Академический Документы
Профессиональный Документы
Культура Документы
20 Your Workouts
21 Conditioning Workouts
22 Strength Workouts
24 How to do the Workouts
27 Warming Up & Down
37 Fitness Test
40 Workouts
41 Warm Up and Warm Downs
47 Conditioning Workouts
78 Strength Workouts
We suggest that you complete After three to four weeks, redo the
workouts C2, C4, C9, C12, C20 and fitness test and see how you perform.
C27 with some conditions: If you can get three or more of the
tests at ‘beginner’ level then move
1. Start by doing two workouts a week onto the design your workout program
and build up to three or four a week section!
There are five different ways that you will use your bands:
double looped
Loop the band on
top of itself so that
it is half the length/
circumference that it
is un-looped.
walk 40% you should be able to hold a 5 to 7 kilometers / 3.1 to 4.3 miles
conversation easily
jog 60% you should be able to have 7 to 9 kilometers / 4.3 to 5.6 miles
a conversation with some
difficulty
run 80% talking should be very difficult 9 to 12 kilometers / 5.6 to 7.5 miles
sprint 100% you shouldn’t be able to talk 12+ kilometers / 7.5+ miles
at all
1. “x 3”
The most popular type of Bandbook
circuit, complete the exercises in the
circuit from start to finish for the number
of times specified, e.g. 3 times, which
we refer to as rounds.
3. “EMOM x 3”
An acronym for ‘Every Minute On the
Minute’, set a timer and complete the
exercises in the circuit on the minute
every minute for the number of times b. When the timer gets to 60 seconds,
specified, e.g. 3 times, which we refer complete 20 Side to Sides, if
to as rounds. you complete them in under 60
seconds, rest until the end of the
For example, in an EMOM circuit that 60 seconds (if it takes you the full
has 10 Burpees, 20 Side to Sides and minute to complete the exercise,
then 20 Squats: you won’t get a rest)
a. Start a timer and complete 10 c. When the timer gets to 120 seconds
Burpees, if you complete them in complete 20 Squats etc.
under 60 seconds, rest until the
end of the 60 seconds (if it takes Complete the full round and then rest
you the full minute to complete the for the amount of time specified before
exercise, you won’t get a rest) starting the next round.
Warming Down
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.
We also understand that you may plan to only do Bandbook workouts, or you may
want the workouts to complement your existing fitness calendar; so we have included
some spaces for you to do other forms of exercise. Or not, it’s entirely up to you!
Beginner babes C S R C or LI R LI R
Intermediate babes C S R or LI C or HI R C LI
fit babes C or HI S R or LI C C C or HI R or LI
Beginner babes S R C or HI R R C R or LI
Intermediate babes S C or HI R S C or HI S R or LI
fit babes S C or HI R or LI S C R or LI C or HI
Beginner babes C or HI R S R C R or LI R
Intermediate babes C or HI R S R or LI C S R
fit babes C S R C S C or HI R or LI
stomach calf
Wrap the tape Wrap the tape
measure around measure around
your middle, your calf at its
making sure it is largest point.
over your belly
button.
Measurements as at
Date: Date: Date: Date:
arm
chest
stomach
booty
upper leg
calf
Make sure it is a full body shot Wear the same outfit in all of the
photos, and chose something that
Stand with your feet together and shows off your body (such as a
your hands at your sides Moana bikini!)
Aft e r s i d e
After front After behind
Measures: Measures:
Full body strength Upper body
and cardiovascular strength
fitness
c squats
Do as many reps Date no. NB: if you can’t do Push Ups on your toes,
as you can in 3
minutes (rest as your starting number is 0…
you need in the 3
minutes). which gives you something to work towards!
