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Without written consent from the owner of FGW Media, Ltd., no portion of this copyrighted eBook may be reproduced or copied.
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The publisher and author do not assume, thereby disclaiming, any liability to any individual for any loss or damage caused by inaccuracy.
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This book does not contain medical advice. Consult your physician for matters relating to your health. The exercises contained in this eBook, like all exercises, do pose some inherent risk, and the author urges readers to take into consideration their individual levels of experience and training before attempting any activities described in this eBook.
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Copyright © 2016 FGW Media Ltd. All rights reserved. Book Design and Production by FGW Media, Ltd. Written by FGW Media, Ltd. First Edition. www.fitgirls.com
Welcome You there. You look new. We don't know you. Hi! Welcome to the Fit Girl Revolution — join the party! “Wait, what about me over here? I've been a Fit Girl for like 437 days.” Welcome to you too, of course. Obviously. We're old friends. We know all each other's secrets. We've had like 7 slumber parties and 2 road trips. We're pretty tight. ! For all our newbies who don't know what Fit Girls is all about and just, like, accidentally stumbled on our website and into this download, we run 28 day Group Challenges every 5-6 weeks through our @fitgirlsguide Insta page. Group Challenges are when everyone follows the official Challenge eBooks at the same time and spends the month fitspiring each other, developing confidence like whoa, and just generally having a fierce time chilling out on Insta together. It's basically the best worldwide fitness girl hang ever, if we do say so ourselves. The official Challenge eBooks are the The 28 Day Jumpstart, Fitkini Body Challenge and Fit Girls Boot Camp. Deets on page 21-23! Also check out our BETA app for extra accountability along the way! ! If you're not comfortable posting from your regular Insta account, you can make a separate fitness account. That's why you see so many girls with “Fit Girl” names commenting on our Insta page. Those are the accounts girls have made to share their fitness journeys with each other. Oh and PS you can also find us on other social media here … ! Pinterest@FitGirlsGuide Twitter @FitGirlsGuide Snapchat @FitGirlsGuide Facebook @FitGirlsGuide
H.I.I.T It HIIT (aka High Intensity Interval Training) is a form of interval training where you alternate between working your butt off and active rest where you walk or lightly jog in place. HIIT workouts are short but super effective. They help you build endurance, lose fat while maintaining muscle, and burn more calories throughout the day after you're done exercising. But you have to work for it. During the “work your butt off” portion of the intervals you're working at 90% of your max effort. There's no time for chatting. It's all about you and your fierceness. You're working as hard as you can while keeping proper form. Never ever sacrifice form for speed. That's how injuries happen. HIIT is only recommended for advanced exercises. But have no fear! If you're new, you can do MIIT instead. That's Moderate Intensity Interval Training. You're working about 60% of your max effort — or whatever you have to give! You'll need an interval timer app for these workouts. There are loads of free ones online. You can also get a special “Tabata” app for the two Tabata Trio workouts. They already have the special Tabata interval timing in place. Remember to always warm up for 5 minutes and cool down for 3 minutes at the end of your workouts. (PS: And don't forget to stretch when you're done. No really. Don't make your body mad at you. You and your body must be EFFs — epic friends forever.)
Don’t mess with a chick who woke up early and is on a mission.
My First H.I.I.T. New to HIIT or don't have loads of time? Start here! Remember you can easily modify HIIT for Beginners by working at a moderate pace instead of a high pace. Be your own Fit Girl. There's no judging here. See the next page for descriptions of exercises!
20 secs Squat Jumps 20 secs Cross Jacks 20 secs Box Taps 1 minute active rest
PICK A LEVEL. Repeat the whole sequence 3 times for Beginners (6 minutes), 6 times for Intermediate (12 minutes), and 10 times for Advanced (20 minutes).
THE SQUAT JUMP. Do a standard squat but with your arms next to your ears to make it harder. Blast up into a jump and then land through the balls of your feet back into a squat. Legs shoulderwidth apart, tummy engaged. Squat less deeply if that's better for your body.
THE CROSS JACK. A fun spin on jumping jacks. Jump out with your arms out, jump in and cross your arms and legs in front of you, jump out again, jump in and reverse the cross.
THE BOX TAP. Stand in front of an object and lightly tap it with one foot. Jump, switch feet, and tap the object with the opposite foot, landing through the ball of your standing foot with a soft knee. Keep doing this continuously. If you’re up for the challenge, do these on your chair or bench so you have less equipment to drag around. The lower the object you tap, the easier the exercise — but it’s an intense exercise no matter what.
friends cardio. help friends do
Tabata Trio Get out your Tabata timer apps for this one! A Tabata is when you complete 8 rounds of 20 seconds hard work / 10 seconds active rest for one exercise. 4 minutes total. You'll be doing 3 full Tabatas for this workout aka 8 rounds of 20 seconds work/10 seconds rest for each exercise. Exercise descriptions are, again, on the next page!
