  contains  selected  information  from  our    4-­‐ Week  Bikini  Body  Express  Plan.     Get  started  today  with  Day  1  meal  and  workout  plan  inside.   Upon  completing  your  4  weeks  (or  even  less),  you  will   achieve  slimmer  legs,  flatter  stomach  and  firmer  (and   irresistible)  butt  that  looks  amazing  in  bikini.  


BIKINI BODY EXPRESS PLAN

Welcome to your Best Bikini Body guide!

Get ready to transform, reinvent and reshape your body inside and out in 4 weeks or less without dieting or lengthy workouts! This 4-Week Bikini Body Express Plan is designed to put you back in control of your body and life. Many things in life cannot be completely controlled - work, relationships, and family to name just a few, but there IS one thing you can completely control: your weight and the amount of fat you have on your body Yes, the power to change how your body looks and feels is in your hands, and we will take you step-by-step through the process of reinventing yourself to achieve the best version of yourself you can possibly be. At the end of this plan, you will be slimmer, more toned and feel healthier and more energized than ever before.

The truth is, any woman can create the perfect version of herself.

All you need is the right tools. The 4-Week Bikini Body Express Plan was created to provide all the tools needed to achieve the body you want, no matter what body shape and type you are. Many other exercise and diet programs fall short because they aren’t designed with you and your particular body type in mind. You see, most plans take a one-size-fits-all approach. “Eat this

2


amount of calories, and do extensive exercise to lose this amount of weight.” While this may work for a few women, it will not work for most. That’s because you need a plan as unique as you are; one that takes into account your hormonal levels and rates of oxidation and metabolism. Only then, can your body start responding immediately.

Whether you are an endomorph, mesomorph or ectomorph, there is a plan tailor-made for you inside this book. You’ll find nutrition and workout plans customized for your body type, because you deserve much more than a one-size-fits-all program.

✓ Fat loss

It’s time you take control of your body and your life by giving your body what it needs and wants. In return, you will be rewarded with a sizzling hot bikini body, an abundance of energy and vitality, and so much confidence you’ll positively glow.

✓ Inches off of your thighs, hips and waist

Without further adieu, let’s get started!

Some of the results you will see include: ✓ Weight loss

✓ More toned physique ✓ Energy boost

Yes, getting your ultimate, sizzling hot Bikini Body needs a plan custom tailored for you and your body type so you can effectively and efficiently slow down oxidation and accelerate your metabolism to unlock the stored fat, melt it off, and prevent future build-ups.

The program you have in your hand is about you and your unique body needs.

The 4-Week Bikini Body Plan is a completely unique program that allows you to take control and better manage the body functions that impact your hunger and cravings and how much body fat you carry, and where.

3


BODY TYPE TEST

1. I’m fairly tall.

Yes: _______

2. No matter what I eat, I don’t gain weight.

Yes: _______

3. I have a small chest or flat bottom.

Yes: _______

4. My body is slim and thin.

Yes: _______

Total “Yes” answers in this blue group:________

5. When I work out, I see results fast.

Yes: _______

6. I have well defined muscles.

Yes: _______

7. My body is lean rather than slim or skinny.

Yes: _______

8. I gain and lose weight easily.

Yes: _______

Total “Yes” answers in this green group:________ Test scores: If you have the highest number of “Yes” answers in the blue group, you are an Ectomorph. If you have the highest number of “Yes” answers in the purple group, you are a Mesomorph If you have the highest number of “Yes” answers in the pink group, you are an Endomorph

9. My problem area is my lower body.

Yes: _______

10.When I try to lose weight, it’s a slow process.

Yes: _______

11. I have a thick bone structure.

Yes: _______

12. I have strong appetites and a tendency to overeat. Yes: _____

Total “Yes” answers in this pink group:________

iv


FUEL YOUR BODY THE RIGHT WAY If you are gearing up for another diet as you begin this journey, you can relax now.

kickstart, improve and support your metabolism and fat loss.

The truth is, crash dieting triggers a starvation response that prompts the body to hoard what fat you have. It is, in fact, counterproductive to weight loss and causes you to rapidly gain everything back that you lost once you begin eating again.

There are three general classifications of body types (somatotypes):

Instead, what you will be doing for the next 4 weeks is restoring your metabolism and making it more efficient by providing your body with the nutrition it needs, in the right proportions. Only by meeting the needs of your body, can you restore, balance and support your metabolism and jumpstart fat loss. Whether you are gluten-free, Paleo or vegetarian, you’ll find relevant information in this guide and discover ways to customize your eating habits while still meeting your unique macronutrient needs. To achieve the best version of your body, you need a nutritional solution tailored to your own biochemical individuality. What that means is, If you are a fast oxidizer, you need a nutrition plan that slows down your oxidation process and fastens metabolism to unlock stored fat and start burning the excess. If you are a slow oxidizer, you need a plan that supports your oxidation, so your body won’t send a starvation response and start hoarding fat in your body. Your meal plan is all about understanding your body and the unique needs it has, so you can

✓ Ectomorph (slow oxidizer) ✓ Mesomorph ✓ Endomorph (fast oxidizer) We recommend you follow the meal plans and nutrition regime based on your identified body type and, depending on your bodily responses, continue to make tweaks to meet your unique nutritional needs. Benefits of Customized Diet ✓ Your food will be efficiently converted to energy rather than stored as fat. ✓ More energy after meals and snacks ✓ More satisfaction and freedom from hunger. ✓ You’ll feel full hours after meals ✓ Lose cravings for sweets and starchy foods ✓ Less digestive problems such as gas, indigestion and bloating ✓ Less irritability, anxiety and depression Although this program is designed mainly for fast results, metabolic typing diets in general bring healthy, long-term benefits. It’s a lifestyle of eating habits that goes beyond a quick fix that helps you shed many pounds in a matter of weeks. 7


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ECTOMORPH DAILY FOOD CHECKLIST 25% 55% 20%

Protein

Fats

Carbs

Proteins

Healthy Fats

Vegetables

Fruits

Grains

- Carbs -

- Carbs -

- Carbs -

Breakfast

1

0.5

1

1

1

Snack

1

Lunch

1

1

1

Snack 1

Daily Total

4

Healthy Fats Vegetables Fruits Grains

0.5

1

1

Dinner

Proteins

1

0.5

1 2

1

2.5 5 4 Get The  4-­‐Week  Bikini  Body  Express  Plan  to  gain  full  access.  

