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12 WEEK GUIDE (eBook)

12 WEEK GUIDE (eBook)

12 WEEK GUIDE (eBook)


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By following the 12 Week Guide, you will see results and have a whole new level of energy in just TWO weeks! The 12 Week Guide has been designed to teach you nutritional and training habits that you can sustain for the rest of your life. It provides you with all the nutrition and workout tools that you need to create the bikini body of your dreams.

The 12 weeks are split into three phases:

  1. Ready (weeks 1 to 2)
  2. Set (weeks 3 to 6)
  3. Booty (weeks 7 to 12)

Nutrition is an important element of burning fat and building your dream bikini body; but it is one that is often overlooked. The nutritional section of the 12 Week Guide outlines the difference between carbohydrates, protein and fat and explains when you should eat them and why.

The circuit style workouts use a combination of strength (resistance training) exercises and conditioning (cardiovascular) exercises. The workouts are fun, easy to follow and get progressively harder as you get stronger! The comprehensive exercise dictionary outlines how to perform each exercise.

After you have finished the 12 weeks, you can continue to follow the booty phase nutritional guidelines and repeat the booty phase workouts.

Please note…

To complete the workouts in the 12 Week Guide, you will need:

  • - some dumbbells
  • - a kettle bell
  • - a skipping rope
  • - a resistance band
  • - a medicine ball (or if you don't have one, you could use a single dumbbell)
  • - a fit ball
  • - a bench (or if you don't have one, you could use a dining chair or park bench)