Moana Bikini The Bandbook PDF

THE BANDBOOK
Let’s band together!
© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 1

ANYTIME
ANYWHERE!
DISCLAIMER
The content of this Bandbook has
been prepared by Starke Fitness
Pty Ltd ACN 603 394 038 for and
on the behalf of Bikini Body Burn
Pty Ltd ACN 608 945 526 (‘Bikini
Body Burn’).
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.
This Bandbook is intended to

be a general guideline; 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. If you have an injury
or ailment, Bikini Body Burn
recommends that you seek the
advice of a medical or health
professional prior to completing the
workouts.
Bikini Body Burn provides the

information contained within this
Bandbook on the condition 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.
The information contained within

this Bandbook is copyright 2016 to
Bikini Body Burn and is intended
for use by paying users only.
No part of this Bandbook 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.

Well hi there, babe
Welcome to the Bikini Body Burn family!
Congratulations! You have just joined
tens of thousands of Bikini Body Burn Whether your goal is to maintain your
babes located all around the world.
That’s a lot of sisters and we love each
fitness, lose weight or build muscle;
and every one of you!
The Bandbook will guide you
The BBB family lifts each other up and help you to achieve this goal!
and encourages one another to be
the best version of themselves they
can be. BBB babes know that starving And don’t underestimate your new
themselves skinny is silly. BBB girls bands… some of the hardest workouts
know that being fit, healthy, active and in the world use resistance bands.
strong is their ticket to a happy and They’re very sneaky, very efficient
fulfilling life. and very effective! They’re also
clever little tricksters because as their
We are very excited to share The name suggests, you can increase
Bandbook with you! We have designed or decrease the resistance as much
it specifically with you in mind; a as you need, making them a bootiful
busy girl who wants easily accessible lethal weapon!
workouts to help achieve your personal
goal. We wish you all the best and thank you
for trusting us with your fitness!
The Bandbook enables you to create
a workout program designed to meet
your own, individual goal; a program
Karina &
that you can do anywhere, anytime! Simon xx
CONTENTS
09 About The Authors
13 an Overview of the bandbook
17 How to Use the Resistance Bands
20 Your Workouts
21 Conditioning Workouts
22 Strength Workouts
24 How to do the Workouts
27 Warming Up & Down
29 Design Your Workout Program
32 How to Track Your Progress
37 Fitness Test
40 Workouts
41 Warm Up and Warm Downs
47 Conditioning Workouts
78 Strength Workouts
110 The Exercise Dictionary

111 How to read the Dictionary

ABOUT THE
AUTHORS
KARINA IRBY
Co-Founder of Bikini Body Burn
& Owner of Moana Bikini
I started Moana Bikini in 2011.
Over the past six years, Moana has
become more than just a bikini label;
it has become a lifestyle. Moana
babes are fit, confident, energised
and, above all else, in love with life
and comfortable in their own skin.
As Moana grew, customers became

curious about how to get the bikini
body they were after; they wanted
to be the best version of themselves
they could be, so they came to me
for advice.
However, while on the outside I might

have looked okay, inside I lacked
energy and I struggled with my diet. I
felt a lot of pressure to look a certain
way and I thought that eating less
and doing a lot of cardio exercise
was the way to get that perfect bikini
body. I was afraid of resistance
training in case it made me look too
bulky.
I was also confused about what to

eat; but how could I not be with so
many fad diets and pills around!?
All of this made me feel like I wasn’t
knowledgeable enough or ready to
pass on advice to these avid Moana
babes; to you!

Luckily for all of us, in 2015 I met What we’ve come up with is this
Simon from Starke Fitness and started Bandbook; a comprehensive
training with him four times a week. I combination of workouts, utilising your
have a Diploma in Exercise Science, own body weight and two incredibly
yet with all the misinformation being versatile, remarkably effective
circulated in the media, I believed that resistance bands!
lifting weights would make me bulky.
Simon educated me about ‘skinny- We’ve poured over these workouts,
fat’ and explained that lifting weights ensuring The Bandbook is a one-
stop workout shop, allowing you to
actually helps you burn fat. He taught
customise your routine to suit your
me about eating the right foods in the
fitness goals. Trust us, The Bandbook
right quantities and I found myself
is going to be your best-fitness-friend
getting fitter and really looking forward for some time to come.
to each training session.
I grow prouder every day in the
I discussed my concerns with Simon, knowledge that I am able to be part
and after months of planning, Bikini of your fitness journey to become the
Body Burn was born and we launched best version of you that you can be. I’d
our 12 Week Guide – which hopefully love for you to share your journey with
you’ve already mastered! Simon and I and other Moana babes!
Upload your pics to Instagram and tag
I still train with Simon, around four #bikinibodyburn and #moanababe.
times a week, and cannot wait for each
session! Naturally, we’re always on the We can’t wait to see your progress!
lookout for new, efficient and effective
workouts for our beloved Moana Let’s Band together!
and BBB babes. Over the past 12
months, we’ve had a lot of feedback Karina xx
and queries about workouts for busy
schedules, shorter amounts of time or
lesser amounts of equipment, and we
totally understand!
With this in mind, we looked at a lot

of the workouts we do in the gym,
every week, and thought outside of
the box as to how to get the same
level of resistance and effectiveness,
either away from the gym, or with less
equipment, or a combination of both!

In my time, I have seen health and fitness
fads come and go, causing so much
confusion among my clients. There really
is so much misinformation circulating;
resistance training will make you bulky,
carbs are bad for you, ‘fat-free’ is healthy,
fast for 16 hours per day, or my personal
favourite… nutritional cleansing (which
is a fancy name for starving yourself of
everything except for sugar-filled shakes).
Karina and I started Bikini Body Burn in

2015 with the mission to educate as many
girls as possible on the right way to be fit
and healthy. In buying this Bandbook you
have assisted us with that mission and
have taken the first step in a positive, real
and honest fitness journey – thank you!
I have helped thousands of clients reach

their goals. After designing individual
programs for every one of those clients, I
know what works and what doesn’t. I have
SIMON MCDERMOTT applied that experience in writing the
Co-Founder of Bikini Body Burn workouts within this Bandbook. Whatever
& Owner of Starke Fitness your goal may be, The Bandbook will help
guide you to achieve it.
Congratulations on taking the step to
become a fitter version of yourself! Karina and I have been trialling the
exercises contained within The Bandbook
I am the owner of Starke Fitness, a for months and months and I am so
personal training studio located on the excited we finally get to share them with
Gold Coast in Australia. I’m so proud you. Good luck and have fun!
to call myself Karina’s trainer; she has
changed her life and is reaping the
Simon
benefits. Every session that Karina does,
she gives 100% - she is a very hard
worker!
I have a Diploma in Exercise Science and

have been a health and fitness coach for
more than 17 years. I am very fortunate
to have found my lifelong passion; I can
honestly say that I love my job and I am so
excited and happy that I get to share my
knowledge with you!

AN
OVERVIEW
OF THE
BANDBOOK
The Bandbook has been
designed especially for our
BBB family as an extension
of our existing 12 Week
Guide. Rather than create
just another 12 weeks of
workouts, The Bandbook
has been designed for you
to carry on working out
for months, or years if you
like, with the flexibility and
diversity of your workouts
being entirely up to you!
The Bandbook is your

one stop workout shop. It
contains 60 workouts that
you can do anywhere,
anytime, using just your
body weight and our Bikini
Body Burn resistance
bands. You can do one
Bandbook workout a
week, in between your
existing training and fitness
calendar, or you can create
an entire Bandbook workout
plan and do five Bandbook
workouts a week; it is
entirely up to you!

What does The Bandbook contain?
1. Sixty workouts that will take 30

minutes to complete.
2. A formula for you to design a workout

program to meet your personal goal.
3. A comprehensive exercise dictionary

that outlines, step-by-step, how to do
each exercise in the workouts.
4. Tips on how to increase or decrease

the difficulty of an exercise (where
possible), including where you could
use weights if you would like to
incorporate weight training.
5. A fitness test to track your

cardiovascular and strength progress.
6. Suggestions on how to track your

physical progress (for those girls who
would like to change their body).
Who can complete the workouts?

Any babe, except babes that are pregnant.
Sorry lovelies, but if you’re pregnant then
The Bandbook needs to be put on hold until
after your bundle of joy arrives. See our love
note to your future ‘beginner’ self on the next
page, and check back in once you have
doctor’s clearance.

A love note to our beginners A. If you can achieve the ‘beginner’
level in three or more of the five
Congratulations on making the tests, then head over to the design
your workout program section and
best decision of your life and taking
get started!
personal control in improving your
fitness! First things first, complete the B. If you didn’t hit the ‘beginner’ level
fitness test on page 37, and check in three or more, we need to get you
your results against the accompanying a little fitter before you jump straight
chart and: in and potentially risk an injury.
What if I don’t do well in the fitness test?

Babe, that’s why we’re here! We help 3. Take as long as you need to
girls from all around the world build complete the workouts, don’t force
their fitness. Even the fittest girls in the yourself to complete them in 30
world had to start somewhere! minutes.
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!
2. Look up every exercise in the Otherwise keep repeating our

exercise dictionary and complete recommendations in this section and
the ‘decrease difficulty’ option where redo the fitness test in another three to
there is one and four weeks.

A love note to our
post-pregnancy babes
Congratulations! We hope you have
a new found appreciation for how
amazing your body is!
But, pretty please yummy mummy,

DO NOT do any of the workouts
within this Bandbook
until you have doctor’s clearance.
During pregnancy your body releases

a hormone that causes your muscles
to soften in preparation for child birth.
It can take a number of weeks post
birth for your body to return to its pre-
baby hormone levels, which is why it
is so important to reintroduce exercise
slowly, only after your doctor has given
clearance.
Once you have your doctor’s clearance

to exercise, we recommend that you
start working out in the same way that
we recommend beginners start. Even if
you worked out during your pregnancy,
it is really important that you reintroduce
exercise again slowly and gently at first.
So read our notes to beginners on page
15, do the fitness test and move forward
from there.
Always remember to listen to your body,

if something doesn’t feel right, stop and
seek the advice of a health professional.

How to use the resistance bands
We have spent months designing the Bikini Body Burn resistance bands to ensure that
you get the most out of the exercises that use them. They are your new best friends!
The pink band is the fairer of the two; it has naturally less resistance than the purple band.
Some of the exercises will use the pink band, others will use the purple band. Look for the
coloured band under the exercise within the workouts, it will tell you which band to use.
There are five different ways that you will use your bands:
Tied off standing on top

Loop the band around
Stand on the
something (at the
band (at the
height specified in the
width specified
workout dictionary)
in the workout
and pull one end
dictionary) so that
through the other so
it is under the
that only one end is
arch of your foot.
able to be held.
hooked hooked over your thumbs

Loop the band Hook the band
around something (at over your thumbs
the height specified so that the band
in the workout falls behind and
dictionary) and hold underneath your
onto the two ends palms.
with your hands.
double looped
Loop the band on
top of itself so that
it is half the length/
circumference that it
is un-looped.