1 3


ECTOMORPH DIY MEAL MAKER

Proteins

Fats/Oils/Nuts

PICK 1

PICK 1

☐ 2 eggs ☐ 1 scoop protein

Breakfast

powder ☐ 2 slices turkey bacon ☐2 oz smoked trout

Snack (optional)

Vegetables PICK AT LEAST 1

Grains

PICK 1

PICK 1

☐ 1 tbsp salad

☐ 2 cups raw

dressing ☐ 1/8 avocado

spinach ☐ 2 cups raw

☐ 1 apricot

☐ 1 slice sprouted-

☐ 1 apple

☐ 1 tbsp oils

arugula ☐ 1 bell pepper

☐ 1 pear

grain bread ☐ 1/2 cup brown rice

☐ 1 tbsp raw nut / seed butter ☐ 1/4 cup nut milk

☐ 1/2 cucumber

☐ 1/2 cucumber

(chicken breast or turkey) ☐ 1/2 can white tuna

☐ 1 cup Kale Chips None

☐ 1/2 cup berries ☐ ☐ 1/2 cup quinoa ☐ 1/2 cup cherries ☐ 1/2 cup oats

☐ 2 cups raw kale

☐ 3-4 slices deli meat

☐ 1 cup beets

None

None

☐ 1 cup cauliflower

☐ 1 cup yogurt

☐ 1 cup asparagus

☐ 1/2 cup yam ☐ 1 tbsp salad

Lunch

Fruits

☐ 1 cup mushrooms

☐ 1 apple

The 4-­‐Week  Bikini  Body  Express  Plan  to  gain   access.   ☐ 4 oz chicken Get   breast ☐ 1full   pear dressing ☐ 2 cups mixed ☐ 4 oz lean turkey ☐ 1/2 cup berries ☐ 1/8 avocado greens ☐ 1 can of white tuna ☐ 1/2 cup olives ☐ 1/8 cup raw nuts ☐ 2 cups ☐ 4 oz cod ☐ 1 cup grapes ☐ 1/2 tbsp butter watercress ☐ 1 plum ☐ 1 cup chard

☐ 1 slice sproutedgrain bread ☐ 1/2 cup brown rice ☐ ☐ 1/2 cup quinoa ☐ 1/2 cup couscous

☐ 2 tbsp* raw nut/

Snack (optional)

None

seed butter ☐ 1/4 cup raw nuts and seeds ☐ 2 tbsp tahini

☐ 1/2 grapefruit None

☐ 1 cup tomato ☐ 1 apricot

None

☐ 1 orange

☐ 2 tbsp guacamole ☐ 1 tbsp cooking ☐ 4-6 oz halibut ☐ 4 oz beef

Dinner

☐ 4 oz chicken ☐ 4 oz turkey ☐ 4 oz pork

oils ☐ 1/8 cup raw nuts and seeds ☐ 1 tbsp salad dressing ☐ 1 tbsp avocado

Pick at least 2 ☐ 1 bell pepper ☐ 1 cup cauliflower ☐ 2 cups arugula ☐ 1 cup mushrooms ☐ 1 cup collard

☐ 1/2 slice sprouted☐ 1 apple ☐ 1 pear ☐ 1 plum

grain bread (Ezekial 4:9) ☐ 1/2 cup wild rice

☐ 1/2 cup berries ☐ 1/2 cup quinoa ☐ 1/2 cup couscous ☐ 1/2 cup olives ☐ 1 tortilla wrap


ECTOMORPH SAMPLE 7-DAY MENU

Day 1 & 2

Breakfast

Snack

2 Egg muffins (pg. xx) slice bread apple

Day 3 & 4

Day 5,6 & 7

4 ingredient pancake (pg.xx) 1 2 cups raw arugula Smoked trout tartine (pg.xx) 1 3-5 cherry tomatoes 1 cup oven baked asparagus 1/4 cup oven baked croutons 1 1 apple tsp salad dressing

2 oz Smoked trout 1/2 cucumber

Asparagus wraps (pg.xx)

1 cup low-fat yogurt 1 cup Crispy Kale Chips (pg. xx)

Lunch

Super Easy Turkey Chili (pg.xx) Chicken with Creamy Get The  4-­‐Week  B1ikini   Body  ESalad xpress   Plan   to  gain  full  access.   Fresh Summer Spring Rolls cup baked tortilla chips Spicy Dressing (pg.xx) (pg.xx) 1 tbsp guacamole with 1 small 1/2 cup cooked quinoa tomato, diced

Snack

Coconut Chia Pudding (pg. xx)

Dinner

Street Style Taco (pg.xx) 1 cup Kale Chips (pg.xx)

Berry Beet Smoothie (pg. xx)

1 apple 2 tbsp nut or seed butter

Lemon & oregano Grilled Panko crusted fish & Pecan Chicken & Bell Pepper Herbed Wild Rice Pilaf (pg.xx) 2 Quinoa (pg. xx) - 3 cups raw arugula 2 cups of raw spinach 1 pomegranate Day 7: Cheat meal


ECTOMORPH FOOD LIST Proteins

Fats/Oils

Carbohydrates Vegetables

Fruits

Grains

Meat / Poultry

Nut/Seed

Non-starchy

☐ Avocado

Whole grains only

☐ Beef *

☐ Walnut

☐ Arugula

☐ Olive

☐ Amaranth

☐ Chicken breast

☐ Pumpkin

☐ Asparagus

☐ Apple

☐ Barley

☐ Cornish game hen

☐ Peanut

☐ Beans, fresh

☐ Berry (any variety)

☐ Brown rice

☐ Turkey breast

☐ Sunflower

☐ Bean sprouts

☐ Cherry

☐ Buckwheat

☐ Pork, lean

☐ Sesame

☐ Bell pepper

☐ Pear

☐ Couscous

☐ Ham

☐ Almond

☐ Broccoli

Mid-High Starch

☐ Kamut

Fish / Seafood

☐ Cashew

☐ Cabbage

☐Apricot

☐ Millet

☐ Cod

☐ Chestnut

☐ Cauliflower

☐ Banana

☐Oat

☐ Flounder

☐ Pecan

☐Grapefruit

☐ Quinoa

☐ Haddock

☐ Pistachio

☐ Chives

☐ Kiwi

☐ Rye

☐ Halibut

☐ Coconut

☐ Cucumber

☐ Melon

☐ Spelt

☐ Perch

☐ Hickory

☐ Celery

☐ Nectarine

Sprouted-grain bread is the best bread choice

☐ Scrod

☐ Macadamia

☐ Sole

Oil/Fat

☐ Egg plant

☐ Peach

☐ Trout

☐ Almond oil

☐ Green onion

☐ Plum

☐ Tuna, white

☐ Avocado

☐ Leek

☐ Prune

☐ Turbot

☐ Avocado oil

☐ Mushroom

☐ Pomegranate

Dairy

☐ Butter ☐ Radish Get The  4-­‐Week  Bikini   Body  Express  Plan  t☐o  Tropical gain  full  access.  