Measures:
Lower body
strength
wU
2 min walk or jog
15 squats
15 Dips
20 walking lunges
15 push ups
wD1
option 1
30s/30s shoulder stretch 45s cat stretch
wD2
option 2
45s upper back floor stretch 45s hip wall stretch
wD3
option 3
30s/30s shoulder stretch 45s groin floor stretch
wD4
option 4
30s/30s chest stretch 45s hip wall stretch
workout 1
rest
between
circuits
Full Body
C1
Circuit x 3
30:30 Seal Jacks 30:30 Bicycle Crunches
workout 2
rest
between
circuits
Full Body
C2
Circuit one x 3 Circuit three X 4
60s Walk 60s high knee sprints
Circuit two X 4
60s seal jacks
Tip
Keep it tight! Squeeze
your booty and core
45s squats during all exercises
to keep them working
throughout the
workout.
workout 3
rest
between
circuits
Full Body
C3
circuit x 3
40:20 kneel to stand 40:20 high knee sprints
workout 4
rest
between
circuits
Full Body
C4
Circuit one x 14 min amrap Circuit two x 14 min amrap
20 side to sides 40 Mountain Climbers
workout 5
rest
between
circuits
Full Body
C5
Circuit one x 8 min amrap Circuit two x 8 min amrap
60 walkouts 60 arm swings
workout 6
rest
between
circuits
Full Body
C6
Circuit one x 14 min amrap Circuit two x 14 min amrap
10 burpees 10 sit kicks
workout 7
rest
between
circuits
Full Body
C7
Circuit x 3
30:30 walkouts 30:30 push ups
workout 8
rest
between
circuits
Full Body
C8
circuit x 3
50:10 jumping LUNGES 50:10 burpees
workout 9
rest
between
circuits
Full Body
C9
Circuit one x 8 circuit four x 8
20:10 mountain climbers 20:10 punches
workout 10
rest
between
circuits
Full Body
C10
warm up
Tip
2 min walk
Drink water! Water
is great for your
body, especially for
keeping your muscles
hydrated so they
perform better.
30s rest
workout 11
rest
between
circuits
Full Body
C11
Circuit ONE x 4 Circuit THREE x 4
20s high knee sprints 60s jack knife sit ups
Circuit TWO x 4
60s wall sit
Tip
Get low! Remember
to go low in Tuck
45s broad jumps Jumps and Broad
Jumps so you really
activate your glutes
(i.e. your booty!).
workout 12
rest
between
circuits
Full Body
C12
Circuit one x 6 min amrap Circuit three x 6 min amrap
30 punches 30 mountain climbers
workout 13
rest
between
circuits
Full Body
C13
Circuit one x 8 circuit four x 8
20:10 burpees 20:10 bicycle crunches
workout 14
rest
between
circuits
Full Body
C14
Circuit ONE x 14 min amrap Circuit TWO x 14 min amrap
300m run 80 high knee sprints
workout 15
rest
between
circuits
Full Body
C15
Circuit one x 14 min amrap Circuit two x 14 min amrap
5 burpees 10 push ups
workout 16
rest
between
circuits
Full Body
C16
emom x 3
12 burpees 30 plank jacks
workout 17
rest
between
circuits
Full Body
C17
Circuit ONE x 14 min amrap Circuit TWO x 14 min amrap
8 burpees 8 hand release push ups
workout 18
rest
between
circuits
Full Body
C18
circuit x 5
60 high knee sprints 10 walkouts
workout 19
rest
between
circuits
Full Body
C19
Circuit ONE x 4 circuit FOUR x 4
20:10 burpees 20:10 jumping lunges
workout 20
rest
between
circuits
Full Body
C20
warm up
2m walk
Tip
running Circuit x 5
Don’t skip meals!
90s walk If you skip a meal,
your body thinks
you’re in trouble
and will start to
store fat.