How to increase resistance
The best part of your new bands is that
they can be VERY effective when you use
them to their full resistance. Which is why
they are your new best friends; if you use
them to their full capacity, you will receive
the full advantage!
But that’s in your hands… if you lower the

resistance so that the band is loose, you
won’t get the most out of the exercise.
The tighter the band, the greater the

resistance, and the greater the result! So
increase the resistance and work hard, it’s
for your own good, we promise!
To increase the resistance:
a. When the band is tied off, stand further

away from the band until the band is
really straining against your hand
b. When the band is hooked, stand further

away from the band until the band is
really straining against your hands
c. When the band is double looped, stand

with your feet further apart until the pull
is so great that it feels like your legs are
being pulled towards one another
d. When you’re standing on top of the

band, hold the band closer towards
your feet so that is it quite difficult to pull
up into a standing position
e. When the band is hooked over your

thumbs, loop the band over your hands
to increase the pull on the band.

YOUR WORKOUTS
Welcome to your new best friends! The Bandbook workouts are effective at
toning and strengthening your entire body!
The Bandbook has 60 workouts that How do I know how to do the

can be completed in just 30 minutes.
The workouts use over 90 exercises, exercises?
so no workout will be the same!
There is an exercise dictionary at the
back of The Bandbook.
The workouts are split into:
We highly recommend that you
Conditioning strength
read through the exercises relevant
easy x 10 x 10
to each workout in the exercise dictionary
intermediate x 10 x 10
before you do the workouts.
hard x 10 x 10
We have included some suggestions
We have designed different levels of on how to make each exercise easier
difficulty for a number of reasons: or harder (where relevant) so that you
can adopt an exercise to suit your
1. It caters to all levels of fitness, i.e. if fitness level.
you are a beginner, you can rotate
on the easy workouts until you
are ready to design your personal Where should I start?
workout program
We have placed the workouts in a
specific order for you to complete.
2. It is good to mix up the level of your
The different levels have been
workouts so that you don’t fatigue
carefully blended to ensure that you
your body, and conversely, it is get the most out of your workouts.
good to shock your body with more
difficult workouts and On page 29 we have included an
entire section on how to design a
3. We know that sometimes you just personal workout program.
don’t feel like training, so, on those
days, you can compromise and Follow the guidelines on that page to
do an easy workout rather than an design a workout program that will
intermediate or hard workout. help you reach your personal goal.

conditioning WORKOUTS
How do I know how fast to go for a walk,
‘Conditioning’ is another word for jog, run or sprint?
cardiovascular exercise, or cardio.
There are three running circuits in
The conditioning workouts have been the conditioning workout section
designed to get your heart rate high (C10, C20 & C30); they’re Karina’s
followed by a rest period. favourite workouts! Our running circuits
incorporate walking, jogging, running
There are three types of conditioning and sprinting.
workouts:
As every babe has different fitness and
1. High Intensity Interval Training (or exertion levels, it is difficult to say what
HIIT), where you work hard for 6 to speed you should run at on a treadmill.
14 minutes in a circuit. Also, most babes may prefer to do the
running circuits outdoors and in the
2. Tabata training, a form of HIIT, sun.
where you work hard for four
minutes doing the same exercise we suggest that you focus on
(we recommend downloading a
tabata app for the tabata circuits.) matching your exertion level from
3. Running circuits. the below table rather than treadmill speed
Exertion level treadmill speed
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

Strength WORKOUTS
The strength workouts have been designed
to build lean muscle using exercises that
incorporate resistance training.
Resistance training (or ‘strength’ training)

is completing exercises that use resistance
to make your muscles contract; building
strength. Resistance training can be
completed using weights, body weight (e.g.
squats) or by creating resistance with our
bands.
The Bandbook strength workouts

incorporate body weight exercises and
resistance band exercises, which can be
just as effective as lifting weights!
Why is resistance training important?

Without strength training you cannot change
the shape of your body. Strength training
will build muscle. Through the process of
building small amounts of muscle, you will
increase your metabolism. Increasing your
metabolism will increase your body’s ability
to burn fat while you are resting. When you
have muscle, you will burn fat while you sit
on the couch!
How will I know which resistance

band to use?
The exercises that require a resistance
band will have a picture of the band
under the number of reps, look for the
colour used in the picture and then use
that coloured band.

What is tempo?
Tempo is the time that you take to do
a full repetition, or rep. It is particularly
relevant with resistance training, which
is why we have included a suggested
tempo for each strength workout.
Being conscious of your tempo is so

important! In order to effectively build
muscle, you need to focus on the time
that a muscle is under tension rather
than just rushing through an exercise.
Also, if you pause to think about your
rep, you are far more likely to complete
the exercise properly which will
minimise the chance of injury.
Most of the exercises contained within

the strength workouts can be done with
a tempo. But there are some exercises
where there isn’t a tempo, for example:
a wall sit, broad jumps, a glute bridge,
plank etc., use your discretion to apply
the tempo where you can.
The tempo for each workout level of

difficulty is explained below:
level Tempo effort
Easy 1-1-1 e.g. for a Squat

1 - take 1 second to squat down
1 - hold the Squat for 1 second
1 - take 1 second to rise back up through your feet
Intermediate 2-1-2 e.g. for a Push Up

2 - take 2 seconds to lower your body towards the floor
1 - hold the Push Up for 1 second
2 - take 2 seconds to lift your torso back up
hard 2-1-3 e.g. for a Glute Raise

2 - take 2 seconds to lift your hips up off the ground
1 - hold the Glute Raise for 1 second
3 - take 3 seconds to lower your hips back to the ground

How to do the
workouts
Circuit training is the most effective way
to train and get the most out of your
workouts.
Each of the Bandbook workouts contains

one to six circuits. A circuit is where you
repeat the same exercise at least three
times in a workout.
The workouts that only have one circuit

will have a lot of exercises in it, whereas
the workouts that have four to six circuits
will have a small amount of exercises
and take a shorter amount of time to
complete.
How do I complete a circuit?

There are three different types of circuits:
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.
If there is a rest built into the circuit,

rest for the amount of time specified
between rounds. If there isn’t a rest built
into the circuit, do your best to continue
to exercise without resting between
rounds.
Once you have completed the specified

number of rounds, rest for the amount
of time specified in the clock before
moving onto the next circuit.

2. “x 6 MIN AMRAP”
An acronym for ‘As Many Rounds As
Possible’, complete the exercises in
order as many times through as you
can for the time specified (i.e. 6 or 14
minutes).
For the 6 minute AMRAP circuits, try

your best to continue exercising for
the whole 6 minutes without stopping.
For the 14 minute AMRAP circuits, try
your best to push yourself but rest if
you need to. The harder you go; the
more calories you will burn!
Once the specified time has passed,

rest for the amount of time specified in
the clock before moving onto the next
circuit. During the rest, have a drink of
water and focus on your breathing to
lower your heart rate.
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.

How do I know how many reps What do the icons at the top of
to do of each exercise? each workout mean?
There are a few ways to complete each
exercise within the workouts. If there is The muscles
just a number before the exercise, that coloured in show
specifies the number of repetitions (or the difficulty of the
reps) you need complete. workout:
1 - Easy
2 - Intermediate
Otherwise you might see the following: 3 - Hard
eg 30s Complete the exercise

for the number of
seconds specified Shows the target
without stopping. muscle groups for
each workout.
eg 2min Complete the exercise
for the number of The heart shows
minutes specified cardio/ full body
without stopping. workouts.
eg 30:20 The first number is

the amount of time to
exercise for in seconds For workouts with
without stopping, the 2 or more circuits
second number of is the this indicates the
amount of time to rest in 90s time to rest before
starting the next
seconds.
circuit.
eg 10/10 The number of reps to
complete each side, e.g.
do 10 Jumping Lunges The tempo, see
on one leg, then 10 on TEMPO:
page 23.
the other leg. 2-1-3
eg 20s/20s The number of seconds
to hold a rep on each
side, e.g. hold a Side
Plank on one side for 20
seconds then quickly
swap sides and hold the
position for 20 seconds.
eg 100m Walk, run, jog or sprint

for the distance specified
without stopping.

Warming up and Down
Warming Up Warming up before a workout and warming down
Have you ever sat for a short period of (or stretching) after a workout
time and felt stiff when you stood up?
That’s because your blood flow has is so important to avoid injury!
slowed, causing muscle stiffness.
Warming up increases blood flow by You need to do it every, single workout!
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 a warm up for you on

page 42. In a couple of the conditioning
workouts there is a jog as a warm up;
in which case you don’t need to do
anything else.
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.
Stretching has been known to increase

your bodies blood flow, boost oxygen
levels and help deliver nutrients to your
muscles; helping with their repair.
We have included four warm downs

for you on page 43. We recommend
alternating the warm downs. In a couple
of the conditioning workouts there is a jog
or walk as a warm down; in which case
you don’t need to do anything else.

design your workout program
We have designed The Bandbook to cater to our whole Bikini Body Burn family;
whatever your goal may be, our workouts will help you to achieve it!
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!
Can I swap days?

Acronyms used:
Absolutely! You have to work out
on the days that suit you, so swap C Conditioning workout
workouts as you need. What is
S Strength workout
important is making sure you don’t
cram all your workouts in a row without R Rest
adequate rest, so keep the workouts
LI ‘Low Intensity’ exercises of your
spaced out.
choice that are low impact on your
body and keep your heart rate at a
Should I start on a particular medium level. LI exercises include:
workout number? cycling on a low resistance, walking,
yoga, pilates, a stretching class or
Both the strength and conditioning swimming laps.
workouts are designed for you to
complete them in order. For example, HI ‘High Intensity’ exercises that get
the first time you do a conditioning your heart rate high and cause you
workout start on C1, then do C2 to sweat a lot. HI exercises include:
the next time you do a conditioning a spin class, a PT session, squash,
workout. a circuit class at a gym, netball,
football, running or sprints.
GOAL: Increase Fitness
You’re a babe that’s happy with her physical appearance but would like to be fitter.
Day
Option for: Mon Tues Wed Thur Fri Sat Sun
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

GOAL: Build Up
You’re a naturally lean babe who wants to increase her body measurements.
Day
Beginner babes S R S R S LI R or LI
Intermediate babes S R S S R S R or LI
fit babes S S R or LI S S R C or HI
GOAL: Lose Weight

You’re a babe that would like to lose weight and tone up at the same time.
Day
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
GOAL: Maintain Current Status

You’re a babe that wants to maintain her body shape and fitness level.
Day
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

how to Track your Progress
Like anything in life, you get out what How can I track my progress?
you put in. And every babe has different
expectations that marry with her goal. There are four ways to track your
progress:
If your goal is to maintain your fitness,
you may not wish to track your 1. Complete the Bandbook fitness test
‘progress’, as you aren’t looking to (see page 37)
progress but rather maintain. In which 2. Compare before and after photos
case, feel free to skip this section! 3. Compare body measurements and
4. Measure your weight.
However, if your goal is to increase
If your goal is to change your
your fitness, lose weight or bulk up,
appearance, our favourite method
we recommend that you track your
to record your progress is through
progress. Why? Because sometimes
measurements. Our second favourite is
you may feel as though you are not
by comparing before and after photos.
progressing, but might be shocked
when you re-sit the fitness test or
Unless your goal is to lose weight, we
compare photos of yourself! 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 in a few
months’ time than you do now, but,
in turn, you’ll actually be way fitter,
healthier and happier. Thus weighing
yourself isn’t a good measure of fitness,
unless losing weight is your specific
goal.
We strongly recommend avoiding all

methods of tracking your progress
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.
Our top tip for tracking your progress? You are also more likely to feel lethargic
and therefore won’t be able to give
FOCUS ON YOUR GOAL! ACHIEVING YOUR GOAL 100% to the fitness test.
IS THE BEST WAY TO MEASURE YOUR SUCCESS!