☐ Milk (non or low-fat)

☐ Coconut oil

☐ Shallot

☐ Flax oil

☐ Spinach

☐ Cottage Cheese

☐ Ghee

☐ Sprout

☐ Kefir

☐ Olive oil

☐ Tomatoes

☐ Cheese

☐ Olives

☐ Zucchini

☐ Whey Protein

☐ Sesame oil

☐ Watercress

☐ Egg

☐ Walnut oil

☐ Herbs (any variety)

☐ Yogurt (non or lowfat)

☐ Chile peppers(any variety)

☐ Dark leafy greens (kale, collard greens)

Legumes

High-Starch

☐ Tempeh

☐ Artichoke

☐ Tofu

☐ Carrot

☐ Lentils

☐ Corn

☐ Beans

☐ Jicama

☐ Orange

☐ Okra ☐ Pea ☐ Squash ☐ Sweet potato/Yam/ Pumpkin * Monitor your intake


MESOMORPH DAILY FOOD CHECKLIST 30%

40%

30%

Protein

Fats

Carbs

Proteins

Healthy Fats

Vegetables

Fruits

Grains

- Carbs -

- Carbs -

- Carbs -

Breakfast

1

1

1

0.5

0.5

Snack

1

Lunch

1

0.5

0.5

Snack 1

Daily Total

4

Healthy Fats Vegetables Fruits Grains

1

1

1

Dinner

Proteins

1

1

1 2

0.5

Get The  4-­‐Week   access.   4 Bikini  Body  Express   5 Plan  to  gain  full  2.5

0.5 1.5


MESOMORPH DIY MEAL MAKER

Breakfast

Proteins

Fats/Oils/Nuts

Vegetables

Fruits

Grains

PICK 1

PICK 1

PICK AT LEAST 1

PICK 1

PICK 1

☐ 2 eggs

☐ 2 tbsp salad

☐ 2 cups raw

☐ 1 scoop protein

dressing ☐ 1/4 avocado

spinach ☐ 2 cups raw

☐ 1/2 apple

☐ 2 tbsp oils

arugula ☐ 1 bell pepper

☐ 1/4 berries

☐ 1/2 cucumber

☐ 1/2 grapefruit

powder ☐ 2 slices grilled turkey bacon ☐ 2 oz smoked salmon

☐ 2 tbsp raw nut / seed butter ☐ 1 tbsp butter

☐ 1/2 pear ☐ 1/2 peach

☐ 1 small tomato

☐ 1/2 slice sproutedgrain bread (Ezekial 4:9) ☐ 1/4 cup brown rice ☐ 1/4 cup quinoa ☐ 1/4 cup oats

☐ 2 oz smoked salmon ☐ 3-4 strips of jerky

Snack (optional)

(beef, bison, turkey or salmon) ☐ 1/2 cup lentils or

☐ 1/2 cucumber None

☐ 1 cup kale chips

None

☐ 1 cup celery

None

☐ 1 cup cauliflower

black beans ☐ 1 cup Greek yogurt ☐ 2 tbsp salad

Lunch

☐ 1 cup asparagus

☐ 4 oz grilled chicken ☐ 1/2 ☐E1xpress cup mushrooms Get  The  dressing 4-­‐Week  Bikini  Body   Plan  to  gain   full  apple access.   ☐ 6-8 shrimps ☐ 1/2 pear ☐ 2 cups mixed ☐ 1/4 avocado ☐ 1 can of tuna ☐ 1/4 cup berries greens ☐ 1/4 cup raw nuts ☐ 1 cup broccoli ☐ 4 oz beef ☐ 1/4 cup olives ☐ 2 tbsp olive oil ☐ 1 bell pepper

None

seed butter ☐ 1/4 cup raw nuts /

☐ 4-6 oz fish / shell

Dinner

☐ 1/4 cup quinoa ☐ 1/4 cup couscous

☐ 1/2 pear None

seeds ☐ 1/2 cup nut milk

☐ 2 tbsp cooking

grain bread (Ezekial 4:9) ☐ 1/4 cup brown rice

☐ 1/2 apple

☐ 2 tbsp raw nut/

Snack (optional)

☐ 1/2 slice sprouted-

☐ 1/4 cup berries ☐ 1/4 cup cherries

None

☐ 1/2 pomegranate Pick at least 2 ☐ 1 bell pepper

oils ☐ 1 cup cauliflower fish ☐ 2 tbsp guacamole ☐ 2 cups arugula ☐ 4 oz lean beef ☐ 2 tbsp salad ☐ 4 oz chicken breast ☐ 1 small tomatoes dressing ☐ 4 oz lean turkey ☐ 1 cup mushrooms ☐ 1 tbsp butter ☐ 1 cup carrots

☐ 1/2 apple ☐ 1/2 pear ☐ 1/2 peach ☐ 1/4 cup cherries ☐ 1/2 pomegranate

☐ 1/2 slice sproutedgrain bread (Ezekial 4:9) ☐ 1/4 cup wild rice ☐ 1/4 cup quinoa ☐ 1/4 cup couscous ☐ 1 tortilla wrap


MESOMORPH SAMPLE 7-DAY MENU

Day 1 & 2

Day 3 & 4

Day 5, 6 & 7

Breakfast

2 Egg Muffins (pg. xx) 1/2 slice bread 1/2 apple

4 -Ingredient Pancake (pg.xx) 2 cups raw arugula 1/2 tbsp salad dressing

Smoked Salmon Tartine (pg.xx) 1 cup oven baked asparagus 1/2 apple

Snack

2 oz smoked salmon with 1/2 cucumber

Asparagus wraps (pg.xx)

3-4 strips beef jerky 1 cup Crispy Kale Chips (pg. xx)

Lunch

Super Easy Turkey Chili (pg.xx) 1 cup baked tortilla chips 2 tbsp guacamole

Snack

Coconut Chia Pudding (pg. xx)

Berry Healthy Smoothie (pg.xx)

1 apple 2 tbsp nut butter

Street Style Taco (pg.xx) 1 cup Kale Chips (pg.xx)

Panko crusted fish & Pecan Wild Rice Pilaf (pg.xx) 2-3 cups raw arugula 1/2 pear slices 1 tbsp dressing

Lemon & oregano Grilled Chicken & Bell Pepper Herbed Quinoa (pg. xx) 2 cups of raw spinach Day 7: Cheat meal

Dinner

Chicken Salad with Creamy Fresh Summer Spring Rolls Spicy Dressing (pg.xx) 1/4 Get The  4-­‐Week  Bikini  Body  (pg.xx) Express   cup cooked quinoa Plan  to  gain  full  access.  