90s jog
60s run
warm down
30s sprint 2m walk
30s rest
workout 21
rest
between
circuits
Full Body
C21
Circuit ONE x 6 Circuit THREE x 6
30s sit kicks 30s high knee springs
workout 22
rest
between
circuits
Full Body
C22
Circuit ONE x 6 min amrap Circuit THREE x 6 min amrap
45s bear crawls 5 burpees
workout 23
rest
between
circuits
Full Body
C23
Circuit ONE x 8 Circuit THREE x 8
3 burpees 8 plank rows
Circuit TWO x 8
6 jumping lunges
Tip
Get some zzzz’s! A
good nights sleep helps
20s bear crawls decrease your cortisol
levels, a hormone that
contributes to increased
belly fat.
6 push ups
workout 24
rest
between
circuits
Full Body
C24
emom x 3
10 burpees 30s plank
workout 25
rest
between
circuits
Full Body
C25
Circuit one x 6 min amrap Circuit three x 6 min amrap
20 sit kicks 15 donkey kicks
workout 26
rest
between
circuits
Full Body
C26
Circuit ONE x 8 Circuit THREE x 8
30s jack knife sit ups 30s high knee sprints
Circuit TWO x 8
30s plank jacks
Tip
Reward yourself! If you
see an improvement in
your fitness results or your
photos, reward yourself
20s plank row with some workout clothes
or a brand new bikini
(Moana of course!).
10s rest
workout 27
rest
between
circuits
Full Body
C27
Circuit one x 8 Circuit three x 8
30s MOUNTAIN CLIMBERS 30s JOGGING ON THE SPOT
Circuit two x 8
30s SEAL JACKS
Tip
Be positive! Surround
yourself with positive
people that are excited
that you’re exercising
and being fit and
20s plank healthy. Haters will
only bring you down.
10s REST
workout 28
rest
between
circuits
Full Body
C28
circuit x 3
40:20 broad jumps 40:20 donkey kicks
workout 29
rest
between
circuits
Full Body
C29
emom x 3
15 burpees 20 plank rows
workout 30
rest
between
circuits
Full Body
C30
warm up
7m jog
running Circuit x 5
100m sprint
Tip
Challenge yourself! If
you’re not very good
at an exercise, you
should do it more.
300m run Don’t just stick to what
you are good at!
60s rest
warm down
3m jog
workout 1
rest
between
circuits
TEMPO:
Full body
s1
1-1-1
Circuit x 3
20 squats 20 toe touch sit ups
120S rest
workout 2
rest
between
circuits
TEMPO:
Full body
s2
1-1-1
Circuit x 3
15 BACK EXTENSIONS 20 CALF RAISES
120S rest
workout 3
rest
between
circuits
TEMPO:
Full body
s3
2-1-2
workout 4
rest
between
circuits
TEMPO:
Front of body
s4
1-1-1
Circuit x 3
20 toe squats 20 toe touch sit ups
120S rest
workout 5
rest
between
circuits
TEMPO:
full body
s5
2-1-2
workout 6
rest
between
circuits
TEMPO:
Front of body
s6
2-1-2
workout 7
rest
between
circuits
TEMPO:
Chest, back
s7
2-1-2
workout 8
rest
between
circuits
TEMPO:
Shoulders, arms
s8
2-1-3
Circuit two X 4
15 band overhead extensions
Tip
Make a date!
50s bicep static hold Schedule your
workouts like an
appointment so they
don’t get missed.
workout 9
rest
between
circuits
TEMPO:
Front: thighs, torso,
chest, shoulders
Back: triceps,
calves
s9
1-1-1
Circuit x 3
15 band overhead press 15 dips
120S rest
workout 10
rest
between
circuits
TEMPO:
Back of body
s10
2-1-2
workout 11
rest
between
circuits
TEMPO:
Full body
s11
2-1-3
Circuit two X 3
15 band face pulls
Tip
Push yourself! If it
30 reverse lunges feels easy there are
always ways to make
it harder; check the
dictionary.
