This 3-Day Bikini Body Workout Plan is part of

Fitwirrs 6-Minute Bikini Body - 30-Day Workout

Plan. Inside, youll find 3-days worth of workouts
along with Stretches and Warm-up.

6 MIN BIKINI
BODY
Welcome!

This 3-Day Bikini Body Workout Plan is part of

Fitwirrs 6-Minute Bikini Body - 30-Day Workout
Plan. Inside, youll find 3-days worth of workouts.

Has your once-perfect bikini body grown out of shape and maybe even a little saggy?
Now is the time to get your body back into sizzling shape before your bikini reveal
day. Thankfully, getting leaned and toned doesnt have to mean hours working out or
sacrificing fun in your life.
This 6-Minute Bikini Body workout is designed to fit into your busy schedule and get
you lean and toned on your watch.
Inside this 6-Minute Bikini Body programs, youll find 30-days worth of metabolismboosting, muscle-sculpting, pound-shedding workouts that will help you score a waistline, sculpted legs and perfectly shaped backside. Using the workout cards is very
simple. Each day, for thirty days, you perform one workout for 6 minutes. Simple!

Is 6 Minutes All You Need?

These short yet fast-paced workouts do 3 things for your body that most other workouts dont.
1. Burn major calories
2. Tone up your full-body
3.Rev up your metabolism

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A lean body is made

by going harder, not
longer.

By combining fat-burning cardio with high intensity strengthbuilding moves that target multiple muscle groups at once,
you not only torch major calories and rev up your heart rate
but also build lean muscle mass that makes your body look
lean, toned, and sexy. As a bonus, a faster metabolism also
leads to additional calories burn 24 - 48 hours post-workout,
upping your total calorie burn every time you perform our 6minute workout.
Numerous researchers, including Professor Izumi Tabata of
4 Minute Tabata training, found that a lean body is crafted
by working out harder, and not necessarily longer: thats the
training concept behind all our 6-Minute Bikini Bod Workouts.
What you have in your hands is a compilation of 30 workout
plans comprising of proven-effective exercises built for high
intensity.
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That being said, there are 2 keys to faster results only you
can unlock yourself.
1. Push yourself as hard as you can while keeping good
form.
2.As you perform each workout, try to increase the number
of repetitions you complete in the allotted time.

Fat Loss Tip:

Work out in the
morning before
breakfast can help your
body tap into the fat
storage for energy and
maximize fat loss.

Progress is the secret to sustain motivation and your bodys

transformation. Strive for progress everyday, and soon youll
find definitions showing in your abs and other parts of your
body as well. The day you can rock your bikini with confidence is within your reach and sooner than you think.
Are you ready to get started on your bikini body?
Lets get to it!

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WORKOUT CARDS | INSTRUCTIONS

The Workout Cards provide full-body exercise

plans for the next 30 days. The workout routines
will get progressively harder and challenging in
order to maximize your results at the end of the
30-day period.
Each workout will take about 6 minutes. You will
need an open space, comfortable athletic shoes,
and several home-friendly workout tools.
Necessary Equipment:

Exercise Guidelines:

The sequential order of exercises in the

workout plans is from top to bottom.

Perform each exercise for 30 seconds and

move on to the next exercise with minimal rest inbetween.

Rest for 30 seconds after completing all

three exercises.

The only necessary equipment for the

first 3 days is a pair of light dumbbells.

Swiss Ball

A pair of light dumbbells (5~10 lbs. each)

*You may choose to decrease or increase the
weight of the dumbbells depending on your fitness level and needs.

A pair of heavier dumbbells (15 ~20 lbs.

each)

*You may choose to decrease or increase the

weight of the dumbbells depending on your fitness level and needs.
Equipment Nice to Have:

Kettlebell (5 ~15 lbs.)

Medicine ball (15 ~30 lbs.)

Repeat 2 more times to complete 3 rounds.

Hold means to hold the top position for 30

seconds.

When an exercise has two sides, perform

one side for 15 seconds and then the other for
15 more seconds.

Use of free weights, such as dumbbells,

kettle-bells and medicine ball, are recommended
but optional.
Stretches & Warm-up:
As with any exercise plan, properly stretching
and warming up your body for more vigorous activities is essential to injury prevention and performance enhancement.
Before you begin your workout on the workout
card, perform exercises displayed on Stretches
and Warm-up.

-1st Round-

WORKOUT FLOW

00:00 - 00:30 Lunges

00:31 - 01:00 Side Plank Hold Leg Up (Right)
01:01 - 01:30 Running in Place
01:31 - 02:00 Rest
-2nd Round02:01 - 02:30 Lunges
02:31 - 03:00 Side Plank Hold Leg Up (Left)
03:01 - 03:30 Running in Place
03:31 - 04:00 Rest
-3rd Round04:01 - 04:30 Lunges
04:31 - 05:00 Side Plank Hold Leg Up (Right)
05:01 - 05:30 Running in Place
05:31 - 06:00 Rest

BEFORE YOU
START:

Disclaimer:
This information presented in this work is no way intended as
medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and
care of your physician.
Please consult with your primary physician and care provider before beginning any new exercise plan and discuss your health,
fitness limitations, conditions and needs to assess if workouts presented in this 6-Minute Bikini Body are right for you.
If you choose not to obtain the consent of your physician and or
work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
The information is designed to help individuals progress towards
their health and fitness goals. This resource is not individually tailored to suit any injuries, health problems or any other problems
that could be aggravated with low, moderate or high intensity
physical activities. If you are an individual with such problems,
please seek the advice of your physician or health and fitness professional.

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THANK YOU!
FOR DOWNLOADING
THIS 3-DAY BIKINI BODY WORKOUT PLAN

Join us and complete the full 30 Days of Bikini Body Workouts

to get the results you want and be bikini ready in 30 days or less.

Order today to get

50% OFF
your 6-Minute Bikini Body - 30 Day Workout Plan.

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