1 Mountain Climber Tabata 1 minute active rest !
1 Jump Rope Tabata 1 minute active rest !
1 Squat Jump Tabata 1 minute active rest
PICK A LEVEL. If you're a beginner, only do the first two Tabatas and take a longer rest if needed. If you're advanced, repeat this whole workout twice (aka 6 Tabatas total).
THE MOUNTAIN CLIMBER. Start at the top of a push up — tummy engaged, one straight line, you know the drill. Now bring your right knee up so the ball of the right foot is touching the floor. Jump and switch the position of your legs so the left leg is bent and the ball of the left foot is touching the floor. For this exercise, you can go faster once you ace the form — just so long as you keep a perfect plank and keep your tummy engaged. Cardio + full body toning = A+ Fit Girl move.
THE JUMP ROPE. Real jump roping. Faux jump roping. It don't matter. Just make sure if you're faux jump roping that you jump like you're actually trying to make it over a rope. Feel free to get fancy with crossovers and any other rope tricks you have up your sleeve.
THE SQUAT JUMP. Do a standard squat but with your arms next to your ears to make it harder. Blast up into a jump and then land through the balls of your feet back into a squat. Legs shoulder-width apart, tummy engaged. Squat less deeply if that's better for your body.
i will only think kind thoughts about my body.
Tabata Trio Max Get out your Tabata timer apps again! Let's kick it up even more intense. “Whaaaaa! The last one was already more intense. You cray.” You'll love it. Next level fierce. Let's go!
1 Box Tap Tabata 1 minute active rest !
1 Burpee Tabata 1 minute active rest !
1 Bench Hop Tabata 1 minute active rest
PICK A LEVEL. If you want to get double next level fierce, repeat the whole workout twice. Yeah, our body hurts just thinking about it too.
THE BOX TAP. Stand in front of an object and lightly tap it with one foot. Jump, switch feet, and tap the object with the opposite foot, landing through the ball of your standing foot with a soft knee. Keep doing this continuously. If you’re up for the challenge, do these on your chair or bench so you have less equipment to drag around. The lower the object you tap, the easier the exercise — but it’s an intense exercise no matter what. THE BURPEE. Be kind to Burpees. They’re here to help. And they get a lot of hatin’. Stand with your feet shoulder-width apart. Crouch down. Jump out to a high plank. Jump back in. Stand up and jump into the air. Land with bent knees through the balls of your feet and go back down into a crouch for your next burpee.
THE BENCH HOP.Freaking heart this exercise so hard. Hold your bench by the sides and jump over it. Then jump back to where you came from. You can mime this exercise with a chair if you don't have a bench. Just hold the chair and pretend you're hopping over a bench. Works just as well.
Hiit hair don’t care.
Cardiyo Cardio. Cardio. All the cardi … yo. Pardon our fitsanity. (And pardon our use of bad wordplay in our apology for bad wordplay. We have no selfcontrol.) Up and at ‘em Fit Girl crew, let's sweat it out!
45 secs Cross Jacks 15 secs active rest !
45 secs Box Taps 15 secs active rest !
45 secs Burpees 15 secs active rest !
45 secs Jump Rope 15 secs active rest !
45 secs Bench Hops 15 secs active rest PICK A LEVEL. Repeat the whole sequence 1 time for Beginners (5 minutes), 3 times for Intermediate (15 minutes), and 5 times for Advanced (25 minutes).
THE CROSS JACK. A fun spin on jumping jacks. Jump out with your arms out, jump in and cross your arms and legs in front of you, jump out again, jump in and reverse the cross.
THE BOX TAP. Tap, jump, switch, tap. You got this.
THE BENCH HOP. Freaking heart this exercise so hard. Hold your bench by the sides and jump over it. Then jump back to where you came from. You can mime this exercise with a chair if you don't have a bench. Just hold the chair and pretend you're hopping over a bench. Works just as well.
THE BURPEE. Be kind to Burpees. They’re here to help. And they get a lot of hatin’. Stand with your feet shoulderwidth apart. Crouch down. Jump out to a high plank. Jump back in. Stand up and jump into the air. Land with bent knees through the balls of your feet and go back down into a crouch for your next burpee.
THE JUMP ROPE. We’re cool on this one, right?
Look in the mirror and say, “I’m excited to do my cardio!” You might be lying but that’s ok. As long as you go do it.
Abs for Days Last but not least, abs abs abs abs — that's 4 abs on account of you'll be doing 4 exercises. Prepare to make your core hate you but love you too!
30 secs Russian Twists
30 secs Mountain Climbers
30 secs Bicycle Crunches
30 secs Plank
1 minute active rest
PICK A LEVEL. Repeat the whole sequence 2 times for Beginners (6 minutes), 5 times for Intermediate (15 minutes), and 8 times for Advanced (24 minutes).