How do I take body measurements?
arm Booty
Hold your arm up Wrap the tape
to your side and measure around
wrap the tape the hips/bottom
measure around at the widest
the largest part point.
of your arm, then
relax your arm to
the side and take
the measurement
chest upper leg

Take the tape Make a fist next
measure around to your leg and
your chest in line wrap the tape
with the nipples measure around
around the back. your leg at this
point.
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.

Write your measurements below every four to six weeks. Imagine how exciting it
will be to see your results in a few months’ time!
Measurements as at
Date: Date: Date: Date:
arm
chest
stomach
booty
upper leg
calf
What if my measurements What if I do want to record my

increase? weight?
If you are doing more strength training, By all means, go for it! Just remember
your measurements may increase. that you may have lost fat and gained
If you are slim to start with, they are muscle, which won’t show up on the
obviously going to increase. However, scales. Muscle mass weighs more
if you have a slight winter coat, they than fat, so if you have gained a lot of
should decrease. muscle, be conscious that your weight
may have increased.
Here are some tips for weighing

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

Before front Before behind
Before side
How can I take photos?

If you would like to compare before Take a photo from the front, from
and after photos, here are some tips: the side and, of course, that behind
booty shot
Have somebody else to take the
picture for you Take photos every 4 to 6 weeks
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

Fitness Test
We recommend that you complete the fitness test every 6 to 8 weeks to measure the
improvement in your fitness and strength.
A Plank d distance run

Hold a Plank Date time Complete Date time
for as long as 1 kilometer
you can. (0.62 miles) as
quickly as you can.
Measures:
Core and Measures:
shoulder Cardiovascular
strength fitness
b Burpees e Push Ups

Do as many reps as Date no. Do as many reps as Date no.
you can in 3 minutes you can in 3 minutes
(rest as you need in (must be on your
the 3 minutes). toes).
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

What is a good result in the
fitness test?
Every babe will have different
strengths and weaknesses.
Some babes can run for miles,
but aren’t too great at strength
training. Some babes live for
squats, but hate the thought of
burpees.
The moral of the story is that

there is no hard rule as to what
a good result is or isn’t. The
measure that you should use
is yourself; if you can see an
improvement, fantastic! If not,
then it’s time to be honest with
yourself and ask if you have
been giving 100% in your
workouts.
If you would like a very loose

measure of where you might be
sitting against other babes, use
the below table. Remember to
redo the test in another 6 to 8
weeks!
Test Exercise beginner babes intermediate babes fit babes

a. Plank hold for time 30 to 60 secs 61 to 90 secs Over 90 secs
b. No. of Burpees 15 to 25 25 to 45 Over 45
c. No. of Squats 40 to 60 61 to 100 Over 100
D. distance run 7 to 9 mins 5 to 7 mins Under 5 mins
e. No. of Push Ups 5 to 10 11 to 25 Over 25

warm up & warm downs
eg 30s Complete the exercise eg 2min Complete the exercise
for the number of for the number of
seconds specified minutes specified
without stopping. without stopping.
eg 30:20 The first number is eg 20s/20s The number of seconds

the amount of time to to hold a rep on each
exercise for in seconds side, e.g. hold a Side
without stopping, the Plank on one side for 20
second number of is the seconds then quickly
amount of time to rest in swap sides and hold the
seconds. position for 20 seconds.

do 10 Jumping Lunges
on one leg, then 10 on Shows the target
the other leg. muscle groups for
each workout.
for the distance specified
without stopping.

Target Muscles
Warm up full body
wU
2 min walk or jog
15 squats
15 Dips
20 walking lunges
15 push ups

Warm down Target Muscles
full body
wD1
option 1
30s/30s shoulder stretch 45s cat stretch
30s/30s chest stretch 30s/30s quad wall stretch
30s/30s hip floor stretch 30s/30s hamstring floor stretch

full body
wD2
option 2
45s upper back floor stretch 45s hip wall stretch
30s/30s tricep stretch 30s/30s quad wall stretch
30s/30s chest stretch 30s/30s calf floor stretch

full body
wD3
option 3
30s/30s shoulder stretch 45s groin floor stretch
30s/30s tricep stretch 30s/30s band hamstring stretch
30s/30s calf floor stretch 30s/30s band lower back stretch

full body
wD4
option 4
30s/30s chest stretch 45s hip wall stretch
30s/30s band shoulder stretch 30s/30s band groin stretch
30s/30s upper back floor stretch 30s/30s band hamstring stretch

conditioning workouts
eg 30s Complete the exercise The muscles
for the number of coloured in show
seconds specified the difficulty of the
without stopping. workout:
1 - Easy
eg 30:20 The first number is 2 - Intermediate
the amount of time to 3 - Hard
exercise for in seconds
without stopping, the
Shows the target
second number of is the
muscle groups for
amount of time to rest in
each workout.
seconds.
The heart shows
cardio/ full body
workouts.
do 10 Jumping Lunges
on one leg, then 10 on For workouts with
the other leg. 2 or more circuits
this indicates the
eg 100m Walk, run, jog or sprint 90s time to rest before
for the distance specified starting the next
without stopping. circuit.

conditioning N/a Target Muscles
workout 1
rest
between
circuits
Full Body
C1
Circuit x 3
30:30 Seal Jacks 30:30 Bicycle Crunches
30:30 Mountain Climbers 30:30 Walking Lunges
30:30 High Knee Sprints 30:30 run
30:30 Plank 30:30 Push Ups
30:30 burpees 60s rest

conditioning 90s Target Muscles
workout 2
rest
between
circuits
Full Body
C2
Circuit one x 3 Circuit three X 4
60s Walk 60s high knee sprints
45s jog 45s mountain climbers
30s Sprint 30s plank
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.
30s side to sides

conditioning N/A Target Muscles
workout 3
rest
between
circuits
Full Body
C3
circuit x 3
40:20 kneel to stand 40:20 high knee sprints
40:20 mountain climbers 40:20 bicycle crunches
40:20 bear crawls 40:20 sit kicks
40:20 plank rows 40:20 push ups
40:20 burpees 60s rest

conditioning 2m Target Muscles
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
20 donkey kicks 40 High Knee Sprints
20 toe touch sit ups 20 Squats
20 arm swings 40s Run
20 seal jacks 40s plank

workout 5
rest
between
circuits
Full Body
C5
60 walkouts 60 arm swings
45 sit kicks 45 side to sides
30 broad jumps 30 donkey kicks
30s plank 30s bear crawls
Circuit three x 8 min amrap

60 glute raises 30 jack knife sit ups
45 mountain climbers 30s wall sit

workout 6
rest
between
circuits
Full Body
C6
10 burpees 10 sit kicks
20 donkey kicks 20 push ups
30 squats 30 jumping jacks
40 side to sides 40 bicycle crunches
50 mountain climbers 50 high knee sprints

conditioning N/a Target Muscles
workout 7
rest
between
circuits
Full Body
C7
Circuit x 3
30:30 walkouts 30:30 push ups
30:30 frog jumps 30:30 seal jacks
30:30 arm swings 30:30 spider toe touches
30:30 plank jacks 30:30 donkey kicks
30:30 side to sides 60s rest

conditioning n/a Target Muscles
workout 8
rest
between
circuits
Full Body
C8
circuit x 3
50:10 jumping LUNGES 50:10 burpees
50:10 bear crawls 50:10 squat jacks
50:10 bicycle crunches 50:10 donkey kicks
50:10 mountain climbers 50:10 band thrusters
50:10 scap push ups 60s rest

workout 9
rest
between
circuits
Full Body
C9
Circuit one x 8 circuit four x 8
20:10 mountain climbers 20:10 punches
circuit two x 8 circuit five x 8

20:10 high knee sprints 20:10 plank
circuit three x 8 circuit six x 8

20:10 seal jacks 20:10 glute raises

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.
circuit ONE x10 circuit THREE x 2

100m sprint 400m jog
30s rest 60s rest
circuit TWO x 5 warm down

200m run 2 min walk
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
45s burpees 45s tuck jumps
30s bear crawls 30s push 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!).
30s wall kicks

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
30 high knee sprints 30 arm swings
30s plank 30s glute bridge
Circuit two x 6 min amrap Circuit four x 6 min amrap

30 chops 30 bicycle crunches
30 plank jacks 30 jumping jacks
30s wall sit 15s/15s side plank

workout 13
rest
between
circuits
Full Body
C13
Circuit one x 8 circuit four x 8
20:10 burpees 20:10 bicycle crunches
circuit two x 8 circuit five x 8

20:10 mountain climbers 20:10 arm swings
circuit three x 8 circuit six x 8

20:10 squat jumps 20:10 walking lunges

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
100m sprint 60 mountain climbers
20 squat jumps 40 sit kicks
15 hand release push ups 20 jumping lunges
10 band overhead press 10/10 side plank twists

workout 15
rest
between
circuits
Full Body
C15
5 burpees 10 push ups
30s plank 20 glute raises
30 mountain climbers 20 jumping jacks
40 high knee sprints 20 side to sides
30 walking lunges 20 chops

workout 16
rest
between
circuits
Full Body
C16
emom x 3
12 burpees 30 plank jacks
30 side to sides 30 jumping jacks
20 squat jumps 30 jack knife sit ups
20 spider toe touches 30 toe squats
20 push ups 60s rest

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
16 squats 16 plank rows
24 arm swings 24 sit kicks
48 mountain climbers 48 jack knife sit ups
60s plank 60s wall sit

workout 18
rest
between
circuits
Full Body
C18
circuit x 5
60 high knee sprints 10 walkouts
60 mountain climbers 40 lizard hops
60 bicycle crunches 24 jumping jacks
40 squat jacks 60s rest

workout 19
rest
between
circuits
Full Body
C19
Circuit ONE x 4 circuit FOUR x 4
20:10 burpees 20:10 jumping lunges
20:10 high knee sprints 20:10 lizard hops
circuit TWO x 4 circuit FIVE x 4

20:10 bicycle crunches 20:10 plank rows
20:10 mountain climbers 20:10 sit kicks
circuit THREE x 4 circuit SIX x 4

20:10 plank jacks 20:10 glute raises
20:10 donkey kicks 20:10 jump squats

conditioning N/A Target Muscles
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
30s sit kicks 30s high knee springs
20s hand release push ups 20s toe squats
10s rest 10s rest
Circuit TWO x 6 Circuit FOUR x 6

30s jumping jacks 30s punches
20s plank jacks 20s burpees
10s rest 10s rest

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
20 4 point superman 100m run
20 squat jacks 5 donkey kicks
Circuit TWO x 6 min amrap Circuit FOUR x 6 min amrap

20 wall kicks 10 band thrusters
15 close grip push ups 5 walkouts
10 scap push ups 5 broad jumps

workout 23
rest
between
circuits
Full Body
C23
3 burpees 8 plank rows
5 broad jumps 20 mountain climbers
8 jack knife sit ups 8 sit kicks
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
20 side to sides 30 seal jacks
20 squats 20 arm swings
30 bicycle crunches 60 high knee sprints
20 push ups 60s rest

