Bikini Body 8 Week Program

Get started with your trainer Michelle M. Freeman! There is no gym membership, no extra fees, just you, your goals, and sweat.

YOU CAN START THIS PROGRAM AT ANY TIME!

 THINGS TO DO BEFORE WORKING OUT

1. Your Body Type, Your Workout Before starting. This will give you an idea of your rep range.
2. Your Body Type, Your Diet Plan
3. TOOLS you’ll need for the workouts
4.WARM-UP this is a must before you

It will hurt. It will take time. It will require dedication, It will require will power. You will need to make healthy decisions. It requires sacrifice You will need to push your body to it’s max There will be temptations. But I promise you, when you reach your goal, it’s WORTH IT!

WEEK 1 TIGHTEN AND TONE

Lose weight slowly with small changes. Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

DAY 1: Extreme Leg and Butt Workout Lv1  IT MAY PAIN YOU TO CONTINUE BUT IT HURTS MUCH WORSE TO STOP

DAY 2: Top 12 Most Effective Ab Exercises Lv1 “YOU HAVE A CHOICE, YOU CAN THROW IN THE TOWEL OR YOU CAN USE IT TO WIPE THE SWEAT OFF YOUR FACE.” -GATORADE

DAY 3 Bulletproof 30 min Chest & Back workout LV 1 IF IT IS IMPORTANT TO YOU, YOU WILL FIND A WAY. IF NOT YOU’LL FIND AN EXCUSE.

DAY 4 The Best Leg Exercise in 30 Minutes WE DON’T STOP WHEN WE GET TIRED, NO, WE STOP WHEN WE ARE DONE!

DAY 5 Top 12 Most Effective Ab Exercises Lv1 A SORE BODY TODAY IS A STRONG BODY TOMORROW

DAY 6 off

DAY 7 The Punisher Workout THERE IS ONLY TWO CHOICES: MAKE PROGRESS OR MAKE EXCUSES

WEEK 2 BRING IT!

Eating slowly can lead to weight loss. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

DAY 1 Extreme Leg and Butt Workout Lv1  THIS IS YOUR DAY! NO ONE CONTROLS IT BUT YOU! YOU ARE WHAT YOU WANT TO BE! GO AND MAKE YOURSELF PROUD!

DAY 2 Total Ab Tonner ACTION IS WORRY’S WORST ENEMY

DAY 3 The Ultimate Chest and Back Workout – Pumped Up A POSITIVE ATTITUDE MAY NOT SOLVE ALL YOUR PROBLEMS, BUT IT WILL ANNOY ENOUGH PEOPLE TO MAKE IT WORTH THE EFFORT

DAY 4 off 

DAY 5 12 Exercises for Strong, Sculpted Arms NEVER GIVE UP ON SOMETHING YOU CAN’T GO A DAY WITHOUT THINKING ABOUT

DAY 6 Extreme Leg and Butt Workout Lv1  NOTHING WORTH HAVING WAS EVER ACHIEVED WITHOUT EFFORT -THEODORE ROOSEVELT

DAY 7 Top  12 Most Effective Ab Exercises Lv1 IT IS A SHAME FOR PEOPLE TO GROW OLD WITHOUT EVER SEEING THE STRENGTH & BEAUTY OF WHICH THEIR BODY IS CAPABLE

 

WEEK 3 LOSE INCHES GAIN MUSCLE

Don’t skip breakfast Some people skip breakfast because they  think it will help them lose weight. In fact, research shows that eating  breakfast can help people control their weight. A healthy breakfast is an  important part of a balanced diet, and provides some of the vitamins and  minerals we need for good health. Wholemeal cereal, with fruit sliced over the  top is a tasty and nutritious breakfast.

DAY 1 off 

DAY 2 Bulletproof  30 min Chest & Back workout LV 1 I WOULD RATHER SAY ” I DID IT” THAN “I GAVE UP”.

DAY 3 Total Ab Tonner DREAMS DO NOT WORK UNLESS YOU DO

DAY 4 12 Exercises for Strong, Sculpted Arms HAVE FUN WHEN YOU WORKOUT AND IT WON’T FEEL LIKE WORK

DAY 5 Extreme Leg and Butt Workout Lv1 THE ONLY THING STANDING BETWEEN YOU AND YOUR GOAL IS YOUR OWN WILL POWER

DAY 6 Top  12 Most Effective Ab Exercises Lv1 DON’T LOOK PRETTY TO EXERCISE. EXERCISE TO LOOK PRETTY

DAY 7 Bulletproof  30 min Chest & Back workout Lv1 HANG IN THERE. IT’S ABOUT YOU.

WEEK 4 ENERGY AND STRENGTH

Rest. Get plenty of rest and sleep. Children need about eight or ten hours of  sleep each night. Adults need about eight hours of sleep each night.

DAY 1 Total Ab Tonner Lv2 YOUR BODY IS MORE CAPABLE THAN YOU THINK.

DAY 2 Extreme Leg and Butt Workout Lv2 IF THERE IS A WILL THERE IS A WAY

DAY 3 Top 12 Most Effective Ab Exercises  Lv2 IT DOESN’T GET EASIER YOU GET STRONGER

DAY 4 The Ultimate Chest and Back Workout -  Pumped Up Lv 2 NO MATTER HOW SLOW YOU GO, YOU ARE STILL LAPPING EVERYONE ON THE COUCH.

