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1
12-WEEK FIT BODY BIKINI PROGRAM
12-WEEK FIT
BODY BIKINI
PROGRAM
212-WEEK FIT BODY BIKINI PROGRAM
Legal Disclaimer
The views expressed in this work are solely those of the authors. The information provided in this book is for informational purposes only and is not
intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or
packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or
other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop
taking any medication without rst consulting your physician. The information provided in this book is intended for use by individuals aged 18 and
over only.The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have
no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval
system, or transmitted by any means without the written permission of th e authors. Because of the dynamic nature of the Internet, any webaddresses or links contained in this book may have changed since publication and may no longer be valid.
IdealFit® is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of
their respective owners.CONTENTS
4 7 8 12 21Welcome
Fit Test
Workouts
Nutrition
FAQ12-WEEK FIT BODY BIKINI PROGRAM
3WELCOME
Throughout my bikini competition
prep I got so many messages asking for a program based on how I train for a competition. There are distinct body parts I focus on and aspects of training that are most benecial when working towards a bikini competition.I spent 9 months putting together
a program for YOU based exactly on how I train for competition.Whether you are training for a
bikini competition, a photo shoot, your summer bod, or just a t life in general, this program will take your tness level to all-new heights and give you a rock star bod to go along with it!All of the workouts can be done
either in a gym or at home, utilizing lots of weight training, circuit training, plyometrics and, of course, booty work designed to help you get that tness model bod and feel incredible!My favorite part of this amazing
program is that it changes WITH you as you progress towards your goals.It"s split into four 3-week phases and
with each phase you will evaluate your progress towards your goals. If your progress isn"t where it should be, you will make some changes to your cardio and your macro targets for the next phase. Don"t worry, this doesn"t need to be confusing.I will walk you through every single
change you"ll need to make!To My 12-Week Fit Body Bikini Program
12-WEEK FIT BODY BIKINI PROGRAM
4 512-WEEK FIT BODY BIKINI PROGRAM
WELCOME
This 12-Week Fit Body Bikini
Program includes 2 new meal plans
per phase and you have the option of following those meal plans or tracking your own macros and really creating life-long habits of good nutrition. As you get closer to your goal date, the meal plans and food choices will get more basic and you will focus more on whole foods and simple meals instead of elaborate recipes. This change will really help you dial in your physique.With my own tness journey and
over 8 years of competing, including many national level competitions,I"ve learned that if you want to see
those jaw dropping results, you have to hit it from all angles. Focused workouts, intense cardio, on point nutrition, lots of water, and using the appropriate supplements will get you to your goals.Thanks for bringing me along on
your journey! Be sure to use these hashtags in your posts so I can follow your amazing progress. #trainerlindseystribe #twithlinds #tbody #tbikiniwithlinds #trainerlindsey XOXO,What You Need For is Program
IdealLean Supplements (Protein, BCAAs, Pre-Workout, Burner (optional))Food scale
Measuring tape
Scale for weigh-ins
Booty bands
Hip circle
Long resistance band with handles*
Aerobic step*
Stability ball*
Dumbbells (a lighter set and a heavier set)*
*For at home workouts12-WEEK FIT BODY BIKINI PROGRAM
6 712-WEEK FIT BODY BIKINI PROGRAM
FIT TEST
You will complete this t test before beginning the 12-week program to give you a baseline, and again when you
nish to measure your progress against that baseline. It"s important to monitor your progress in many dierent ways
and measuring your tness level is just as important as taking pictur es and measurements. As I mentioned before, weight will be monitored, but only taken into consideration with the other metrics.You will complete the four tests below after a ve minute warm-up. Walk or jog for ve minutes on a treadmill or
do jumping jacks for 30 seconds on/30 seconds rest for ve minutes. Once you are warmed up, complete the tests
below, taking time to rest for ve minutes between each one OR by doing each test on a separ ate day. Remember to do the test the same way at the end of the program!