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
20 glute raises 15 squat jumps
20 side to sides 15 push ups
Circuit two x 6 min amrap Circuit four x 6 min amrap

40 punches 10/10 kneel to stand
40 mountain climbers 10/10 side plank twists
40 high knee sprints 20 spider toe touches

workout 26
rest
between
circuits
Full Body
C26
30s jack knife sit ups 30s high knee sprints
20s lizard hops 20s squat jacks
10s rest 10s rest
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
20s PUSH UPS 20s SQUATS
10s REST 10s REST
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
40:20 toe touch sit ups 40:20 jumping jacks
40:20 glute raises 40:20 calf raises
40:20 burpees 40:20 punches
40:20 plank jacks 60s rest

workout 29
rest
between
circuits
Full Body
C29
emom x 3
15 burpees 20 plank rows
20 sit kicks 30 plank jacks
25 squat jacks 15 band thrusters
20 jack knife sit ups 20 tuck jumps
20 dive bombers 60s rest

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

strength workouts
eg 30s Complete the exercise The muscles
for the number of coloured in show
seconds specified the difficulty of the
without stopping. workout:
1 - Easy
eg 30:20 The first number is 2 - Intermediate
the amount of time to 3 - Hard
exercise for in seconds
without stopping, the Shows the target
second number of is the muscle groups for
amount of time to rest in each workout.
seconds.

complete each side, e.g. For workouts with 2
do 10 Jumping Lunges or more circuits this
90s indicates the time to
on one leg, then 10 on
the other leg. rest before starting
the next circuit.
for the distance specified TEMPO: The tempo, see
without stopping. 2-1-3 page 23

strength
N/a
Target Muscles
workout 1
rest
between
circuits
TEMPO:
Full body
s1
1-1-1
Circuit x 3
20 squats 20 toe touch sit ups
15 push ups 20 walking lunges
20 glute raises 15 dips
15 band pull aparts 30S plank
120S rest

N/a
strength Target Muscles
workout 2
rest
between
circuits
TEMPO:
Full body
s2
1-1-1
Circuit x 3
15 BACK EXTENSIONS 20 CALF RAISES
15 BAND CHEST PRESS 15 BAND CURLS
10/10 STEP UPS 15 BAND ROWS
15 band OVERHEAD EXTENSIONS 20S/20S SIDE PLANK
120S rest

90s
workout 3
rest
between
circuits
TEMPO:
Full body
s3
2-1-2

20 band squats 20 band romanian deadlifts
15 hand release push ups 15 band overhead press

20 glute raises 20 band overhead extension
15 band rows 15 band curl

N/a
workout 4
rest
between
circuits
TEMPO:
Front of body
s4
1-1-1
Circuit x 3
20 toe squats 20 toe touch sit ups
15 BAND CHEST PRESS 15 close grip push ups
10/10 static lunges 30S wall sit
15 band curls 30S PLANK
120S rest

90s
workout 5
rest
between
circuits
TEMPO:
full body
s5
2-1-2

10/10 step ups 20 toe squats
15 band thrusters 15 dips

20 butterfly sit ups 20 calf raises
15 band pull downs 15 close grip push ups

90s
workout 6
rest
between
circuits
TEMPO:
Front of body
s6
2-1-2

15 band overhead press 20 butterfly sit ups
15 push ups 40s plank

15 band jump squats 15 band curls
10/10 static lunges 15 band chest press

90s
workout 7
rest
between
circuits
TEMPO:
Chest, back
s7
2-1-2

15 hand release push ups 15 band flys
15 band rows 15 band pull aparts

15 band chest press 15/15 side plank twists
15 band pull downs 15 scap push ups

2M
workout 8
rest
between
circuits
TEMPO:
Shoulders, arms
s8
2-1-3

15 dips 15 band tricep press downs
15 band curls 50s band wall walk
15 band pull aparts 15 band overhead press
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.
50s hand stand hold

N/a
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
10/10 step ups 20 calf raises
15 push ups 15 ab extensions
20 toe squats 20 glute raises
120S rest

90s
workout 10
rest
between
circuits
TEMPO:
Back of body
s10
2-1-2

15 band pull aparts 20 band romanian deadlifts
40s band wall walk 10/10 band glute kickbacks

15 dips 15 band bent over rows
15 band tricep press downs 15 band overhead extensions

2M
workout 11
rest
between
circuits
TEMPO:
Full body
s11
2-1-3

20 step ups 50s wall sit
15 band thrusters 15 band pull aparts
20 dips 15/15 band crab walk
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

N/a
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
15 band romanian deadlifts 15 band pull aparts
15 band rows 20 4 point superman
15 band hamstring curls 40 bicycle crunches
120S rest

90s
workout 13
rest
between
circuits
TEMPO:
chest, shoulders
Back: triceps,
calves
s13
2-1-2

15 dips 15 band tricep press downs
15 band chest press 15 band overhead press

40s wall sit 15 squat jumps
20 band squats 20 calf raises

2M
s14
rest Front of body
workout 14
between
circuits
TEMPO:
2-1-3

10/10 jumping split squats 15 band flys
10 plyo push ups 15 band curls
20 jack knife sit ups 50s hand stand hold
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

strength
N/a
Target Muscles
workout 15
rest
between
circuits
TEMPO:
Back, chest
s15
1-1-1
Circuit x 3
15 Band Squats 20 Calf Raises
20 GLute Raises 15 Ab Extensions
10/10 Step Ups 20 Walking Lunges
20/20 Band Crab Walk 40s High Knee Sprints
120S rest

90s
workout 16
rest
between
circuits
TEMPO:
Front: abs, biceps
Back: from thighs
to back s16
2-1-2

15 band curls 15 band pull aparts
15 band pull downs 15 scap push ups

20 band romanian deadlifts 20 glute raises
20 4 point superman 15 back extensions

90s
s17
rest Lower abs, booty,
workout 17
between legs
circuits
TEMPO:
2-1-2

20 band overhead squat 40s wall sit
20 band romanian deadlifts 15 band hamstring curls

20 walking lunges 20 calf raises
20 glute raises 20 ab extensions

2M
workout 18
rest
between
circuits
TEMPO:
Back of body
s18
2-1-3

15 BAND face pulls 10/10 side plank twist
10 hamstring lowers 20 back extensions
15 band overhead extensions 20 scap push ups
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.
10/10 single leg calf raises

2M
workout 19
rest
between
circuits
TEMPO:
chest, shoulders
Back: triceps,
calves
s19
2-1-3

15 band tricep press downs 15 band chest press
15 band overhead press 20 band squats
15 close grip push ups 15 dips
Circuit two X 4
50s wall sit
Tip
When the going gets
20 walking lunges tough, remember this:
exercise not only

makes you look
better, it makes you
feel better too!
10 broad jumps

N/a
workout 20
rest
between
circuits
TEMPO:
Chest, back
s20
1-1-1
Circuit x 3
15 push ups 15 band flys
15 band rows 15 band pull aparts
15 band chest press 15 back extensions
15 scap push ups 30s punches
120S rest

N/a
workout 21
rest
between
circuits
TEMPO:
Back of body
s21
1-1-1
Circuit x 3
15 band pull downs 15 band rows
15 dips 15 back extensions
15 band romanian deadlifts 20 calf raises
20 glute raises 20 4 point superman
120S rest

2M
workout 22
rest
between
circuits
TEMPO:
Front: abs, biceps
Back: from thighs
to back s22
2-1-3

15 BAND face pulls 15 band hamstring curls
15 band pull aparts 15 band curls
15 scap push ups 15 band crunches
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

2M
workout 23
rest
between
circuits
TEMPO:
Full body
s23
2-1-3

20 band jump squats 50s wall sit
20 band hamstring curls 50s glute bridge
20 ab extensions 15/15 band glute kick backs
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.
10/10 single leg calf raises

N/a
workout 24
rest
between
circuits
TEMPO:
Core
s24
1-1-1
Circuit x 3
20 4 point superman 20 butterfly sit ups
20s/20s side plank 15 back extensions
20 ab extensions 15 jack knife sit ups
30s glute bridge 30s mountain climbers
120S rest

90s
workout 25
rest
between
circuits
TEMPO:
Shoulders, arms
s25
2-1-2

15 band overhead press 15 band overhead extensions
15 band curls 15 band upright row

40s band wall walk 40s bicep static hold
15 close grip push ups 15 dips

2M
workout 26
rest
between
circuits
TEMPO:
Back, chest
s26
2-1-3

15 hand release push ups 20 band flys
15 band pull aparts 20 scap push ups
15/15 side plank twists 50s plank
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.
15/15 band wood chops

N/a
workout 27
rest
between
circuits
TEMPO:
Shoulders, arms
s27
1-1-1
Circuit x 3
15 band overhead press 15 band overhead extensions
15 dips 30s bicep static hold
15 band curls 15/15 band shoulder rotations
15 dive bombers 30s plank
120S rest

90s
workout 28
rest
between
circuits
TEMPO:
core, booty
s28
2-1-2

10/10 side plank twistS 15 jack knife sit ups
20 4 point superman 10/10 band glute kickbacks

40s v-sit hold 20 band crunches
20 glute raises 20s/20s band crab walk

2M
workout 29
rest
between
circuits
TEMPO:
Full body
s29
2-1-3

20 band overhead squats 15 squat jumps
15 band push ups 20 scap push ups
20 ab extensions 10/10 single leg calf raises
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

2M
s30
rest Abs, core
workout 30
between
circuits
TEMPO:
2-1-3

20 band crunches 50 bicycle crunches
20 jack knife sit ups 10/10 band wood chops
20 back extensions 10/10 band glute kickbacks
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

Congrats
babe!
YOU HAVE FINISHED
THE BANDBOOK…
FOR THE FIRST TIME!
Simon and I have designed
the Bandbook for you to
continue using for as long as
you like!
I recommend that you go

back to the design your
workout program section,
revisit your goal and then
redesign your next workout
program.
If you have any questions

or feedback, I would love to
hear from you! Your Bikini
Body Burn family is always
here for you. Send an email
to hello@bikinibodyburn.com
or upload a photo and tag
@bikini.body.burn
#thebandbook
Thank you for trusting Simon

and I with your fitness!
LET’S ALL BAND TOGETHER!
Ka ri n a xx
how to read the dictionary
NAME
BAND JUMP SQUATS B

HOW TO DO THE EXERCISE WHich Band to use (IF ANY)
Description:
1. Double loop the pink band and place it
just below your knees with your feet at
shoulder width.
2. Either holding your hands in front of you

or with your hands on your hips, squat
down as though you were sitting on an
invisible chair.
picture numbers
3. Jump up through your heels until your match up with the
body is completely extended.
description
4. Land back down on the ground in the
squat position to complete one rep.
how to decrease or increase the
difficulty of the exercise,
To decrease difficulty: when possible.
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
Target Muscles
Pull your legs
heart apart mid jump to
= cardio really activate your
booty!
Main Focus
= Pink
secondary Focus
= Purple

4 POINT SUPERMAN #
Description:
1. Start in a kneeling position with your
hands underneath your shoulders and
your knees underneath your hips. Look
at the ground or slightly in front of you.
2. Simultaneously raise one arm in front

of you and the opposite leg out behind
you as far as you are able.
3. Simultaneously return your leg and arm

to the ground to complete one rep.
4. Repeat with the opposite arm and leg to

complete a second rep.
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.