15 band crunches
workout 12
rest
between
circuits
TEMPO:
Front: abs, biceps
Back: from thighs
to back s12
1-1-1
Circuit x 3
15 band pull downs 15 band curls
120S rest
workout 13
rest
between
circuits
TEMPO:
Front: thighs, torso,
chest, shoulders
Back: triceps,
calves
s13
2-1-2
s14
rest Front of body
workout 14
between
circuits
TEMPO:
2-1-3
Circuit two X 4
15 band overhead press
Tip
Challenge yourself! If
you’re not very good
20 band jump squats at an exercise, you
should do it more.
Don’t just stick to what
you are good at!
50s plank
workout 15
rest
between
circuits
TEMPO:
Back, chest
s15
1-1-1
Circuit x 3
15 Band Squats 20 Calf Raises
120S rest
workout 16
rest
between
circuits
TEMPO:
Front: abs, biceps
Back: from thighs
to back s16
2-1-2
s17
rest Lower abs, booty,
workout 17
between legs
circuits
TEMPO:
2-1-2
workout 18
rest
between
circuits
TEMPO:
Back of body
s18
2-1-3
Circuit two X 4
10/10 single leg glute raises
Tip
It’s not a competition!
The only person
20 4 point superman you need to beat is
yourself; don’t measure
yourself against
anyone else but you
babe.
workout 19
rest
between
circuits
TEMPO:
Front: thighs, torso,
chest, shoulders
Back: triceps,
calves
s19
2-1-3
Circuit two X 4
50s wall sit
Tip
When the going gets
20 walking lunges tough, remember this:
workout 20
rest
between
circuits
TEMPO:
Chest, back
s20
1-1-1
Circuit x 3
15 push ups 15 band flys
120S rest
workout 21
rest
between
circuits
TEMPO:
Back of body
s21
1-1-1
Circuit x 3
15 band pull downs 15 band rows
120S rest
workout 22
rest
between
circuits
TEMPO:
Front: abs, biceps
Back: from thighs
to back s22
2-1-3
Circuit two X 4
10/10 single leg glute raises
Tip
Give your workout
everything! Leave nothing
10/10 band single leg rdls in the tank! Not only will
you get the most out of
the workout physically,
but you will be proud of
yourself too.
20 back extensions
workout 23
rest
between
circuits
TEMPO:
Full body
s23
2-1-3
Circuit two X 4
10/10 jumping split squats
Tip
Train with a friend!
10/10 band single leg rdls It can help motivate
you and be more
fun to train with
your bestie.
workout 24
rest
between
circuits
TEMPO:
Core
s24
1-1-1
Circuit x 3
20 4 point superman 20 butterfly sit ups
120S rest
workout 25
rest
between
circuits
TEMPO:
Shoulders, arms
s25
2-1-2
workout 26
rest
between
circuits
TEMPO:
Back, chest
s26
2-1-3
Circuit two X 4
15 band overhead press
Tip
Feeling sore? If you are
15 band bent over row feeling really sore after
a workout, keep your
muscles warm by moving
lots after your warm down
and stay hydrated.
workout 27
rest
between
circuits
TEMPO:
Shoulders, arms
s27
1-1-1
Circuit x 3
15 band overhead press 15 band overhead extensions
120S rest
workout 28
rest
between
circuits
TEMPO:
core, booty
s28
2-1-2
workout 29
rest
between
circuits
TEMPO:
Full body
s29
2-1-3
Circuit two X 3
10/10 band single leg RDLs
Tip
Eat babe eat!
10/10 single leg glute raises Remember to have
high protein foods
or drinks after your
workout to improve
muscle gain.
20 band curls
s30
rest Abs, core
workout 30
between
circuits
TEMPO:
2-1-3
Circuit two X 4
20 ab extensions
Tip
Think about it.
15/15 side plank twists Thinking about the
muscle you’re using
during an exercise
will help with muscle
engagement.
30 4 point superman
Ka ri n a xx
© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 109
how to read the dictionary
NAME
To increase difficulty:
Take your feet wider apart and lower your
booty even further or use the purple band.