MESOMORPH FOOD LIST Proteins

Fats/Oils

Carbohydrates Vegetables

Fruits

Grains

Meat / Poultry

Nut/Seed

Non-starchy

☐ Avocado

Whole grains only

☐ Beef

☐ Walnut

☐ Arugula

☐ Olive

☐ Amaranth

☐ Chicken

☐ Pumpkin

☐ Asparagus

☐ Apple

☐ Barley

☐ Lamb

☐ Peanut

☐ Beans, fresh

☐ Berry (any variety)

☐ Brown rice

☐ Pork chop

☐ Sunflower

☐ Bean sprouts

☐ Cherry

☐ Buckwheat

☐ Turkey

☐ Sesame

☐ Bell pepper

☐ Pear

☐ Couscous

☐ Veal

☐ Almond

☐ Broccoli

Mid-High Starch

☐ Kamut

Fish / Seafood

☐ Cashew

☐ Cabbage

☐Apricot

☐ Millet

☐ Anchovy

☐ Chestnut

☐ Cauliflower

☐ Banana

☐Oat

☐ Caviar

☐ Pecan

☐Grapefruit

☐ Quinoa

☐ Clam

☐ Pistachio

☐ Chives

☐ Kiwi

☐ Rye

☐ Crab

☐ Coconut

☐ Cucumber

☐ Melon

☐ Spelt

☐ Crayfish

☐ Hickory

☐ Celery

☐ Nectarine

Sprouted-grain bread is the best bread choice

☐ Shrimp/Lobster

☐ Macadamia

☐ Mackerel

Oil/Fat

☐ Egg plant

☐ Peach

☐ Mussel

☐ Almond oil

☐ Green onion

☐ Plum

☐ Octopus

☐ Avocado

☐ Leek

☐ Prune

☐ Oyster

☐ Avocado oil

☐ Mushroom

☐ Pomegranate

☐ Salmon/ Trout

☐ Butter ☐ Radish Get The  4-­‐Week  Bikini   Body  Express  Plan  t☐o  Tropical gain  full  access.  

☐ Sardine

☐ Coconut oil

☐ Shallot

☐ Scallop

☐ Flax oil

☐ Spinach

☐ Tuna

☐ Ghee

☐ Sprout

flounder, haddock, halibut, sole)

☐ Olive oil

☐ Tomatoes

Dairy

☐ Olives

☐ Zucchini

☐ Milk

☐ Sesame oil

☐ Watercress

☐ Yogurt

☐ Walnut oil

☐ Herbs (any variety)

☐ Chile peppers(any variety)

☐ Dark leafy greens (kale, collard greens)

☐ Orange

☐ White fish (cod,

☐ Cottage Cheese

High-Starch

☐ Kefir

☐ Artichoke

☐ Cheese

☐ Carrot

☐ Whey Protein

☐ Corn

☐ Egg

☐ Jicama

Legumes

☐ Okra

☐ Tempeh

☐ Pea

☐ Tofu

☐ Squash

☐ Lentils / Beans ☐ Nuts

☐ Sweet potato/Yam/ Pumpkin

Eat high-starch foods in moderation * Monitor your intake


ENDOMORPH DAILY FOOD CHECKLIST 25%

35%

40%

Protein

Fats

Carbs

Proteins

Healthy Fats

Vegetables

Fruits

Grains

- Carbs -

- Carbs -

- Carbs -

Breakfast

1

2

1

Snack

1

Lunch

1

Snack 1

Daily Total

4

Proteins Healthy Fats Vegetables Fruits Grains

1 2

1

2

Dinner

0.5

2

0.5 0.5

2

7 5 1 Get The  4-­‐Week  Bikini  Body  Express  Plan  to  gain  full  access.  

0.5 1


ENDOMORPH DIY MEAL MAKER

Breakfast

Proteins

Fats/Oils/Nuts

Vegetables

Fruits

Grains

PICK 1

PICK 2

PICK AT LEAST 1

PICK 1

PICK 1

☐ 2 eggs

☐ 2 tbsp salad

☐ 2 cups raw

☐ 1 scoop protein

dressing ☐ 1/4 avocado

spinach ☐ 2 cups raw

☐ 2 tbsp oils

arugula ☐ 1 bell pepper

powder ☐ 2 slices grilled

☐ 2 tbsp raw nut /

turkey bacon ☐ 2 oz smoked

seed butter ☐ 1/2 cup nut milk

salmon

☐ 1/2 slice sprouted-

None

grain bread (Ezekial 4:9) ☐ 1/4 cup brown rice ☐ 1/4 cup quinoa

☐ 1/2 cucumber

☐ 1/4 cup oats

☐ 1 small tomato

☐ 2 oz smoked salmon ☐ 3-4 strips of jerky

Snack (optional)

(beef, bison, turkey or salmon) ☐ 1/2 cup lentils or

☐ 1/2 cucumber None

☐ 1 cup kale chips

None

☐ 1 cup celery

None

☐ 1 cup cauliflower

black beans ☐ 1 cup Greek yogurt ☐ 1 cup asparagus

☐ 4 oz chicken

Lunch

tbsps* Get The  ☐4-­‐2W eek  Bsalad ikini  Body  Express  Plan  to  gain  full  access.  

☐ 6-8 large shrimps ☐ 1 can of tuna ☐ 4 oz beef

dressing ☐ 1/4 avocado ☐ 1/4 cup raw nuts ☐ 2 tbsp guacamole

☐ 1 cup mushrooms ☐ 1/2 apple ☐ 1/2 pear ☐ 2 cups mixed greens ☐ 1 cup broccoli

Snack (optional)

None

☐ 1/2 apple ☐ 1/2 pear None

and seeds ☐ 1/2 cup nut milk

☐ 4-6 oz fish / shell

Dinner

fish ☐ 4 oz beef ☐ 4 oz chicken ☐ 4 oz turkey

☐ 2 tbsp* cooking

☐ 1/4 cup olives

☐ 1 bell pepper

☐ 2 tbsp* raw nut/ seed butter ☐ 1/4 cup raw nuts

☐ 1/4 cup berries

☐ 1/4 cup berries ☐ 1/4 cup cherries

None

☐ 1/2 pomegranate Pick at least 2 ☐ 1 bell pepper

oils ☐ 1 cup cauliflower ☐ 2 tbsp guacamole ☐ 2 cups arugula ☐ 2 tbsp salad ☐ 1 cup tomatoes dressing ☐ 1 cup mushrooms ☐ 2 tbsp olive oil ☐ 1 cup shallots

☐ 1/2 slice sprouted-

None

grain bread (Ezekial 4:9) ☐ 1/4 cup wild rice ☐ 1/4 cup quinoa ☐ 1/4 cup couscous ☐ 1 tortilla wrap


ENDOMORPH SAMPLE 7-DAY MENU

Day 1 & 2

Day 3 & 4

Day 5, 6 & 7

Breakfast

2 Egg muffins (pg. xx) 1/2 slice bread 1 tbsp butter

4 ingredient pancake (pg.xx) 2 cups raw arugula 1 tbsp dressing

Smoked salmon tartine (pg.xx) 1 cup oven baked asparagus

Snack

2 oz Smoked salmon with 1/2 cucumber

Asparagus wraps (pg.xx)

3-4 strips beef jerky 1 cup Crispy Kale Chips (pg. xx)

Lunch

Super Easy Turkey Chili (pg.xx) 1/2 cup whole grain tortilla chips 4 tbsp guacamole

Snack

Dinner

Chicken Salad Fresh Summer Spring Rolls Get with The  Creamy 4-­‐Week  Bikini   Body   Express   Spicy Dressing (pg.xx) Plan  to  gain  access.   (pg.xx)