AB EXTENSIONS A
Description:
1. Sit down and hold your body in a V
shape by bending your knees with
your feet hovering above the ground
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.
2. Simultaneously lean backwards on your

arms and extend your legs away from
your torso. Go as far back as you are
able.
3. Pull your torso and your legs back into

your starting position to complete one
rep.
Tip
To get the most out
of this exercise,
crunch down on
your abs as you
come up.

ARM SWINGS A
Description:
1. Stand with your feet at slightly more
than shoulder width.
2. Squat down and hold your hands

clasped together between your thighs.
3. Drive up through your heels and

outwards from your hips to stand whilst
simultaneously bringing your clasped
hands up over your head. Use your
arms to help propel you upwards.
4. Using their own momentum, let

your arms swing back down whilst
simultaneously returning to a squat
position to complete one rep.
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.

BACK EXTENSIONS B
Description:
1. Lie face down with your legs at hip
width and your hands held to the side of
your face.
2. Simultaneously lift your head, arms and

legs up off the ground as high as you
can and hold for a second. Keep your
fingers tucked under your chin or to the
side of your face.
3. Lower your head, arms and legs

back down to the starting position to
complete one rep.

BAND BENT OVER ROW B
Description:
1. Stand on the purple band with your
feet together. Bend forward and grip
the band on either side at knee height.
Keep your back straight and your
shoulders back whilst looking at the
ground. Your knees will be slightly bent
and your booty pushed backwards.
2. Keeping your torso still, bring your

hands up underneath your armpits
as high as you are able. Your elbows
should be pointing towards your booty
and not out to your sides. As you bring
your hands up, clench your shoulder
blades together.
3. Return your hands back to knee height

to complete one rep.

BAND CHEST PRESS B
Description:
1. Hook the pink band at shoulder height.
Stand with one foot in front of the other
and grasp each end of the band with
your fists out to the sides of your chest.
Keeping your back straight, lean into
the band to ensure the resistance is
tight.
2. Push through your arms to bring your

hands together directly in front of your
face.
3. Return your hands to the sides of your

chest to complete one rep.
To decrease difficulty:
Move closer to the band.
Move further away from the band or use the
purple band.

BAND CRAB WALK B
Description:
just below your knees. Stand with either
your hands on your hips or grasped in
front of you, with your feet slightly wider
than your hips. Lean forward and push
your booty out behind you.
2. Keeping your booty low, step your

right foot out to the right increasing the
resistance on the band.
3. Bring your left foot to the right to

complete one rep.
4. Complete the specified number of reps

on the right side before completing the
same number of reps on the left side.

BAND CRUNCHES B
Description:
1. Tie the pink band at above head height.
Kneeling down on the ground, grasp
hold of the end of the band with your
hands held together behind your head.
2. Pull the band downwards by crunching

your core. Focus on crunching your
core as opposed to squatting down,
your legs shouldn’t move.
3. Lift back up to complete one rep,

keeping your hands in the same
position throughout the exercise.
Hold the band higher or use the purple
band.

BAND CURLS B
Description:
1. Stand on the pink band with your feet
at shoulder width. Grasp the band with
your hands about 30 centimeters apart.
Your palms should be facing away from
your body and resting at your sides.
2. Raise your fists up towards your

shoulders whilst keeping your elbows at
your sides.
3. Lower your fists back down to your

sides to complete one rep.
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.

BAND FACE PULLS B
Description:
1. Tie the pink band at chest to head
height. Grasp hold of the band with your
hands about 10 centimeters apart held
out in front of your face (the resistance
of the band should be tight).
2. Pull the band towards your face by

bending your elbows. Keep your hands
at the same height as they started.
3. Extend your arms back out in front of

your face to complete one rep.
purple band.
Tip
To get the most out
of this exercise,
squeeze your
shoulder blades
together!

BAND FLYS B
Description:
1. Hook the pink band at chest to shoulder
height. Hold either end of the band with
your arms outstretched to your side,
elbows slightly bent and hands behind
the line of your shoulders. Step forward
to increase resistance.
2. Keeping the slight bend in your elbows,

arc your arms out in front of your body
meeting your hands in front of your
chest.
3. Return your hands out to your sides to

complete one rep.
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.

BAND GLUTE KICKBACKS B
Description:
1. On all fours on the ground, hook the
purple band over your thumbs and
hook the other end of the band over
your heel. You will be inside the circle
of the band. Look down to the ground
between your hands which will be
shoulder width apart.
2. Extend back the foot with the band and

lift upwards, clenching your booty at the
top.
3. Return your knee back to the ground

to complete one rep. Complete the
specified number of reps on that side
before hooking the band over the other
heel and completing the same number
of reps.
Use the pink band or use no band at all.
Loop the band over your hands to increase
resistance.
Tip
Squeeze your butt

at the top of the
movement!

BAND GROIN STRETCH B
Description:
1. Lying on your back, keep your right leg
straight out in front of you and hook the
purple band over your toes on your left
foot.
2. Lift your left foot off the ground and

move your leg out to the left hand side
of your body keeping your toes pointed
towards your head.
3. Keeping your back and neck flat to

the ground, pull down on either side of
the band until you can feel the stretch
through your groin.
4. Hold the position for the specified time

before changing sides.
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).
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!

BAND HAMSTRING CURL B
Description:
1. Tie the pink band at floor height and
lying down on your stomach, hook the
band over your ankles. You can either
keep your head lying down on the
ground or brace yourself so that your
head is just up off the ground. Ensure
that the band is tight.
2. Keeping your thighs on the ground, lift

your ankles up until your legs are at
a minimum of a 90 degree angle and
clench your booty at the top.
3. Return your ankles to the floor to

complete one rep.
purple band.

BAND HAMSTRING STRETCH B
Description:
1. Lying on your back, hook the band over
your left foot and hold onto the other
end of the band with your left hand.
2. Lift your left foot up into the air so that it

is at a 90 degree angle.

through your hamstring (the backs of
your thigh).

Hold the band closer to your feet
Tip
Keep both hips on

the ground.

BAND JUMP SQUATS B
Description:
just below your knees with your feet at
shoulder width.
2. Either holding your hands in front of you

or with your hands on your hips, squat
down as though you were sitting on an
invisible chair.
3. Jump up through your heels until your

body is completely extended in the air.
4. Land back down on the ground in the

squat position to complete one rep.
Tip
Pull your legs

apart mid jump to
really activate your
booty!

BAND LOWER BACK STRETCH B
Description:
1. Lying on your back, keep your right leg
straight out in front of you and hook the
purple band over your toes on your left
foot.
2. Lift your left foot off the ground and

move your leg out to the right hand side
of your body keeping your toes pointed
towards your head.

through your right hip.

Hold the band closer to your feet. Tip
Make sure you keep

your shoulders flat
to the ground to get
the most out of this
stretch!

BAND OVERHEAD EXTENSIONs B
Description:
1. Stand on the pink band with one foot
and step your other foot forward.
Hold the band with both hands a few
centimeters apart. Rest your hands
behind your neck with your elbows
touching your ears.
2. Raise your hands to above your head

and lock out your arms by extending
through your elbows. Your arms should
be grazing the side of your head.
3. Bend your elbows and bring your hands

back behind your neck to complete one
rep.
Hold your hands further down the band to
increase the resistance.

BAND OVERHEAD PRESS B
Description:
1. Stand on the pink band with your feet
at shoulder width and hold the other
end of the band with your hands
resting just in front of your chest.
2. Raise your hands up over your head

and straighten your arms. Your
hands should be directly above your
shoulders; if they are in front you need
to straighten your arms.
3. Hold the position for a second and

then return your hands to shoulder
height to complete one rep.
Stand with your feet closer together on the
band.
Stand with your feet wider apart on the band
or use the purple band.

BAND OVERHEAD SQUAT B
Description:
1. Stand on the pink band with your feet at
slightly more than shoulder width and
holding the other end of the band in
your hands, raise your hands directly up
over your shoulders.
2. Keeping your hands raised and straight,

squat down by bending your knees and
lowering your booty as though you were
sitting on an imaginary chair.
3. Stand back up by pushing through your

heels to complete one rep.
Bend your elbows and lower your hands to
your chest.
Take your feet wider apart on the band or
use the purple band.
Tip
As with all squatting

exercises, the lower
you go the more your
booty will grow!

BAND PULL APARTS B
Description:
1. Stand with your feet at shoulder width
and hold the pink band in your hands at
shoulder width directly in front of your
chest.
2. Pull your hands out to the sides of your

shoulders and clench your shoulder
blades together.
3. Return your hands to the front of your

Take your hands further apart on the band.
Bring your hands closer together on the
band or use the purple band.
Tip
Keep tension on
the band when
returning to start
position.

BAND PULL DOWN B
Description:
Grasp hold of the band with your hands
about 5 centimeters apart and get down
on one knee, with your other leg in front
of you with your foot on the ground.
Stretch your arms up in front of you,
lean forward and look down at the floor.
The resistance of the band should be
tight; if it’s slack, move further away
from the band.
2. Whilst keeping your neck and back

straight, bring your hands down to the
sides of your chest.
3. Extend your arms back up above your

head to complete one rep.
Hold the band further up.

BAND PUSH UPS B
Description:
1. Loop the pink band over your thumbs
and place your hands palms down on
the ground directly underneath your
shoulders at slightly more than shoulder
width. Keep your arms straight, stand
up on your toes and look at the ground
between your hands. Make sure the
band is across your back.
2. Lower yourself to the ground by

bending through your elbows until your
chest and nose are hovering at least 10
centimeters from the ground.
3. Push up through your palms until your

arms are straight to complete one rep.
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.
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.

BAND ROMANIAN DEADLIFTs B
Description:
1. Stand on the purple band with your feet
at shoulder width. Lean forward and
grip the band on either side at least 30
centimeters from the ground. Keep your
back straight and hold your shoulders
back whilst looking at the ground.
2. Whilst holding onto the band, drive your

hips forward to propel your body up into
a standing position.
3. Bend down by poking your booty as far

behind you as you can whilst keeping
your back straight to complete one rep.
Hold the band closer to your torso.
Hold the band closer to your feet or do Band
Single Leg RDLs.

BAND ROW B
Description:
1. Loop the pink band at chest height.
Grasp hold of the band with your hands
held out in front of your chest (the
resistance of the band should be tight).
2. Pull the band towards your chest by

bending your elbows until your elbows
are at your sides.
3. Extend your arms back out in front of

your chest to complete one rep.
Stand closer to the band.
Stand further away from the band.

BAND SHOULDER ROTATIONS B
Description:
1. Tie the pink band at waist height and
stand with the band to your right side.
Grasp hold of the end of the band with
your left hand and hold it on the right side
of your chest. The resistance on the band
should be tight, if it’s slack stand further
away from the band.
2. Keeping your elbow tucked by your left

side, swing your left hand out to directly in
front of your left elbow.
3. Return your hand to the right side of your


on the same side before standing on the
other side of the band and completing the
same number of reps on the other side.
purple band.

BAND SHOULDER STRETCH B
Description:
1. Whilst standing, hold the purple band
with your right hand and raise your right
arm above your head.
2. With your left hand, reach behind your

back and grab hold of the purple band.
3. Pull up on the band with your right hand

until you feel the stretch through your
left shoulder.