DAY 5 off

DAY 6 12 Exercises for Strong, Sculpted Arms BECAUSE TODAY IS ANOTHER CHANCE TO GET IT RIGHT

DAY 7 The Best Leg Exercise Lv2 YOUR STOMACH SHOULDN’T BE A WASTE BASKET

Congratulations! HALF WAY THERE!!! Lets rock these next 4 weeks HARDER then we did the first 4. Get ready for some NEW exercises to CHALLENGE YOU!

WEEK 5 MAKING IT HAPPEN

Make time for yourself. Try to set aside at least 30 minutes daily for personal  time. Treat yourself to a relaxing hot bath. Walk in the fresh air, sit quietly  and read, or listen to soft music. This helps relieve stress after a long  day.

DAY 1 Lean and Sexy NOW – Extreme Ab Workout  NO ONE EVER DROWNED IN SWEAT BUT I WILL KEEP TRYING

DAY 2 Balance  Board Leg Workout P.S. If you don’t have a board don’t worry you can still do this workout. AS LONG AS YOU ARE SWEATHING YOU’RE STILL ALIVE -NIKE

DAY 3 Great  Chest and Back in 15 minutes THE PAIN OF BEING OVERWEIGHT IS FAR WORSE THAN THE PAIN OF WORKING OUT

DAY 4 Strong & Sexy Abs MAKE YOURSELF PROUD

DAY 5 Extreme Kickboxing with VIDEO NO EXCUSES

DAY 6 off

DAY 7 Balance Board Leg Workout  P.S. If you don’t have a board don’t worry you can still do this workout. IT WON’T BE EASY BUT IT WILL BE WORTH IT

WEEK 6 I’M TOO SEXY FOR WEAKNESS

Cut down on saturated fat and sugar. We all need some fat in  our diet. But it’s important to pay attention to the amount and type of fat  we’re eating. There are two main types of fat: saturated and unsaturated. Too  much saturated fat can increase the amount of cholesterol in the blood, which  increases your risk of developing heart disease. Saturated fat is found in many  foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and  pies. Try to cut down, and choose foods that contain unsaturated rather than  saturated fats, such as vegetable oils, oily fish and avocados. For a healthier  choice, use a just a small amount of vegetable oil or reduced fat spread instead  of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off  any visible fat.

DAY 1 Sculpting Sexy Arms Workout SKINNY PEOPLE LOOK GOOD IN CLOTHES BUT FIT PEOPLE LOOK GOOD NAKED.

DAY 2 Extreme Ab Workout LV2 IF IT WERE EASY EVERYONE WOULD BE FIT

DAY 3 Balance  Leg Workout LV2 YOU CAN’T OUT EXERCISE A BAD DIET

DAY 4 Killer Chest and Back Workout YOU HAVE TWO CHOICES FOR TOMORROW. YOU CAN BE SORE, OR YOU CAN BE SORRY

DAY 5 off

DAY 6 Extreme Kickboxing with VIDEO YOU HAVE TWO CHOICES FOR TOMORROW. YOU CAN BE SORE, OR YOU CAN BE SORRY

DAY 7 Strong and Sexy Abs LV2 TO SHOCK THOSE WHO DID NOT THINK I COULD DO IT

 

WEEK 7 OVER COMING IT ALL

 

 

DAY 1 Balance  Leg Workout LV2 SUCK IT UP AND SOMEDAY YOU WON’T HAVE TO SUCK IT IN

DAY 2 Killer Chest and Back Workout THE SWEAT, THE TIME, THE DEVOTION, IT PAYS OFF

DAY 3 Extreme Ab Workout LV2 WHEN YOUR MIND ASKS, “CAN I REALLY DO THIS?” REPLY OUT LOUD WITH “ABSOLUTELY”

DAY 4 off

DAY 5 Shape Sexy Legs PUSH YOURSELF! NO ONE IS GOING TO DO IT FOR YOU!

DAY 6 Strong and Sexy Abs LV2 WORKOUTS: WHERE FAT IS BURNED AND PRIDE IS EARNED

DAY 7 Chest  and Triceps Workout ACTUALLY, I CAN!

 

WEEK 8 EXTREME TEAM CHAMPION!

How Can I Prevent Gaining Lost Weight?

Keep the following tips in mind:

  • Do not skip meals. Skipping meals can slow your metabolism down. Skipping meals can also cause overeating later in the day.
  • Weigh yourself once a week. Monitoring your weight will help you stop weight gain from occurring by creating the awareness. You may not always feel a difference in how your clothes fit. To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you realize when higher calorie foods are being included more frequently then they should. Recording when you exercise (and how long) will also help you to look at trends. Are you gaining weight because you are eating the same but stopped exercising?
  • Eat a variety of foods to get all the nutrients you need.
  • Include choices from whole grains, fruits, vegetables and lean protein sources.
  • Be sure to get plenty of activity every day.  Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day.

DAY 1 Lean  and Sexy NOW – Extreme Ab Workout HAVE A STRONG DAY -NIKE

DAY 2 Balance  Leg Workout LV2 IF YOU WANT SOMETHING YOU’VE NEVER HAD, THEN YOU’VE GOT TO DO SOMETHING YOU’VE NEVER DONE

DAY 3 Chest  and Triceps Workout NOTHING IS IMPOSSIBLE IF YOU WANT IT BAD ENOUGH

DAY 4 Top 12 Most Effective Ab Exercises  Lv2 YOU CAN DO IT!

DAY 5 off

DAY 6 12 Moves For A Hot Upper Body DON’T JUST TALK ABOUT IT BE ABOUT IT!

DAY 7 Strong and Sexy Abs LV2 THE POWER OF THE EXTREME!

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