bikini

BODY
guide

workouts
Free Week of Workouts

Table of Contents
1. Product Disclaimer................3
2. About the Authors.................5
3. Overview....................................8
4. Workouts...................................9

Symbols........................................10
How To Do The Workouts..............12
Checklist.......................................13
Circuits..........................................14
5. Free Smoothie Recipe...............17
6. Final Remarks............................18

#kaylaitsines

Free Week of Workouts 2

bikini
BODY
guide

Not For
Resale
All digital products, ebooks, PDF downloads, resource
material, videos and online content are subject to
copyright protection. Each digital product, eBook, PDF
download and online content sold is licensed to a single
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In some cases, The Bikini Body Training Company may
encrypt, force password and/or stamp license details
(including customer name, address etc) on its digital
products to ensure additional safety.

Product Disclaimer
The content in this book is written by Kayla

interpretation or use of the information

Itsines and Fresh Fitness. The information

provided.

is designed to help individuals within the

The Bikini Body Training Company Pty Ltd.

specified market progress towards their health

makes no warranties or representations,

and fitness goals. It is not specifically tailored

express or implied, as

to suit any injuries, health problems or any

to the accuracy or completeness, timeliness or

other problems that could be aggravated

usefulness of any opinions, advice, services or

with low, moderate or high intensity physical

other information contained, or referenced to,

exercise. If you are an individual with such

in this document. The Bikini Body Company

problems please seek the help of GP, Personal

Pty Ltd. does not assume any risk for your

Trainer or similar health professional.

use of this information as such materials or

The materials and content contained in Kayla

content may not contain the most recent

Itsines Healthy Bikini Body Guide

information. This resource is not individually

are for general health improvement

tailored. It is a guideline which has emerged via

recommendations only and are not intended to

a combination of personal experience,

be a substitute for professional medical advice,

government guidelines, and where possible,

diagnosis or treatment. Although in depth

scientific literature.

information and specific exercises are given,

The information and other material available

users of this specific program should not rely

from this book come from a number of sources

exclusively on information provided in this

including the personal experiences of Kayla

program for their own health needs as it is

Itsines and the staff at Fresh Fitness, third

branded as a set of guidelines aimed at a

parties who have given permission for use of

broad spectrum audience (market specified in

their material, and material copied under

introduction). All specific medical questions

statutory licenses. Accordingly the information

should be presented to your own health care

and material in this book is copyright, 2013

professional.

The Bikini Body Training Company Pty Ltd.

Kayla Itsines Healthy Bikini Body Guide is not

Therefore no part of this book may in any form

written to promote poor body image or extreme

or by any electronic, mechanical,

training regimes. As the referenced information

photocopying, recording, or any other means

provided, the entirety of the training

be reproduced, stored in a retrieval system or

recommendations as well as the educational

be broadcast, sold or transmitted without the

resources provided are clinically proven and

prior permission of the publisher, The Bikini

referenced, The Bikini Body Training Company

Body Training Company Pty Ltd.

Pty Ltd. should not be held liable for the

bikini
BODY
guide

ABOUT THE AUTHORS

Kayla Itsines
Director
The Bikini Body Training Company Pty Ltd

I began my study in 2008 at the Australian Institute of Fitness. Upon

completing the AIF Master Trainer course, I began working at a femaleonly personal training centre in Adelaide, South Australia. Soon after, I
started my own business called The Bikini Body Training Company Pty.
Ltd. and from there it began! After such an amazing response to my
business in the first 6 months, I began to build an online presence via
Instagram and Facebook, which essentially became my blog.
This is where I started to upload client transformations, healthy eating
ideas and some training tips for all the women I couldnt reach around
the world. In 2012, I also teamed up with my partner's company, Fresh
Fitness Solutions (founded in 2011), so we could run bootcamps in
order to service more women who wanted our help.
Several years later, we pride ourselves on our bikini body training,
helpful nutrition guidelines and most importantly, continuing to help our
clients achieve incredible, life-changing results. Together, we hope to
continue bringing life-changing experiences to more and more women
around the world! Including YOU!

! #kaylaitsines

Free Week of Workouts 6

Tobi Pearce
Owner
Fresh Fitness Solutions

After winning my first natural bodybuilding competition in 2011 (WNBF

Light-Heavyweight Division), I realised my underlying passion for the
health and fitness industry. I decided to study personal training at the
Australian Institute of Fitness. This was secondary study to a double
degree in Business and Commerce I had recently been studying.
My transformation from the 60kg classical musician in high school to a
102kg bodybuilder was hugely motivating for not only myself, but as I
soon learned, my clients and many others too. I used to be under the
impression that success with sport, music and education were most
valuable to me.
The amount of knowledge I gained and applied to achieve my goals in
natural bodybuilding became hugely beneficial when coaching my first
few clients. However, I quickly realised that the success of my clients was
much more fulfilling and motivating than my own. As my passion for client
results grew, I realised that together with my beautiful partner, Kayla
Itsines, we could have a positive impact on more women's lives.