Tip
Target Muscles
Pull your legs
heart apart mid jump to
= cardio really activate your
booty!
Main Focus
= Pink
secondary Focus
= Purple
Tip
To get the most out
of this exercise, raise
your leg as high up off
the ground as you can,
squeeze your glute
(booty) and hold each
raise for 1 to 2
seconds.
Tip
To get the most out
of this exercise,
crunch down on
your abs as you
come up.
To increase difficulty:
Hold a kettlebell in your hands.
Tip
Do not hold your arms
up in the air, they
should move up and
down quickly using
their own momentum
as you squat.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
To decrease difficulty:
Place the band above your knees.
To increase difficulty:
Take your feet wider apart and lower your
booty even further or use the purple band.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Hold the band higher or use the purple
band.
To increase difficulty:
Stand with both feet on the band and widen
your stance to increase resistance.
Tip
Hold your shoulders
back and keep your
elbows and shoulders
still throughout the
exercise.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
Tip
To get the most out
of this exercise,
squeeze your
shoulder blades
together!
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
Tip
As you bring your
hands back, clench
your shoulder blades
together when your
hands reach as far
back as you
are able.
To decrease difficulty:
Use the pink band or use no band at all.
To increase difficulty:
Loop the band over your hands to increase
resistance.
Tip
To decrease difficulty:
Hold the band closer to your torso (although
bear in mind that this is a stretch, the more
you feel it the better the stretch will be).
To increase difficulty:
Hold the band closer to your feet.
Tip
Make sure the band
is hooked over your
toes and not your
heel, otherwise
you won’t feel the
stretch!
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
To decrease difficulty:
Hold the band closer to your torso (although
bear in mind that this is a stretch, the more
you feel it the better the stretch will be).
To increase difficulty:
Hold the band closer to your feet
Tip
To decrease difficulty:
Place the band above your knees.
To increase difficulty:
Take your feet wider apart and lower your
booty even further or use the purple band.
Tip
To decrease difficulty:
Hold the band closer to your torso (although
bear in mind that this is a stretch, the more
you feel it the better the stretch will be).
To increase difficulty:
Hold the band closer to your feet. Tip
To increase difficulty:
Hold your hands further down the band to
increase the resistance.
To decrease difficulty:
Stand with your feet closer together on the
band.
To increase difficulty:
Stand with your feet wider apart on the band
or use the purple band.
To decrease difficulty:
Bend your elbows and lower your hands to
your chest.
To increase difficulty:
Take your feet wider apart on the band or
use the purple band.
Tip
To decrease difficulty:
Take your hands further apart on the band.
To increase difficulty:
Bring your hands closer together on the
band or use the purple band.
Tip
Keep tension on
the band when
returning to start
position.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Hold the band further up.
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
To increase difficulty:
Use the purple band.
Tip
Keep your back straight
throughout this exercise.
If you find that you are
arching your back, drop
down to your knees until
you have built up enough
strength to keep your
back straight.
To decrease difficulty:
Hold the band closer to your torso.
To increase difficulty:
Hold the band closer to your feet or do Band
Single Leg RDLs.
To decrease difficulty:
Stand closer to the band.
To increase difficulty:
Stand further away from the band.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
To decrease difficulty:
Hold the band closer to your torso or if too
difficult, do Band Romanian Deadlifts.
To increase difficulty:
Hold the band closer to your feet.
To decrease difficulty:
Place the band above your knees.
To increase difficulty:
Move your feet wider apart or use the
purple band.
Tip
To decrease difficulty:
Bring your feet closer together on the band.
To increase difficulty:
Take your feet wider apart on the band or
use the purple band.
Tip
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use
the purple band.
Tip
Straighten your
arms as much
as you can at
the bottom of the
movement.
To decrease difficulty:
Hold the band up closer to your torso.
To increase difficulty:
Hold the band closer to your feet or use the
purple band.
To decrease difficulty:
Move closer to the band.
