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ABOUT ME
I grew up in Ascot (Berkshire) but I am half Welsh and half Irish. I also was lucky enough to
spend a lot of time in the South of Spain like Charlie. My family moved there when I was little
and lived there for a year, we have been going back and forth ever since. I grew up in a very
sport orientated family. My dad was a professional rugby player and my brother is now semi-
professional so I spent my childhood on the side lines.

Being fit and healthy was always very important in my family, I played a lot of sports
including rugby, playing county hockey and netball. When I left school my
sport activities came to a stop as I found house parties and socialising
more appealing. I got cut from all county teams and eventually was
doing nothing to keep fit.

I then became interested in going to the gym but had the typical
mindset of not wanting to get “bulky” and just wanting to be slim
therefore I started out as a cardio bunny. I then went and watched a
close friend of mine compete in a body building competition and I was
instantly inspired. It showed me that women can still look feminine
while having muscles. It also appealed to me as it shows dedication,
hard work and discipline.

Not long after, I signed myself up for a body building competition.

I got myself a coach, I completely changed my mind set and prioritised
training and my nutrition. I didn’t place in that competition but it’s safe
to say I was hooked to the training and having a goal. I have now been
doing competitions for 5 years and have won 2 pro cards
in two different federations, one was a world champion
title and the other was European title.

Every single prep has taught me so much about myself

and how important training and nutrition is, which I now
want to share, help and inspire others. Not only do we
want to help women, but Charlie and I want to teach
women how to accept their bodies and appreciate what
they can do if they really put their minds to it.

As I always say “Every body is a Bikini Body”

Holly
Head Coach

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 glutes
wARM UP

Exercise Sets Reps Rest Video

Body Weight Single Leg Hip 15

30 seconds
Thrust Each Leg

Banded Crab Walks 20 30 seconds

12
Body Weight Reverse Lunges 30 seconds
Each Leg

Complete all warm up exercises back to back and 3 rounds in total

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workout

Exercise Sets Reps Rest Video

Barbell Hip Thrusts 3 12 1 minute

Elevated Front Foot Reverse

3 10 1 minute
Lunge

Glute Hamstring Raise 3 12 1 minute

Dumbbell Sumo Squats 3 15 1 minute

25
Frog Pumps 3 1 minute
Body Weight

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