Coconut Chia Pudding (pg. xx)

Berry Healthy Smoothie (pg.xx) 1/4 cup raw nuts

1/2 apple 4 tbsp nut butter

Street Style Taco (pg.xx) 1 cup Kale Chips (pg.xx)

Panko crusted fish & Pecan Wild Rice Pilaf (pg.xx) 2-3 cups raw arugula 2 tbsp dressing

Lemon & oregano Grilled Chicken & Bell Pepper Herbed Quinoa (pg. xx) 2 cups of raw spinach Day 7: Cheat meal


ENDOMORPH FOOD LIST Proteins

Fats/Oils

Carbohydrates Vegetables

Fruits

Grains

Meat / Poultry

Nut/Seed

Non-starchy

☐ Avocado

Whole grains only

☐ Beef

☐ Walnut

☐ Arugula

☐ Olive

☐ Amaranth

☐ Chicken (red meat)

☐ Pumpkin

☐ Asparagus

☐ Apple

☐ Barley

☐ Lamb

☐ Peanut

☐ Beans, fresh

☐ Berry (any variety)

☐ Brown rice

☐ Pork chop

☐ Sunflower

☐ Bean sprouts

☐ Cherry

☐ Buckwheat

☐ Turkey

☐ Sesame

☐ Bell pepper

☐ Pear

☐ Couscous

☐ Veal

☐ Almond

☐ Broccoli

Mid-High Starch

☐ Kamut

Fish / Seafood

☐ Cashew

☐ Cabbage

☐Apricot

☐ Millet

☐ Anchovy

☐ Chestnut

☐ Cauliflower

☐ Banana

☐Oat

☐ Caviar

☐ Pecan

☐Grapefruit

☐ Quinoa

☐ Clam

☐ Pistachio

☐ Chives

☐ Kiwi

☐ Rye

☐ Crab

☐ Coconut

☐ Cucumber

☐ Plum

☐ Spelt

☐ Crayfish

☐ Hickory

☐ Celery

☐ Pomegranate

Sprouted-grain bread is the best bread choice

☐ Lobster

☐ Macadamia

☐ Mackerel

Oil/Fat

☐ Egg plant

☐ Mussel

☐ Almond oil

☐ Green onion

☐ Octopus

☐ Avocado

☐ Leek

☐ Oyster

☐ Avocado oil

☐ Mushroom

☐ Salmon

☐ Butter ☐ Radish Get The  4-­‐Week  Bikini   Body  Express  Plan  to  gain  full  access.  

☐ Sardine

☐ Coconut oil

☐ Shallot

☐ Scallop

☐ Flax oil

☐ Spinach

☐ Shrimp

☐ Ghee

☐ Sprout

☐ Tuna

☐ Olive oil

☐ Tomatoes

Dairy

☐ Olives

☐ Zucchini

☐ Milk (full-fat)

☐ Sesame oil

☐ Watercress

☐ Yogurt (full-fat)

☐ Walnut oil

☐ Herbs (any variety)

☐ Cottage Cheese (fullfat)

☐ Chile peppers(any variety)

☐ Dark leafy greens (kale, collard greens)

High-Starch

☐ Kefir

☐ Artichoke

☐ Cheese

☐ Carrot

☐ Whey Protein

☐ Pea

☐ Egg

☐ Squash

Legumes

☐ Sweet potato/Yam/ Pumpkin

☐ Tempeh ☐ Tofu ☐ Lentils / Beans

Eat high-starch foods in moderation

☐ Nuts

* Monitor your intake


WORK OUT FOR YOUR BEST BIKINI BODY

Welcome to the chapter of Customized Workout Starting Guide! As with eating, women of all different body types require a different approach to getting in shape and toning their most problematic areas. It’s important to understand your body’s composition and shape, but also to take a close look at the efficiency of your metabolism. Doing so allows us to tailor your workouts to meet the needs of your body type, enhance the fat burning mechanism and create a beautiful, long and lean muscle mass, especially in the areas you want to see definitions the most. The result is, you achieve your best bikini body by trimming unwanted fat from places where you are carrying the excess, and by toning and sculpting your body to best accentuate your assets whether that be gracious, sexy curves, defined abs or slim, long and lean legs. Each workout you will perform in the next four weeks is custom built for you with your body type in mind, and designed to achieve the maximum results.

24


BEFORE YOU START

Disclaimer: This information presented in this work is no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Please consult with your primary physician and care provider before beginning any new exercise plan and discuss your health, fitness limitations, conditions and needs to assess if workouts presented in this 4Week Bikini Body Express Plan are right for you. If you choose not to obtain the consent of your physician and or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. The information is designed to help individuals progress towards their health and fitness goals. This resource is not individually tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical activities. If you are an individual with such problems, please seek the advice of your physician or health and fitness professional.

25


ECTOMORPH WORKOUT PLANS Welcome to Ectomorph Workout Plans! If you are an ectomorph, the chances are you are tall, slender and thin built. You have small joints and thin bones. You may be craving a bit more junk in the trunk and some beautifully sculpted muscle definitions that give your body something more than slimness. Though you are fortunate to have fast metabolism and a body type that is least likely to struggle with weigh gains, you can still have a higher body fat percentage than expected. That’s because endomorphs have a harder time gaining muscle tone due to their very efficient metabolism. Because development of lean muscle tone is key to the beautiful sculpted body you want to see, and getting rid of the stubborn fat in your midsection, your workout plans primarily focus on building strength and muscle tone and less on burning calories and revving up your metabolism. You will be performing strength training three times a week with emphasis on core training to sculpt your abs, butt and arms to build nice lean, non-bulky muscle tone in those areas and get rid of the bit of unwanted fat you have in your stomach. You will also have one day of cardio a week, but it’s not as extensive or intense as those for the other body types since your aim is to preserve lean muscle mass. In fact, too much cardio can cause you to burn and lose your lean muscle tone that you will be working so hard to gain.

You will also be working with weight in your programs, but rest assured, working with weights does not lead to looking even remotely like a female body builder or building bulky muscles. Instead, what you will achieve is a beautifully sculpted body with just enough definitions paired with your slender, slim figure. Imagine, what the body looks like. Yes, the word sizzling is an understatement. Your will be a body to wow, for sure. You will also be working on your lower body, or more specifically, your butt, to lift, round and firm, so you can say good-bye to a flatter than flat backside and say hello to the perfect butt that makes your back view irresistible. All your four strength workouts consist of three circuits with two exercises inside. For you, it’s not a game of heart rate, so rest when you need it. What’s more important for you is to use the right amount of weight for dumbbell exercises. What that means is, use weight that only allows you to do just the repetitions prescribed. For example, if you are due to perform 10 reps, and you can easily perform 20 reps with the weight you use, your weight is too light, and it’s time to increase the weight. Again, working with heavier weights will only help you sculpt and craft beautiful muscle tone. We will guarantee no bulk up. Are you ready? Let’s get started.