To increase difficulty:
Move further away from the band or use the
purple band.
Tip
This exercise
should be done
quickly, hence the
term ‘chops’!
Tip
To get the
most out of this
exercise, keep
your booty as low
to the ground as
you can!
To increase difficulty:
Hold dumbbells in each hand with your arms
at 90 degrees and your palms facing up.
To decrease difficulty:
Leave your head on the ground with your
hands tucked behind your ears whilst you
cycle with your legs.
Tip
Isolate and contract
your abdominal
muscles as you pull
your elbow to your
knee.
Tip
To decrease difficulty:
If you are unable to complete a push up, at
step 4 push yourself up on your knees rather
than on your toes.
To increase difficulty:
At step 3, lower yourself to the ground
over 3-5 seconds by contracting your core
muscles.
Tip
If you are prone to
lower back issues,
place a rolled up
towel underneath the
hollow part of your
back.
To increase difficulty:
Hold dumbbells in each hand and keep
them at your side whilst completing the
exercise or do Single Leg Calf Raises.
Tip
To get the best results,
complete this exercise
on a step with the balls
of your feet on the step
and your heels hanging
down below the surface
of the step.
Tip
Tip
If you work at a
computer, this stretch is
your new best friend! Do
it when you have breaks
from your computer,
your body will thank
you for it!
Tip
This exercise
should leave you
breathless;
if it isn’t, increase
your pace!
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
To increase difficulty:
Put your feet up on another bench in front of
you so that your legs are raised.
Tip
To get the most out
of this exercise, move
your torso as close to
the bench as possible
and lean back so that
your weight is on
your hands.
To decrease difficulty:
If you find these are too difficult,
do Push Ups.
Tip
This exercise
should leave you
breathless;
if it isn’t, increase
your pace!
Tip
To increase difficulty:
Rest a dumbbell on your hips or do a
single leg glute bridge, i.e. hold one leg
straight out in front of you whilst keeping
your other foot planted on the ground at 90
degrees. If you do single leg glute bridges,
split the specified amount of time between
the two legs.
Tip
To increase difficulty:
Rest a dumbbell on your hips or complete
Single Leg Glute Raises.
Tip
To increase difficulty:
Bring your heels in closer to your pelvis.
To decrease difficulty:
If you can’t touch your toes, hold onto your
ankle.
To increase difficulty:
Press your chest down onto your
outstretched thigh.
Tip
If you are working
out with a friend,
ask them to hold
your feet down for
you. What else are
friends for?!
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
Tip
The slower you
take to lower
yourself to the
ground, the
greater the
result!
To decrease difficulty:
Come out a little further from the wall by
walking your hands away from the wall and
bringing your feet down the wall.
To increase difficulty:
Get your body as close to the wall as
possible by walking your hands into the
wall and taking your feet higher up the wall.
Tip
To get the
most out of this
exercise, keep
your arms locked
out straight.
Tip
Do the movement as
fast as you can!
This exercise should
leave you breathless;
if it isn’t, increase
your pace!
Tip
Sink your hip
down into the
ground to really
feel the full benefit
of this stretch.
To decrease difficulty:
Move further away from the wall and/or
move your feet higher up the wall.
To increase difficulty:
Move yourself closer to the wall and/or
bring your feet lower down the wall.
To decrease difficulty:
If you are struggling to reach your toes,
touch your shins or knees.
To increase difficulty:
Keep your feet hovering off the ground the
whole time rather than letting them rest on
the ground between reps.
Tip
Do the movement as
fast as you can!
This exercise should
leave you breathless;
if it isn’t, increase
your pace!
Tip
These should be
done very quickly,
a person with an
average fitness level
should get 60 reps
in 60 seconds.
To decrease difficulty:
Do Static Lunges.
To increase difficulty:
Hold a light dumbbell in both hands (don’t
raise them as you jump, hold them by your
sides).
To decrease difficulty:
If these are too difficult, do Split Squats.