BAND SINGLE LEG RDLs B
Description:
1. Stand on the purple band with your left foot
and hold your right leg straight behind you
at 90 degrees. Lean forward and grip the
band on either side at least 30 centimeters
from the ground. Keep your back straight
and hold your shoulders back whilst looking
at the ground.
2. Whilst holding onto the band,

simultaneously drive your hips forward and
bring your right foot down to propel your
torso up into a standing position
3. Bend down by poking your booty as far

behind you as you can and raise your right
leg back to 90 degrees to complete one
rep. Complete the specified number of reps
on that side before standing on the band
with your right foot and completing the
same number of reps.
Hold the band closer to your torso or if too
difficult, do Band Romanian Deadlifts.
Hold the band closer to your feet.

BAND SQUATS B
Description:
just below your knees. Stand with either
your hands on your hips or grasped in
front of you, with your feet slightly wider
than your hips.
2. Keeping your chest high lower your

booty as low to the ground as you
can, as though you are sitting on an
imaginary chair.
3. Push back up through your heels into a

standing position to complete one rep.
Move your feet wider apart or use the
purple band.
Tip
The lower you

go, the more your
booty will grow!

BAND THRUSTERS B
Description:
holding the other end of the band, rest
your hands on your chest. Your palms
will be facing away from your body.
2. Squat down by bending your knees and

lowering your booty as though you were
3. Stand up by simultaneously pushing

through your heels and raising your
hands directly above your head.
4. Squat back down and lower your hands

to your chest to complete one rep.
Bring your feet closer together on the band.
Take your feet wider apart on the band or
use the purple band.
Tip
As with all squatting

you go the more your
booty will grow!

BAND TRICEP PRESS DOWN B
Description:
Grasp hold of the band with your
hands held in front of your chest and
your elbows touching your sides (the
resistance of the band should be tight).
2. Pull the band down until your hands are

at the sides of your thighs by bending
through your elbows. Keep your
shoulders back and your arms pressed
against your sides (your elbows should
stay in the same position throughout this
exercise).
3. Raise your hands up back in front of

your chest to complete one rep.
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.

BAND UPRIGHT ROW B
Description:
shoulder width. Grasp hold of the band
with your hands and rest them in front of
your hips. There should be no slack in
the band, if there is, stand with your feet
further apart on the band.
Pull the band up underneath your chin

2. whilst keeping your shoulders back.
Your shoulders should be pointing out
to the sides of your torso, not in front of
you.
Lower your hands back to the front of

3. your hips to complete one rep.
Hold the band up closer to your torso.
Hold the band closer to your feet or use the
purple band.

BAND WALL WALK B
Description:
on your wrists. Stand against a wall with
your palms flat on the wall in front of
you ensuring that the resistance on the
band is tight. If the band is slack, take
your palms further apart.
2. Whilst keeping your shoulders back and

your arms straight, walk your right hand
up the wall keeping the resistance on
the band tight.
3. Move your left hand up the wall higher

than the right hand.
4. Keep ‘walking’ your hands up and down

the wall for the specified time.

BAND WOOD CHOPs B
Description:
1. Tie the pink band at chest height and
stand with the band to your right side.
Grasp hold of the end of the band with
both hands out to your right side at
chest height and stand with your feet at
shoulder width. The resistance on the
band should be tight, if it’s slack stand
further away from the band.
2. Keeping your feet planted, swing your

hands to your left side in a chopping
motion. Keep your arms straight and at
chest height.
3. Return your hands to your right side

to complete one rep. Complete the
specified number of reps on the same
side before standing on the other side
of the band and completing the same
number of reps on the other side.
purple band.
Tip
This exercise
should be done
quickly, hence the
term ‘chops’!

BEAR CRAWLS B
Description:
1. Start on your hands and knees with your
hands at shoulder width. Lift up onto
your toes so your knees are hovering
just off the ground.
2. Staying on your toes and keeping

your back straight, crawl forward by
simultaneously bringing the right hand
and the left foot forward. Keep your
booty low to the ground.
3. Alternate the arm and leg movements to

crawl for the specified distance or time.
Tip
To get the
most out of this
exercise, keep
your booty as low
to the ground as
you can!

BICEP STATIC HOLD B
Description:
1. Either standing or sitting, place your
palms facing up underneath a flat
surface with your arms at 90 degrees.
Your palms should be shoulder width
apart.
2. Keeping your shoulders back, push up

through the heels of your palms for the
specified amount of time.
Hold dumbbells in each hand with your arms
at 90 degrees and your palms facing up.

BICYCLE CRUNCHES B
Description:
1. Lie down on your back with your hands
touching your ears and your legs
straight but hovering off the ground
about 30 centimeters. Raise your head
up off the ground.
2. Simultaneously bring your right knee

towards your left elbow by twisting
through your core.
3. Extend your right leg back out and

return your left elbow back out to the
left side of your head to complete one
rep. Complete the same action with
your left knee to right elbow to complete
the second rep and then continue
alternating to ‘cycle’.
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.

BROAD JUMPS B
Description:
1. Place your feet at slightly more than
shoulder width with your toes pointed
forward. 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).
2. To jump, spring up through the balls of

your feet, using your arms to propel you
forwards.
3. 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.
Tip
This exercise should

leave you breathless;
if it isn’t, increase
your pace!

BURPEES B
Description:
1. Stand with your feet shoulder width apart
and your hands at your side.
2. Lean forward and place your hands on the

ground at shoulder width.
3. Kick your legs out behind you and lower

your chest to the floor with your palms flat
on the ground either side of your chest.
4. Push your weight up through the heels of

your palms so that you are in the push up
position.
5. With your weight on your hands, jump into

a kneeling squat by bringing your feet
underneath your hips. You will land on the
balls of your feet.
6. Using your arms to propel you, jump up

through your toes into a standing position
with your arms above your head to
complete one rep.
If you are unable to complete a push up, at
step 4 push yourself up on your knees rather
than on your toes.

BUTTERFLY SIT UPS B
Description:
1. Lay on your back with your knees bent
at a 90-degree angle, the bottoms of
your feet touching (your knees should
be hovering just off the ground) and
your arms straight above your head with
your fingers lightly touching.
2. Using your arms to help propel you,

contract through your core to lift your
torso up off the ground into a sitting
position and touch your fingers to your
feet.
3. Lower yourself back to the ground

complete one rep.
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.

CALF FLOOR STRETCH c
Description:
1. On the ground, stand up on your toes
with your hands at shoulder width and
your booty pointed up towards the sky.
2. Rest your left foot on the back of your

right ankle and push your right heel
towards the ground until you feel the
stretch through your calf.
3. Hold the stretch for the specified time


CALF RAISES c
Description:
and your hands at your side.
2. Raise yourself up off the ground by

pushing up through your toes.
3. Lower your heels back to the ground

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.

CAT STRETCH c
Description:
1. Kneel down on the ground so that you
are sitting on your feet.
2. Lean forward and bring your hands

over your head and touch your palms
to the ground. Lean forward as far as
you are able until you feel the stretch
through your shoulders and upper
back.
3. Hold the stretch for the specified time.
Tip
If you are struggling

to get your torso low
to the ground, move
your knees out to
the sides.

CHEST STRETCH c
Description:
1. Against a door frame or the edge of
a wall, stand with your right forearm
pressed against the frame/wall so
that your arm is at 90 degrees. Your
arm should be out to the side of your
shoulder; if it’s too far forward, step
forward until your arm is out to your
side.
2. Lean forward into your right arm

pushing your right shoulder forward
chest.

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!

CHOPS c
Description:
1. Stand with your feet slightly more than
shoulder width and clasp your hands
together out in front of your chest.
2. Swing your hands at shoulder height

to the left side of your body whilst
simultaneously jumping on the spot to
the left to complete one rep.
3. Swing your hands out to the right hand

side of your body whilst simultaneously
jumping on the spot to the right to
complete the second rep.
Tip
This exercise
should leave you
breathless;
your pace!

CLOSE GRIP PUSH UPS c
Description:
1. Get down on the ground and place your
hands palms down directly under your
shoulders about 5 centimeters apart
and your legs behind you with your feet
about 10 centimeters apart. Keep your
arms straight, look between your hands
and stand up on your toes.
2. Slowly lower your chest to the ground

by bending your shoulders so that the
back of your arms (triceps) are touching
the sides of your back.
3. Push back up through your palms to

complete one rep.

DIPS D
Description:
1. Stand facing away from a bench or
chair. With your hands at slightly more
than shoulder width, hold onto the edge
of the bench or chair with your legs at
90 degrees.
2. Keeping your torso straight, lower your

body until your booty is hovering just off
the ground.
3. Straighten your arms by pushing

through the heels of your palms to
complete one rep.
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.

DIVE BOMBERS D
Description:
1. Get on the ground on all fours, your
palms flat on the ground at slightly
more than shoulder width and your
feet double shoulder width. Stand up
on your toes and push your booty up
to the sky.
2. Looking down at the ground between

your hands, bend your elbows to ‘dive
bomb’ down to the ground until your
head is just off the ground.
3. Push yourself back up by locking out

your arms to complete one rep.
If you find these are too difficult,
do Push Ups.

DONKEY KICKS D
Description:
1. Get down on the ground on all fours
with your palms on the ground at slightly
more than shoulder width. Lock out your
arms, look at the ground and stand up
on your toes.
2. Jump up through your toes, putting all

your weight into your hands and kick
your feet up towards your booty by
bending through your knees.
3. Allow your feet to fall back to the ground

Tip
This exercise
should leave you
breathless;
your pace!

FROG JUMPS F
Description:
1. Crouch down on your toes with your feet
slightly greater than shoulder width and
your fingers lightly touching the ground
in front of you.
2. Lean forward and walk your hands

forward one by one leaving your feet
where they are.
3. Walk your hands forward until you are in

the push up position.
4. Leaving your hands on the ground,

jump your feet forward and land in a
crouching squat to complete
one rep.
Tip
To get the most out

of this exercise,
keep your booty low
to the ground.

GLUTE BRIDGE G
Description:
1. Lay on your back with your legs bent
at 45 degrees and your feet planted on
the ground. Place your arms either by
your side or stretched out to the side,
2. By pushing through the heels of your

feet, raise your hips and torso up so
that only your shoulders remain on the
ground and clench your glutes (booty).
3. Hold this position for the specified

amount of time.
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
Make sure you

clench your booty
as you hold the
exercise!

GLUTE RAISES G
Description:
2. By pushing through the heels of your

feet, raise your hips and torso up so
that only your shoulders remain on the
ground. Clench your glutes (booty) at
the top of the raise.
3. Lower your booty back down to the

ground to complete one rep.
Rest a dumbbell on your hips or complete
Single Leg Glute Raises.
Tip
Make sure you

clench your booty
when get to the top
of your raise!

GROIN FLOOR STRETCH G
Description:
1. Sit on the ground with the soles of your
feet touching and bring your feet in as
close to your pelvis as you are able.
2. Lean forward and place your hands

on your feet and with your elbows lean
down onto your knees until you feel the
stretch in your groin. The further forward
you lean, the greater the stretch.
Bring your heels in closer to your pelvis.

HAMSTRING FLOOR STRETCH H
Description:
1. Sit on the floor with your legs stretched
out in front of you at shoulder width 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. Lean forward as far as you can
whilst keeping your back straight until
you feel the stretch in your hamstring.
4. Hold the stretch for the specified time,

If you can’t touch your toes, hold onto your
ankle.
Press your chest down onto your
outstretched thigh.