27


ECTOMORPH 4 WEEK WORKOUT SCHEDULE

Day 1

Day 2

Day 3

Lean &  Sexy   WK  1 Body   Workout  I

15-­‐Min or   Less  Smart   Cardio

Toned Abs  &   Bu>  in  30   Days  I  

Toned Abs  &   WK  2 Bu>  in  30   Days  I  

15-­‐Min or   Less  Smart   Cardio

Lean &  Sexy   Body   Workout  I

Day 4

Day 5

Day 6  

Day 7

5 Min  Yoga  

Lean &  Sexy   Rest                     Body   Go  for  a  walk Workout  I

Rest                   Sleep  in

5 Min  Yoga  

Toned Abs  &   Rest                     Bu>  in  30   Bike  around Days  I  

Rest                   Rest  up

Lean &  Sexy   WK  3 Body   Workout  II

15-­‐Min or   Toned  Abs  &   Lean  &  Sexy   Rest                     Less  Smart   Bu>  in  30   5  Min  Yoga   Body   Get  The  4-­‐Week  Bikini  Body  Express  Plan  to  gain  full  access.   Hit  a  park Cardio Days  II Workout  II

Rest                   Go  bikini   shopping

Toned Abs  &   WK  4 Bu>  in  30   Days  II

15-­‐Min or   Less  Smart   Cardio

NOTE:

Lean &  Sexy   Body   Workout  II

5 Min  Yoga  

Toned Abs  &   Rest                     Rest                     Bu>  in  30   Pack  for  your   Sun  bathe Days  II trip!


LEAN & SEXY BODY WORKOUT I INSTRUCTIONS: Perform  exercises  in  Circuit  1  taking  rest  as  needed.  Repeat  2  more  9mes  to  complete  3  sets.  Per-­‐ form  Circuit  2  and  3  following  the  same  rules.  

Circuit 1

3 sets

DB Thrusters

Side Plank Leg Lift

Wk 1: 12 reps

Wk 1: Hold for 30 secs/side

Wk 2: 10 reps

Wk 2: Hold for 45 secs/side

* Dumbbells needed

Circuit 2

3 sets

Ball Pushups

Ball Leg Curls

Wk 1: 10 reps

Wk 1: 10 reps

Wk 2: 12 reps

Wk 2: 12 reps

* Swiss ball needed

* Swiss ball needed

Circuit 3

3 sets

Back Extension

Plank Plyo

Wk 1: 12 reps

Wk 1: 30 secs

Wk 2: 15 reps

Wk 2: 45 secs

* Swiss ball needed


BIKINI BODY TRACKER: BEFORE & AFTER

Your before  photo

BEFORE

Your after  photo

AFTER

BODY FAT  %

% DROPPED

ARM CHEST

BEFORE

%

AFTER

%

WAIST HIPS THIGH

WEIGHT TRACKER lbs lbs lbs lbs lbs

BEFORE

DAY 7

DAY 14

AFTER


ECTOMORPH WORKOUT TRACKER: WEEK 1

WEEK 1

DAY 1

DAY 2

DAY 3

☐ Lean  &  Sexy  Body   Workout  I        

☐ Smart  Cardio    

☐ Toned  Abs  &  Bu:  in   30  Days  I

Day 1:  Lean  &  Sexy  Body  Workout  I        

Circuit 1 Circuit  2 Circuit  3

DAY 5 ☐  Lean  &  Sexy  Body   Workout  I        

☐ Yoga      

Date :            /            /              Su          M          T          W          Th          F          Sa Goal

Exercise

DAY 4

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

DB Thrusters

12

Dumbbells

Side Plank  Leg  LiV

30 sec  hold

-­‐

-­‐

-­‐

-­‐

Ball Pushups

10

-­‐

-­‐

-­‐

-­‐

Ball Leg  Curls

10

-­‐

-­‐

-­‐

-­‐

Back Extension

12

-­‐

-­‐

-­‐

-­‐

Plank Plyo

30 secs

-­‐

-­‐

-­‐

-­‐

* -­‐  indicates  no  added  weight.  

Day 2:  15  Min  or  Less  Smart  Cardio  

Date:          /            /              Su          M          T          W          Th          F          Sa

Exercise

Warm up

Mid-­‐High

Recovery

Mid-­‐High

Recovery

Mid-­‐High

Recovery

Cool down

Any Cardio  

☐ 3  mins

☐ 45  secs

☐ 90  secs

☐ 45  secs

☐ 90  secs

☐ 45  secs

☐ 90  secs

☐ 3  mins

Day 3:  Toned  Abs  &  Bu>  in  30  Days  I Exercise Circuit  1 Circuit  2 Circuit  3

Date :            /            /              Su          M          T          W          Th          F          Sa Goal

1st Set

Reps

Weight

DB Side  Lunges

12

Dumbbells

DB Chest  Press

12

Dumbbells

DB RDL

12

Dumbbells

Reps

Circuit 3

Reps

Weight

Reps

Weight

-­‐

Down-­‐Dog Leg  Up

12

-­‐

-­‐

-­‐

-­‐

Dead Bug  Crunch

10

-­‐

-­‐

-­‐

-­‐

Exercise

Circuit 2

Weight

3rd Set

Plank to  Pushup Get  The  4-­‐W10 eek  Bikini  -­‐Body  Express  Plan  t-­‐o  gain  full  access.   -­‐

Day 5:  Lean  &  Sexy  Body  Workout  I        

Circuit 1

2nd Set

Date:          /            /              Su          M          T          W          Th          F          Sa Goal

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

DB Thrusters

12

Dumbbells

Side Plank  Leg  LiV

30 sec  hold

-­‐

-­‐

-­‐

-­‐

Ball Pushups

10

-­‐

-­‐

-­‐

-­‐

Ball Leg  Curls

10

-­‐

-­‐

-­‐

-­‐

Back Extension

12

-­‐

-­‐

-­‐

-­‐

Plank Plyo

30 secs

-­‐

-­‐

-­‐

-­‐


MESOMORPH WORKOUT PLANS Welcome to Mesomorph Workout Plans! If you are a mesomorph woman, consider yourself lucky. You have efficient metabolism, most amount of muscle mass and sexy curves to rock both the lean, defined sporty look and the incredibly sexy and curvaceous perfect bikini figure. That being said, your body could probably use some toning and a bit of fat loss in trouble areas before your beach vacation or special summer party. More specifically, you want to finally get rid of the horrible flab and develop attractive muscle tone that looks great in a bikini. To achieve a shapely, yet firm figure, you should pay special attention to your extremities. To help whip your body into bikini ready shape with sexy and incredibly irresistible definitions, we created workout plans to specifically firm, tone and define the areas that soon become your biggest assets: •

Stomach

Butt

Inner thighs

Back of thighs

Triceps

You will be performing HIIT infused strength training three times a week with a once a week anaerobic cardio workout of Tabata. By balancing these workouts that both shed major calories, rev up metabolism and build lean muscle mass, you are able to shred your body, tone your most stubborn, problem areas and create a beautifully defined body that is both feminine and sporty. You will be working with resistance on your strength training days using a variety of fitness equipment such as a mini-band resistance band and small dumbbells. These will help you build and maintain lean muscle tone. The lower body is also a primary focus for your body type as many mesomorph women struggle to lose thigh fat and shape up their butt. That’s because for many mesomorphs, the lower body is most receptive to fat hoarding. Your workouts aim to tackle the stubborn fat, so you can slim down your thighs, take 2-3 inches off your hips and firm your butt without losing your gracious curves. With the right balance of calorie burning and metabolism boosting workouts, you will create the best version of yourself and get your best bikini body in 4 weeks or less. Let’s get started!