To increase difficulty:
Hold a light dumbbell in each hand.
To increase difficulty:
Hold a light dumbbell in each hand.
Tip
This exercise
should leave you
breathless; if it
isn’t, increase your
pace!
To decrease difficulty:
Instead of placing your elbows on the
ground, place your palms on the ground
shoulder width apart and lock your arms
out (as if you were going to do a Push Up).
If this is still too difficult, drop down to your
knees and sink your hips into the ground.
Tip
Keep your back
straight, if you find
your booty pointing
up to the sky, lower it
back down towards
the ground.
Tip
Keep your back
straight, if you find
your booty pointing
up to the sky, lower it
back down towards
the ground.
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
Tip
To keep your back
straight, engage
your core by pulling
your belly button
into your spine.
To increase difficulty:
Hold light dumbbells in each hand.
Tip
This exercise
should leave you
breathless;
if it isn’t, increase
your pace!
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
To increase difficulty:
Lower yourself further to the ground.
Tip
To keep your back
straight, engage
your core by pulling
your belly button
into your spine.
Tip
To increase difficulty:
Hold a dumbbell in each hand and hold
them at your sides.
Tip
If you are
struggling to keep
your balance, hold
your arms out to
your sides.
To decrease difficulty:
Lower your knees to the ground and either
rest your feet on the ground or cross your
feet and let them hover just off the ground,
whichever you find more comfortable.
Tip
To keep your back
straight, engage
your core by
pulling your belly
button into your
spine.
Tip
This exercise
should leave you
breathless; if it
isn’t, increase
your pace!
Tip
Watch that your hip
doesn’t sag down
towards the ground,
it should be in line
with your body.
Tip
Rotate your
belly button and
squeeze you
shoulder blades
when you pull
back.
To increase difficulty:
Hold a light dumbbell in each hand.
Tip
Lean forward to
feel it in your booty,
but not too far; we
don’t like it when
our BBB babes
fall over!
To increase difficulty:
Hold dumbbells in each hand and keep
them at your side whilst completing the
exercise.
Tip
To get the best results,
complete this exercise
on a step with the balls
of your feet on the
step and your heels
hanging down below
the surface of
the step.
To increase difficulty:
Rest a dumbbell on your hips.
Tip
To Decrease Difficulty:
Lie down with your back on the ground.
Tip
To increase difficulty:
Hold a dumbbell underneath your chin or
do Jumping Split Squats.
Tip
As with all squat
exercises, the lower
down you go the more
your booty will grow…
so get down babe!
To increase difficulty:
Hold a dumbbell underneath your chin
or do Squat Jumps.
Tip
If you are having trouble
getting down low, you
probably have tight hips
or calves. Try stretching
your hips and calves
out. If that’s still not
working, widen your
stance.
Tip
To decrease difficulty:
Do Squats.
Tip
To increase difficulty:
Hold a light dumbbell in each hand.
Tip
Tip
If you are having trouble
getting down low, you
probably have tight hips
or calves. Try stretching
your hips and calves
out. If that’s still not
working, widen your
stance.
Tip
To really feel this
stretch, make
sure your hand
is touching your
shoulder blade.
Tip
If you are having
difficulty getting
high, you might have
tight hips. Do the Hip
Floor Stretch and
then try again.
Tip
The more you push
your foot forward,
the more stretch
you will get in your
back.
To decrease difficulty:
Bring your legs closer to the ground.
To increase difficulty:
Lower your torso further to the ground,
ensuring you keep your neck in line with
your spine.
To decrease difficulty:
Don’t walk your hands out as far.
Tip
If you are having
difficulty reaching
the floor at step
2, take your feet
wider.
To decrease difficulty:
Don’t kick as high on the wall.
Tip
This exercise
should leave you
breathless; if it
isn’t, increase your
pace!
To increase difficulty:
Hold a dumbbell in front of your chest.
Tip
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