! #kaylaitsines

Free Week of Workouts 7

OVERVIEW

bikini
BODY
free week

HELLO AND WELCOME TO

MY FREE WEEK OF BIKINI
BODY WORKOUTS, JUST
FOR YOU!
This is the first of several free
educational and training eBooks
to come. I hope that you love it!
Inside this first mini-eBook is one
workout for all important areas of
your body: legs, abs, and upper
body, which are to be completed
on different days during the week.

Due to the high intensity nature

of this training, I do not recommend these
workouts for absolute beginners. These
workouts are designed for people who have a
very basic level of cardio fitness. In my recent
update of my Bikini Body Training Guide, I have
provided workouts to suit the needs of these
individuals.
If you are a beginner, please be sure to do 2-3
weeks of regular walking to help build up a
foundation of cardio fitness first.
Are you ready to sweat?

For more information on how to

complete the circuits, please see
page 12 of this eBook.

Kayla xxoo

Before beginning each of these

workouts, I recommend going for
a five minute walk prior to
training. This helps to lubricate
joints, keep muscles safe during
exercise, and decreases injury
risk.

! #kaylaitsines

Free Week of Workouts 8

bikini
BODY
guide

WORKOUTS

bikini

Symbols

BODY
guide 1.0
2.0

In the workout section of this guide, I have

used the following symbols:

Stop Watch
Plank

30 SECS

This symbol indicates that the exercise is time-based, rather

than repetition-based. You will need to perform the exercise
continuously during the designated time provided. Refer to the
box to the right of the exercise name for the length of time
that you will need to perform the exercise (e.g. 30 SECS).

Symbols

bikini
BODY
guide 1.0
2.0

Dumbbell
3-6 KG

This symbol indicates that dumbbells are required or may be

added. The numbers directly next to it indicates the
recommended weight range. This refers to weight of EACH
dumbbell.

HOW TO DO THE WORKOUTS

Each workout consists of two different circuits completed twice each.
In each circuit, you will need to repeat the 4 given exercises as many
times as possible within 7 minutes. You stop when the timer stops!
Take 30-90 seconds rest between circuits.
Alternate between circuits.

Warm Up
CIRCUIT ONE - 7 minutes
Break - 30 seconds
CIRCUIT TWO - 7 minutes
Break - 30 seconds
CIRCUIT ONE - 7 minutes
Break - 30 seconds
CIRCUIT TWO - 7 minutes
Cool Down & Stretch

! #kaylaitsines

Free Week of Workouts 12

CHECKLIST

Equipment
(refer to workouts)

Water Bottle
Sweat Towel
Yoga Mat
Music

LETS GO!

leg WORKOUT
Circuit One

2x7min

Circuit Two

2x7min

Jump Squats

15 REPS

Scissor Kicks

24 REPS

Weighted Walking Lunges

24 REPS
12 PER SIDE

Bench Jumps

12 REPS

Sumo Squats

50 REPS

Knee Ups

24 REPS

Weighted Step Ups

24 REPS

Weighted Sumo Squats (On Bench)

15 REPS

12 PER SIDE

3-6 KG

12 PER SIDE

12 PER SIDE

10-15 KG

arm WORKOUT
Circuit One
Burpees

2x7min

10 REPS

Circuit Two
Dumbbell Squat & Press

2x7min

15 REPS

3-6 KG

Psuh Ups

15 REPS

Mountain Climbers

50 REPS

Toe Taps

15 REPS

Commandos

24 REPS

In & Out Push Ups

10 OUT; 10 IN

Plank

30 SECS

25 PER SIDE

12 PER SIDE

20 REPS

ab WORKOUT
Circuit One

2x7min

Circuit Two

2x7min

Ab Bikes

40 REPS
20 PER SIDE

Mountain Climbers

40 REPS

Weighted Bent Leg Jackknifes

15 REPS

Straight Leg Raises (On Bench)

20 REPS

20 REPS

20 PER SIDE

3-6 KG

Raised Leg Sit Up + Twist

30 REPS
15 PER SIDE

Toe Taps

Bent Leg Sit Ups

15 REPS

Plank

30 SECS

FREE SMOOTHIE RECIPE

bikini
BODY
free week

The following recipe can be found in my Juices and Smoothies

eBook coming soon!

CAKE BATTER SMOOTHIE

Ingredients:

1 frozen banana, peeled and chopped

60g (1/2 cup) rolled oats, uncooked
250mL (1 cup) low fat milk
1 scoop protein powder, chocolate
flavoured

1 tbsp cacao or cocoa powder

(optional)

15g (1 tbsp) peanut butter

Ice
Method:
1. Place all ingredients in a blender and blend
until well combined.
2. Enjoy!

Keep an eye on my social media pages for more information about the release of my
new Juices and Smoothies eBook!

Free Week of Workouts 17

Thank you!
Thank you for downloading my Free Week of Workouts!

To purchase my complete workout guide or Nutrition

HELP and Recipe Guides, head over to my website!

Start earning your bikini body today!

Kayla x
www.kaylaitsines.com