At the end of the four weeks, you will achieve the very attractive look of a well-kept body with feminine muscle definitions and slenderness from head to toe.

33


MESOMORPH 4 WEEK WORKOUT SCHEDULE

WK 1

Day 1

Day 2

Body Sculp\ng  I

4-­‐Min Fat   Blas\ng   Cardio  I

Bikini Perfect   WK  2 Circuit   Workout  I

WK 3

Body Sculp\ng  II

Bikini Perfect   WK  4 Circuit   Workout  II

NOTE:

Day 5

Day 6

Body Sculp\ng  I

Rest                   Go  for  a  walk

Rest                   Sleep  in

Bikini Perfect   Rest                     5-­‐Min  Yoga   Circuit   Bike  around Workout  I

Rest                   Rest  up

4-­‐Min Fat   Bikini  Perfect   Body   Rest                     Blas\ng   Circuit   5-­‐Min  Yoga   Get  The  4-­‐Week  Bikini  Body  Express  Plan   to  gain  fIull   Sculp\ng   I access.   Hit  a  park Cardio  II Workout  II

Rest                   Go  bikini   shopping

4-­‐Min Fat   Blas\ng   Cardio  I

4-­‐Min Fat   Blas\ng   Cardio  II

Day 3

Day 4

Bikini Perfect   Circuit   5-­‐Min  Yoga   Workout  I

Body Sculp\ng  I

Body Sculp\ng  II

Day 7

Bikini Perfect   Rest                     Rest                     5-­‐Min  Yoga   Circuit   Pack  for  your   Sun  bathe Workout  II trip!


BODY SCULPTING I INSTRUCTIONS: Perform  all  3  exercises  in  Circuit  1  without  li?le  to  no  rest  in  between.  Rest  for  60  seconds  and   repeat  the  same  circuit.  Complete  3  rounds.  Perform  Circuit  2  the  same  way.  Complete  3  rounds  of  Circuit  2.  

Circuit 1

Circuit 2

Wall Squat

Clamshell

Wk 1: Hold for 30 secs

Wk 1: 12 reps/side

Wk 2: Hold for 45 secs

Wk 2: 15 reps/side

* Mini-band needed

Butt Bridge

Toe-Touch

Wk 1: 12 reps

Wk 1: 12 reps

Wk 2: 15 reps

Wk 2: 15 reps

* Block/rolled towel needed

Pushups

Plank

Wk 1: 10 reps

Wk 1: Hold for 30 secs

Wk 2: 12 reps

Wk 2: Hold for 45 secs

60 Sec Rest

60 Sec Rest

Repeat 3 Rounds

Repeat 3 Rounds


BIKINI BODY TRACKER: BEFORE & AFTER

Your before  photo

BEFORE

Your after  photo

AFTER

BODY FAT  %

% DROPPED

ARM CHEST

BEFORE

%

AFTER

%

WAIST HIPS THIGH

WEIGHT TRACKER lbs lbs lbs lbs lbs

BEFORE

DAY 7

DAY 14

AFTER


MESOMORPH WORKOUT TRACKER: WEEK 1 DAY 1

WEEK 1

☐ Body  SculpKng  I          

DAY 2

DAY 3

☐ 4-­‐Min  Fat  BlasKng   Cardio  I      

☐ Bikini  Perfect  Circuit   Workout  I        

Day 1:  Body  Sculp\ng  I

Circuit2

DAY 5

☐ Yoga      

☐ Body  SculpKng  I          

Date :            /            /              Su          M          T          W          Th          F          Sa Goal

Exercise Circuit 1

DAY 4

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Wall Sit

30 sec  hold

-­‐

-­‐

-­‐

-­‐

Bu> Bridge

12

-­‐

-­‐

-­‐

-­‐

Push-­‐ups

10

-­‐

-­‐

-­‐

-­‐

Clamshell

12

Band

Toe -­‐  Touch

12

-­‐

-­‐

-­‐

-­‐

Plank

30 sec  hold

-­‐

-­‐

-­‐

-­‐

* -­‐  indicates  no  added  weight.  

Day 2:  4-­‐Min  Fat  Burning  Cardio  I

Date:          /            /              Su          M          T          W          Th          F          Sa

Exercise

1st Set

2nd Set  

3rd Set

4th Set

5th Set

6th Set

7th Set

8th Set

Jumping Jack    

☐ 20  secs

☐ 20  secs

☐ 20  secs

☐ 20  secs

☐ 20  secs

☐ 20  secs

☐ 20  secs

☐ 20  secs

Day 3:  Bikini  Perfect  Circuit  Workout  I Exercise Circuit  1

Date :            /            /              Su          M          T          W          Th          F          Sa Goal

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Band Side  Step

10

Band

One-­‐Leg RDL

12

-­‐

-­‐

-­‐

-­‐

Superman

12

-­‐

-­‐

-­‐

-­‐

-­‐

-­‐

Side Plank  tGet   o  Row Band The  4-­‐W10 eek  Bikini   Body  Express  Plan  to  gain  full  access.  

Circuit2

One-­‐Leg Getup

10

Dumbbells

Russian Twists

12

-­‐

-­‐

Day 5:  Body  Sculp\ng  I

Date:          /            /              Su          M          T          W          Th          F          Sa

Exercise Circuit 1

Circuit2

Goal

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Wall Sit

30 sec  hold

-­‐

-­‐

-­‐

-­‐

Bu> Bridge

12

-­‐

-­‐

-­‐

-­‐

Push-­‐ups

10

-­‐

-­‐

-­‐

-­‐

Clamshell

12

Band

Toe -­‐  Touch

12

-­‐

-­‐

-­‐

-­‐

Plank

30 sec  hold

-­‐

-­‐

-­‐

-­‐


ENDOMORPH WORKOUT PLANS Welcome to the Endomorph Workout Plans! If you are an endomorph woman, the chances are you have a softer, rounder, more gracious body shape with a bit more fat than you want and need. Many endomorphs carry more body fat and often struggle to lose it due to a slower, less efficient metabolism. As an endomorph, your main goal is to balance your hormonal system and boost your metabolism to metabolize and burn fat more efficiently. Slower metabolism is also linked to how easily you store fat in your body. Improving your metabolism helps you both burn fat and store less fat, so you can achieve the body you want with more ease.

