Transform your body for summer or special events with this step-by-step fitness, nutrition, and mindset routine.
📆 Weekly Workout Structure
- Monday: Lower Body Burn (glutes, legs, thighs)
- Tuesday: Core + HIIT
- Wednesday: Active Recovery (yoga or stretching)
- Thursday: Full Body Sculpt
- Friday: Cardio Dance + Core Blast
- Saturday: Glute + Abs + Arms
- Sunday: Rest or Walk (optional)
🍽️ Nutrition Plan
- 🥗 Lean proteins, green veggies, low-carb clean meals
- 🚫 No sugar, no white carbs, no soda
- 💧 Drink 2–3L of water daily
- ⏱️ Optional intermittent fasting (16:8)
- 🍵 Green tea & detox drinks (morning & evening)
📥 Download PDF
You can download the full 12-week routine, tracker, and meal plan:
Download Bikini Body PDF📊 Track Your Progress
Log your before/after photos and weekly stats using your progress tracker:
Go to Progress Dashboard💬 Get Help from a Coach
Need guidance, adjustments, or motivation? Chat with your assigned coach:
Message Your Coach