HAMSTRING LOWERS H
Description:
1. On your knees, wedge your toes
underneath a ledge. Keep your back
straight and your hands out in front of
you.
2. Slowly lean your torso forward, holding

yourself up through your hamstrings.
3. Keep leaning forward until you can’t

hold yourself up anymore and then
catch yourself falling with your hands.
Try to take at least 5 seconds to ‘fall’
down, holding yourself up as you do so
with your hamstrings.
4. Raise your torso back up to complete

one rep.
Tip
If you are working
out with a friend,
ask them to hold
your feet down for
you. What else are
friends for?!

HAND RELEASE PUSH UPs H
Description:
1. Place your hands on the ground
underneath your shoulders at slightly
more than shoulder width. Lift your torso
up off the ground through your toes.
2. By bending your elbows, lower your

body to the ground, keeping your back
straight.
3. Lower yourself until your stomach is on

the ground and then lift your hands up
off the ground (this is the hand release).
4. Place your hands back on the ground

and push up through your arms whilst
keeping your back straight to complete
one rep.
Tip
The slower you
take to lower
yourself to the
ground, the
greater the
result!

HAND STAND HOLD H
Description:
1. Crouch down close to a wall with your
heels against the wall and your hands
on the ground out in front of you at
slightly more than shoulder width.
2. Placing your weight onto your hands,

walk your feet up the wall.
3. Keep walking your feet up the wall until

you are stretched out vertically and hold
this position for the specified length of
time.
4. To dismount, simultaneously walk your

hands out in front of you and bring your
feet down the wall.
Come out a little further from the wall by
walking your hands away from the wall and
bringing your feet down the wall.
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.

HIGH KNEE SPRINTS H
Description:
1. Stand with your arms at your sides and
your feet slightly apart.
2. Raise your right knee and left arm up in

a running pose.
3. Alternative knees and arms to run on

the spot. Your knees should be coming
up to at least a 90 degree angle with
your arms constantly pumping.
4. Each time you lift a knee off the ground

counts as one rep.
Tip
Do the movement as
fast as you can!
your pace!

HIP FLOOR STRETCH H
Description:
1. On the ground, place your left leg
directly out behind you with your heel
pointing to the sky and the right leg in
front of you bent to 90 degrees. Place
your right hand on your right knee and
your left arm directly up into the air
above your shoulder.
2. By using your right hand, push your

right knee forward until you feel the
stretch through your hip and push your
left hand up into the sky.

before changing to the other leg.
Tip
Sink your hip
down into the
ground to really
feel the full benefit
of this stretch.

HIP WALL STRETCH H
Description:
1. Against a wall, lay down on your back
and shuffle your booty as close to the
base of the wall as you can, preferably
so that it is touching. Place your feet flat
against the wall at slightly more than
shoulder width with your legs bent at 70
to 90 degrees.
2. Keeping your feet flat to the wall, push

your knees out to the side of your torso
hips.
Move further away from the wall and/or
move your feet higher up the wall.
Move yourself closer to the wall and/or
bring your feet lower down the wall.

JACK KNIFE SIT UPS j
Description:
1. Lay down on your back with your legs
straight out in front of you with your
ankles touching and your arms straight
above your head.
2. By contracting through your core,

simultaneously raise your torso off the
ground and your legs up as high as
possible and touch your hands to your
toes.
3. Lay back down to complete one rep.
If you are struggling to reach your toes,
touch your shins or knees.
Keep your feet hovering off the ground the
whole time rather than letting them rest on
the ground between reps.

JOGGING ON THE SPOT j
Description:
1. Jog on the spot at a pace where your
heart rate has increased, it should be
slightly difficult to hold a conversation.
2. Don’t forget to swing your hands as you

jog, using your arms to propel you can
be half the effort.
3. Keep jogging for the specified time.
Tip
Do the movement as
fast as you can!
your pace!

JUMPING JACKS j
Description:
1. Stand with your feet together and your
hands at your sides.
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 a standing position with your

arms by your sides 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.

JUMPING LUNGES j
Description:
1. Stand with your hands on your hips.
2. Step forward with your left leg so that

your left leg is at 90 degrees and
your right knee is hovering just off the
ground. Keep your torso straight (if you
find yourself leaning forward slightly
correct your pose).
3. Keeping your hands on your hips, jump

into the air by springing up through
both feet.
4, Land in your original lunge position to

complete one rep.

on the same side before swapping legs
and completing the same number of
reps on the other side.
Do Static Lunges.
Hold a light dumbbell in both hands (don’t
raise them as you jump, hold them by your
sides).

JUMPING SPLIT SQUATS j
Description:
1. Stand facing away from a bench or chair
that is at knee height. Lift your left leg
behind you, resting your toes face down
on the bench or chair. Stand tall with your
hands resting on your hips or clasped in
front of you, whichever you find easier.
2. Lower your left knee towards the ground.

If you are struggling to get your knee
down low, move your body closer to the
bench or chair.
3. Jump up by pushing through your right

foot whilst keeping your torso held
straight.
4, Land with your left knee lowered towards

the ground to complete one rep.

on that side before swapping sides.
If these are too difficult, do Split Squats.
Hold a light dumbbell in each hand.

KNEEL TO STAND k
Description:
1. Kneel down on the ground and stand
up on your knees with your hands
resting by your sides.
2. Bring your left leg forward forward so

that it is at least 90 degrees with your
foot planted on the ground.
3. Reach forward with your hands and

stand up by putting your weight onto
your outstretched leg.
4. Return to a kneeling position on the


on that side before swapping sides.

LIZARD HOPS l
Description:
1. Get down on the ground on all fours.
Your palms will be on the ground with
one in front of the other and stand up
on your toes. If your left hand is higher
than you right, bring your left foot up
underneath your hip while your right leg
is stretched behind you.
2. Spring up through your hands and feet

and then simultaneously bring your
left hand down and move your right
hand up as well as bring your left foot
back behind you and your right foot up
underneath your hip to complete one
rep.
3. Keep ‘hopping’ on the spot by

alternating moving your left and right
side up and down. Keep your body as
low to the ground as you can.
Tip
This exercise
should leave you
breathless; if it
isn’t, increase your
pace!

MOUNTAIN CLIMBERS m
Description:
1. Start in the Push Up position, with
your palms at shoulder width directly
underneath your shoulders and
standing up on your toes.
2. Keeping your arms straight, bring your

left knee into your chest leaving your
right leg on the floor. Ensure that your
booty is lower to the ground than your
shoulders.
3. Return your left leg back out behind you

4. Bring your right knee into your chest to

complete another rep.
5. Increase your speed until you are at a

running pace.
Tip
This exercise
should leave you
breathless; if it
pace!

PLANK p
Description:
1. Place your forearms on the ground with
your elbows underneath your shoulders
and your toes on the ground. Keep your
back straight by engaging your core
(suck your belly button into your spine).
2. Hold this position for the specified time.
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.

PLANK JACKS p
Description:
1. Get down on the ground with your
palms at shoulder width and your toes
on the ground about 10 centimeters
apart. Keep your arms straight and look
at the ground between your hands.
2. Jump your feet out to your sides (if you

are on an exercise mat, aim to land on
the outsides of the mat).
3. Jump your feet back to complete one

rep.
Tip
Keep your back
straight, if you find
your booty pointing
back down towards
the ground.

PLANK ROWs p
Description:
1. Get down on the ground with your
palms at shoulder width and your
toes on the ground behind you also at
shoulder width. Stand up on your toes,
keep your arms straight and look at the
ground between your hands.
2. Holding your weight on your left hand,

lift your right hand up to the side of your
chest. Your elbow will be pointed up to
the sky and not out to your side.
3. Return your right hand to the ground to

complete one rep.
4. Complete the same movement with your

left arm to complete a second rep.
To increase difficulty: Tip

Hold a light dumbbell in
Keep your back
each hand. straight, if you find
your booty pointing
back down towards
the ground.

PLYO PUSH UPS p
Description:
hands directly under your shoulders at
your legs behind you with your feet about
10 centimeters apart. Keep your arms
straight, look between your hands and
stand up on your toes.
2. By bending your elbows, lower your body

to within 10 centimeters of the ground,
keeping your back straight.
3. Spring up off the ground by pushing your

weight back up through your hands until
your hands are raised off the ground.
4. Land back down with your chest lowered

just off the ground to complete one rep.
Tip
To keep your back
straight, engage
your core by pulling
your belly button
into your spine.

PUNCHES p
Description:
1. Swing your right fist over to the front of
your left side extending your arm out,
focusing on twisting your core as you
do so.
2. Return your right fist to in front of your

chest to complete one rep. Swing your
left fist to over to the front of your right
side extending your arm out, twisting
you core as you do so.
3. Return your left fist to in front of your

chest to complete a second rep.
Hold light dumbbells in each hand.
Tip
This exercise
should leave you
breathless;
your pace!

PUSH UPS p
Description:
width and your legs behind you with
your feet about 10 centimeters apart.
Keep your arms straight, look between
your hands and stand up on your toes.
2. By bending your elbows, lower your

body to within 10 centimeters of the
ground, keeping your back straight.
3. Push your weight back up through your

hands and straighten your arms to
complete one rep.
Lower yourself further to the ground.
Tip
To keep your back
straight, engage
your core by pulling
your belly button
into your spine.

QUAD WALL STRETCH q
Description:
1. Kneel down facing away from a wall.
Shuffle your left leg back and place
the front of your left shin against the
wall with the sole of your left foot facing
away from the wall. Bring your right leg
up in front of you at 90 degrees and
place your hands on your right knee.
2. Lean your weight forward onto your

right leg until you feel the stretch
through your left quad (the front of your
thigh).

and then swap legs.
Tip
This exercise can

also be done with
your foot resting on
a bench or chair.

REVERSE LUNGES r
Description:
1. Stand up straight with your hands on
your hips and your chest held high.
2. Take a big step backwards with your

right 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. Return to a standing position to

complete one rep.
4. Repeat on the other leg to complete a

second rep.
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.

SCAP PUSH UPS s
Description:
width and your legs behind you with
your feet about 10 centimeters apart.
Keep your arms straight, look between
your hands and stand up on your toes.
2. Keeping your arms straight, squeeze

your shoulder blades together as tight
as you can. This movement is very
subtle, but very effective!
3. Relax your shoulder blades to complete

one rep.
Tip
To keep your back
straight, engage
your core by
pulling your belly
button into your
spine.

SEAL JACKS s
Description:
and your arms out at your sides at
shoulder height.
2. Simultaneously jump your feet in

together and bring your hands together
directly in front of your chest and clap.
3. Simultaneously jump your feet back out

and swing your arms out to the sides of
your shoulders to complete one rep.
Tip
This exercise
should leave you
breathless; if it
isn’t, increase
your pace!

SHOULDER STRETCH s
Description:
and bring your right arm across your
chest. Clamp your left arm on top of
your right elbow.
2. Use your left arm to push the right arm

out to your side until you feel the stretch
through your right shoulder.

before swapping sides.

SIDE PLANK s
Description:
1. Lay down on the floor on your side with
your feet on top of one another. Lift your
torso up off the ground by bracing the
floor with your forearm. Rise up onto
the sides of your feet so that no part of
your leg is touching the ground. Place
your hand on your hip or raise your arm
straight up into the air, whichever you
find more comfortable.
2. Ensure that your back is straight and in

line with your legs.