This will ensure that you keep your heart rate and workout intensity up throughout the training session. The reason your workouts can shed major calories is because you work out in a way that fosters continuous calorie burning hours after your workout, so the amount of calories you burn from one workout session is no way limited to the duration of the time in which you are putting in effort. Instead, your body will continuously burn calories up to 48 hours post workout to add to the total calories burned from one single workout session. For endomorphs who need to burn major calories and rev up their metabolism, it works particularly well and helps them shed unwanted fat and build a leaner, toner body.

For the next four weeks, you will be working to burn major calories and improve your metabolic rate, all to slim down, lose flabs in areas like stomach and legs, and build lean, attractive muscle tone that accentuates your curves. Your workouts are cardio intensive with just the right dose of resistance training. High intensity cardio will melt fat off your body, while resistance training will create a lean, non-bulky muscle tone to tighten up all over. The exercise plan for your body type takes a medium to high intensity approach. You’ll be performing each exercise in a circuit format with little to no rest in between exercises until the round is complete.

39


ENDOMORPH 4 WEEK WORKOUT SCHEDULE

Day 1

Day 2

Day 3

Day 4

Banish Fat,   Boost   WK  1 Metabolism   Workout  I

6-­‐Min Fat   Blas\ng   Cardio  I

30 Day  Bikini   Shred   5-­‐Min  Yoga   Workout  I

30 Day  Bikini   WK  2 Shred   Workout  I

6-­‐Min Fat   Blas\ng   Cardio  I

Banish Fat,   Boost   Metabolism   Workout  I

Day 5

Day 6  

Day 7

Banish Fat,   Boost   Rest                     Metabolism   Go  for  a  walk Workout  I

Rest                   Sleep  in

30 Day  Bikini   Rest                     5-­‐Min  Yoga   Shred   Bike  around Workout  I

Rest                   Rest  up

Banish Fat,   Boost   WK  3 Metabolism   Workout  II

Banish Fat,   6-­‐Min  Fat   30  Day  Bikini   Boost   Rest                     Blas\ng   Shred   5-­‐Min  Yoga   Get  The  4-­‐Week  Bikini  Body  Express  Plan   to  gain  full  access.   Metabolism   Hit  a  park Cardio  II Workout  II Workout  II

Rest                   Go  bikini   shopping

30 Day  Bikini   WK  4 Shred   Workout  II

6-­‐Min Fat   Blas\ng   Cardio  II

NOTE:

Banish Fat,   Boost   Metabolism   Workout  II

30 Day  Bikini   Rest                     Rest                     5-­‐Min  Yoga   Shred   Pack  for  your   Sun  bathe Workout  II trip!


BANISH FAT, BOOST METABOLISM WORKOUT I INSTRUCTIONS: Perform  all  5  exercises  in  Circuit  without  li?le  to  no  rest  in  between.  Rest  for  60  seconds  and  re-­‐ peat  the  circuit.  Complete  3  rounds.  

Circuit Band Side Steps Wk 1: 10 steps/side Wk 2: 12 steps/side

* Mini-band needed

Jumping Jack Wk 1: 30 secs Wk 2: 45 secs

Squat to Back Lunge Wk 1: 10 reps/side Wk 2: 12 reps/side

Plank Wk 1: Hold for 30 secs Wk 2: Hold for 45 secs

Scissors Wk 1: 30 secs Wk 2: 45 secs

60 Sec Rest Repeat 3 times


BIKINI BODY TRACKER: BEFORE & AFTER

Your before  photo

BEFORE

Your after  photo

AFTER

BODY FAT  %

% DROPPED

ARM CHEST

BEFORE

%

AFTER

%

WAIST HIPS THIGH

WEIGHT TRACKER lbs lbs lbs lbs lbs

BEFORE

DAY 7

DAY 14

AFTER


ENDOMORPH WORKOUT TRACKER: WEEK 1

WEEK 1

DAY 1

DAY 2

DAY 3

☐ Banish  Fat,  Boost   Metabolism  Workout  I  

☐ 6-­‐Min  Fat  BlasKng   Cardio  I      

☐ 30-­‐Day  Bikini  Shred   Workout  I  

Day 1:  Banish  Fat,  Boost  Metabolism  Workout  I  

Circuit

DAY 5 ☐  Banish  Fat,  Boost   Metabolism  Workout  I  

☐ Yoga      

Date :            /            /              Su          M          T          W          Th          F          Sa

Goal

Exercise

DAY 4

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Band Side  Steps

10

Band

Jumping Jack

30 secs

-­‐

-­‐

-­‐

-­‐

Squat to  Back  Lunge

10

-­‐

-­‐

-­‐

-­‐

Plank

30 sec  hold

-­‐

Scissors

30 secs

-­‐

-­‐

-­‐

-­‐

* -­‐  indicates  no  added  weight.  

Day 2:  6-­‐Min  Fat  Burning  Cardio  I Exercise Jump  rope

1st Set

Date:          /            /              Su          M          T          W          Th          F          Sa 2nd  Set  

3rd Set

4th Set

5th Set

7th Set

8th Set

9th Set

10th Set

☐ 20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs ☐  20  secs

Day 3:  30-­‐Day  Bikini  Shred  Workout  I   Exercise

Circuit

6th Set

Date :            /            /              Su          M          T          W          Th          F          Sa Goal

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Dumbbell RDL

10

Dumbbells

Elevated Bu>  Bridge

10

-­‐

-­‐

-­‐

-­‐

Mountain Climbers

30 secs

-­‐

-­‐

-­‐

-­‐

-­‐

-­‐

Back Extension   -­‐  BTall Get   he  4-­‐W10 eek  Bikini  -­‐Body  Express  Plan  to  gain  full  access.   Side  Plank

30 sec  hold

-­‐

-­‐

Day 5:  Banish  Fat,  Boost  Metabolism  Workout  I   Exercise

Circuit

Date:          /            /              Su          M          T          W          Th          F          Sa

Goal

1st Set Reps

2nd Set

Weight

Reps

3rd Set

Reps

Weight

Weight

Reps

Weight

Band Side  Steps

10

Band

Jumping Jack

30 secs

-­‐

-­‐

-­‐

-­‐

Squat to  Back  Lunge

10

-­‐

-­‐

-­‐

-­‐

Plank

30 sec  hold

-­‐

Scissors

30 secs

-­‐

-­‐

-­‐

-­‐


START TODAY TO GET YOUR BEST BIKINI BODY IN 4 WEEKS OR LESS

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The Bikini Body Express Plan - Flat Abs, Firm Butt & Slim Legs: Get the bikini body best kept secret and watch your body transform in a matt...

The Bikini Body Express Plan Sample  

The Bikini Body Express Plan - Flat Abs, Firm Butt & Slim Legs: Get the bikini body best kept secret and watch your body transform in a matt...