Tip
Watch that your hip
doesn’t sag down
towards the ground,
it should be in line
with your body.

SIDE PLANK TWISTS s
Description:
1. Lay down on the floor on your side with
your feet on top of one another. Lift your
torso up off the ground by bracing the
floor with your forearm. Rise up onto
the sides of your feet so that no part of
your leg is touching the ground. Place
your hand on your hip and look straight
ahead.
2. 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.
3. Hold the position for a second and then

bring your arm back out above your
torso to complete one rep. Move your
eyes with your arm to finish the rep
looking up to the sky.
4. When you have finished the specified

number of reps on that side, lay down
on your other side and complete the
specified number of reps.
Tip
Rotate your
belly button and
squeeze you
shoulder blades
when you pull
back.

SIDE TO SIDES s
Description:
1. Stand on the floor with your feet at
shoulder width and your hands by your
sides.
2. Putting your weight onto your right foot,

spring to the right and land on your
left foot to complete one rep. Use your
arms to help propel you further.
3. With your weight on your left foot, jump

over to the right to complete a second
rep.
Tip
Lean forward to
feel it in your booty,
but not too far; we
don’t like it when
our BBB babes
fall over!

SINGLE LEG CALF RAISES s
Description:
and your hands at your side. Take your
left leg and hook it behind your right.
2. With your weight in your right foot, raise

yourself up off the ground by pushing
up through your toes.
3. Lower your right heel back to the


before swapping sides and completing
the same number of reps.
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.

SINGLE LEG GLUTE RAISES s
Description:
Extend your left leg out in front of you
and rest it on the ground.
2. By pushing through the heel of your

right foot, raise your hips, torso and
extended left leg up off the ground so
that only your shoulders are touching
the ground. Clench your glute (booty) at
the top of the raise.
3. Lower your booty back down to the

4. Complete the specified number of

reps before raising your other leg and
completing the same number of reps.
Rest a dumbbell on your hips.
Tip
Make sure you

clench your booty
when get to the top
of your raise!

SIT KICKS s
Description:
1. Get down on the ground with your hands
planted on the ground at shoulder width
and up on your toes.
2. By leaning forward and placing your

weight on your hands, propel your legs
to the other side of your body.
3. Your legs will land on the other side of

your body with one leg bent behind the
other to complete one rep.
4. Propel your legs to the other side of your

body to complete a second rep.

SPIDER TOE TOUCHES s
Description:
1. Sit down on the ground with your hands
behind your body. Push up onto your
hands and your feet, holding your booty
in the air.
2. Touch your left hand to your right foot

while still holding your booty up in the
air.
3. Replace your hand and foot back on the

floor to complete one rep.
4. Touch your right hand and left foot to

complete a second rep.
To Decrease Difficulty:
Lie down with your back on the ground.
Tip
To get the most out

of this exercise,
keep your stomach
and booty tight!

SPLIT SQUATS s
Description:
1. Stand facing away from a bench or
chair that is at knee height. Lift your left
leg behind you, resting your toes face
down on the bench or chair. Stand tall
with your hands resting on your hips or
clasped in front of you, whichever you
find easier.
2. Lower your left knee towards the ground.

If you are struggling to get your knee
down low, move your body closer to the
bench or chair.
3. Rise back up by pushing through your

right heel whilst keeping your torso held
straight to complete one rep.

on that side before swapping to your
right leg.
Hold a dumbbell underneath your chin or
do Jumping Split Squats.
Tip
As with all squat
down you go the more
your booty will grow…
so get down babe!

SQUATS s
Description:
1. Stand with your feet at slightly more than
shoulder width and your hands either
on your hips or grasped in front of you,
2. Keeping your back straight, lower your

booty to the ground as if you were sitting
on an imaginary chair.
3. Rise back into a standing position by

pushing through your heels to complete
one rep.
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.

SQUAT JACKS s
Description:
1. Stand with your feet together and your
hands either on your hips or grasped
in front of you, whichever you find more
comfortable. Bend your knees and push
your booty out behind you as though you
are in a squat.
2. Jump your feet out to your sides keeping

your booty low.
3. Jump your feet back together to

complete one rep. Keep your booty
lowered in the same position throughout
this exercise.
Tip
The aim of this exercise

is speed to increase
the heartrate and
become breathless. If
you aren’t breathless,
go quicker!

SQUAT JUMPS s
Description:
than shoulder width and your arms by
your sides.
2. Keeping your back straight, lower your

booty to the ground as if you were
3. Jump up through the balls of your feet

using your arms to help propel you
forwards by raising them above your
head.
4. Land softly in the squat position to

complete one rep.
Do Squats.
Tip
Get low to the

ground! If you need
to, take your feet
wider.

STATIC LUNGES s
Description:
1. Stand with your feet at hip width and
your hands either on your hips or by
your side.

ground. Keep your torso straight (if you
find yourself leaning forward slightly
correct your pose).
3. Rise up leaving your feet planted on the

ground, until you are standing.

on the left leg before swapping legs
and completing the same number of
reps on the right leg.

Do Jumping Lunges. If you are
struggling to keep
your balance, hold
your arms out to
your sides.

STEP UPS s
Description:
1. Stand facing a bench or chair. With
your hands either on your hips or by
your side, lift one leg up onto the edge
of the bench or chair with the other leg
on the ground.
2. Placing your weight on the raised leg,

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


before swapping sides and completing
the same number of reps.
Tip
The higher the step,

the greater the
result!

TOE SQUATS T
Description:
than shoulder width. Bend your knees
slightly and reach down and hold the
tops of your toes.
2. Holding onto your toes, lower your

booty down to the ground as low as you
are able.
3. Still holding onto your toes, lift your

booty back up to complete one rep.
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.

TOE TOUCH SIT UPS T
Description:
1. Lie on your back with your feet up in
the air at a 90 degree angle. Place your
hands on the ground above your head.
2. Lifting yourself up through your core,

bring your arms up over your head and
touch a part of your foot or lower shin.
3. Lower your torso back to the floor

with your hands above your head to
complete one rep.

TRICEP STRETCH T
Description:
and bring your right elbow up alongside
your right ear. The fingers on your right
hand will be touching your shoulder
blade.
2. With your left hand, push your right

elbow back until you feel the stretch
through your right tricep.

Tip
To really feel this
stretch, make
sure your hand
is touching your
shoulder blade.

TUCK JUMPS T
Description:
and your hands by your sides.
2. Squat down by bending your knees and

lowering your booty to the ground.
3. Using your arms to help propel you,

jump up through the balls of your feet
and crunch your abs by bringing your
knees towards your chest.
4. Land on the ground with your knees

slightly bent to complete one rep.
Tip
If you are having
difficulty getting
high, you might have
tight hips. Do the Hip
Floor Stretch and
then try again.

UPPER BACK FLOOR STRETCH u
Description:
1. Sit down on the floor with your feet
out in front of you, bent at about 30
degrees. Reach across with your left
hand and grab the outside of your right
foot.
2. Push your toes forward, opening up

your shoulder blades and stretching out
your back.

before swapping sides.
Tip
The more you push
your foot forward,
the more stretch
you will get in your
back.

V-SIT HOLD v
Description:
1. Sit down on the ground and keeping
your feet together, raise your legs up off
the ground at 70 degrees.
2. Look straight ahead and bring your

arms out directly in front of you, contract
your core and slowly lower your torso
back until you are in a V shape.
3. Hold the position for the specified time.
Bring your legs closer to the ground.
Lower your torso further to the ground,
ensuring you keep your neck in line with
your spine.

WALKING LUNGES W
Description:
1. Stand with your hands on your hips.

ground to complete one rep
3. Keeping your hands on your hips, bring

your right leg forward without touching
the ground.
4. Land your right leg out in front of

your hip at 90 degrees with your left
leg dipped behind you with the knee
hovering just off the ground to complete
a second rep.
5. Keep ‘walking’ for the specified number

of reps.

Hold a dumbbell in each hand. Keep your torso
straight throughout
this exercise, (if you
find yourself leaning
forward slightly
correct your pose)

WALKOUTS W
Description:
1. Stand with your feet at hip width and
your hands by your sides.
2. Keeping your legs straight, reach down

and place your hands on the ground in
front of you.
3. Walk your hands forward and allow your

legs to naturally fall down in line with
your body.
4. Walk your hands out until you are in the

Push Up position.
5. Walk your hands back towards your

legs.
6. Stand up to complete one rep.
Don’t walk your hands out as far.
Tip
If you are having
difficulty reaching
the floor at step
2, take your feet
wider.

WALL KICKS W
Description:
1. Get down on the ground against a wall
and place your hands palm down in
front of you. Bend your knees and rest
the balls of your feet against the bottom
of the wall. If your feet can’t reach the
wall with your knees bent, shuffle a little
closer to the wall.
2. Bringing your weight into the palms of

your hands, jump your feet up from the
bottom of the wall to at least half your
body height up the wall.
3. Let your feet naturally land on the

bottom of the wall to complete one rep.
Don’t kick as high on the wall.
Tip
This exercise
should leave you
breathless; if it
pace!

WALL SIT W
Description:
1. Lean against a wall with your feet at
shoulder width and your legs at 90
degrees. Place your hands either by
your sides or resting on your knees.
2. Hold this position for the specified time,

keeping your back pressed flat against
the wall.
Hold a dumbbell in front of your chest.
Tip
If you aren’t feeling

a burn in your legs,
slide down lower
on the wall.

THE
BANDBOOK
@bikini.body.burn bikinibodyburn.com

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THE BANDBOOK

Let’s band together!

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 1

Bikini Body Burn provides no

This Bandbook is intended to

Bikini Body Burn provides the

The information contained within

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 3

13 an Overview of the bandbook

17 How to Use the Resistance Bands

29 Design Your Workout Program

32 How to Track Your Progress

110 The Exercise Dictionary

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 7

As Moana grew, customers became

However, while on the outside I might

I was also confused about what to

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 9

With this in mind, we looked at a lot

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 10

Karina and I started Bikini Body Burn in

I have helped thousands of clients reach

I have a Diploma in Exercise Science and

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 11

The Bandbook is your

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 13

1. Sixty workouts that will take 30

2. A formula for you to design a workout

3. A comprehensive exercise dictionary

4. Tips on how to increase or decrease

5. A fitness test to track your

6. Suggestions on how to track your

Who can complete the workouts?

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 14

What if I don’t do well in the fitness test?

2. Look up every exercise in the Otherwise keep repeating our

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 15

But, pretty please yummy mummy,

During pregnancy your body releases

Once you have your doctor’s clearance

Always remember to listen to your body,

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 16

Tied off standing on top

hooked hooked over your thumbs

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 17

But that’s in your hands… if you lower the

The tighter the band, the greater the

To increase the resistance:

a. When the band is tied off, stand further

b. When the band is hooked, stand further

c. When the band is double looped, stand

d. When you’re standing on top of the

e. When the band is hooked over your

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 18

The Bandbook has 60 workouts that How do I know how to do the

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 20

Exertion level treadmill speed

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 21

Resistance training (or ‘strength’ training)

The Bandbook strength workouts

Why is resistance training important?

How will I know which resistance

© Bikini Body Burn Pty Ltd 2016 THE BANDBOOK | 22