THE MOUNTAIN CLIMBER. You’re a champion mountain climber now, right? THE BICYCLE CRUNCH. This is one of the most effective core exercises, so get ready to do a lot of them. Start lying down on the ground and then crunch up with your elbow reaching toward your opposite knee and the other leg extended at a 45 degree angle. Now switch sides. Keep alternating as you go. Make sure your hands are to the sides of your ears not behind your head so that you're only using your core to lift and not straining your neck. THE RUSSIAN TWIST. Sit on the floor leaning slightly back with your legs together, back straight, and tummy pulled in tight tight tight. Lift your legs off the floor a few inches. Now twist from one side to the other keeping your legs as still as possible. All the movement is coming from your core. This takes practice to master. Don’t be frustrated if your legs want to move at first. As you learn to engage your abs harder, you’ll be able to keep your legs stiller. This is an awesome exercise worth investing practice time in! (PS: Rest your heels gently on the floor until you master the form and then raise them up like our girl Meg here once you get more experienced!)
THE PLANK. Start in the top of a pushup then lower to your forearms. Now, imitate a plank of wood by tilting your pelvis forward and pulling your belly button toward your spine. Don’t let your neck droop. Squeeze your abs as tight as you can throughout the whole plank so your back doesn’t arch. This is what gets you results and what keeps your back and shoulders safe. Breathe. You’re planking! #applause
live today in a way you’ll feel amazing about when your head hits the pillow tonight.
Join the Fit Girl Fam! Learn to rock the Fit Girl lifestyle for transformative results inside and out! The 28 DAY JUMPSTART is a beginner-friendly crash course in everything Fit Girl. This is, truly, a lifestyle and not a diet. You will be amazed at how much you can accomplish in less than a month if you give it your all with thousands of other Fit Girls cheering you on!
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Follow the guides at the same time as thousands of other fab chicks during our group challenges! a new one starts every 5-6 weeks!
The 28 DAY JUMPSTART eBook includes … * Full meal plan * Full exercise plan * No gym required * No equipment required * Weekly grocery lists * Meal prep schedules * Vegan, vegetarian & gluten-free options!
You've finished the Jumpstart…now what? It's time to take on the FITKINI BODY CHALLENGE aka “the next 28 days.” All new recipes and all new workouts. Kick things up to the next level with this intermediate Fit Girl Challenge!
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The FITKINI BODY eBook includes … * Over 20 new recipes * Vegan, vegetarian & gluten-free options * Full exercise plan * No gym required * No equipment required * Sculpt your legs, lift your bum, tone your arms and tummy!
www.f itgirls.c om
Add FIT GIRLS COOK to your Fit Girl library for the most meal planning options! Over 40 new recipes that aren't in the other books! You can mix-and-match the meals in Fit Girls Cook with all of the recipes in the 28 Day Jumpstart and Fitkini Body Challenge!
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The FIT GIRLS COOK eBook includes … * 40 all new recipes * 400 calories and under * Fit Girl Desserts * Meal Planning charts * Tips for weekly Meal Prepping * Substitution lists * Vegan, vegetarian & gluten-free options!
Are you all, “Help! My body is mad at me for feeding it too much crap and I just want to be super duper nice to it!” Ditch the fads and get back on track the real food healthy way! Or you can just use this book as a cookbook to add more meal options to your Fit Girl repertoire!
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The FIT GIRL DETOX eBook includes … * 7-Day Meal Plan * Grocery List * Meal Prep Schedule * Frugal Girl Tips * Vegan, vegetarian & gluten-free options
stay tuned to our @fitgirlsguide insta page for group challenge announcements!
You've finished Fitkini ... now what? Welcome to FIT GIRLS BOOT CAMP. You're about to take your Fit Girlventure to the next level. You're about to work harder than you've ever worked before, to feel stronger than you've ever felt before, and to find an internal fierce you didn't know you had.
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The FIT GIRLS BOOT CAMP eBook includes … * 3 month advanced total body toning * 30 minutes or less a day * Weight and HIIT training * No Gym Required * Quickie workouts for busy days * All you need are hand weights, a mat, and a sturdy chair!
Fit Girls Boot Camp comes with a printable #12WEEKSOFFIERCE motivational journal to help you track your progress, conquer common Fit Girl Struggles, and go on a fitmazing voyage of self-discovery! (Oh and PS: It has 14 fitspirational coloring pages - including the cover!)
Fit Girl World awaits your arrival. No really. Come play!
P hoto Credits All drawings of exercises are the property of FGW Media Ltd.
! Cover Evgeniya Porechenskaya/shutterstock.com (background collage) Cover Gemenacom/shutterstock.com (shorts) P5 pimpic/www.shutterstock.com p8 Everett Collection/www.shutterstock.com p11 sommthink /www.shutterstock.com p14 Lukas Maverick Greyson /www.shutterstock.com p17 sagir/www.shutterstock.com p20 Anviczo /www.shutterstock.com p21 Everett Collection/shutterstock.com p21 100ker/Shutterstock.com (Fitkini border) p21 Ingvar Bjork/Shutterstock.com (Fitkini dots) p21 ESW/Shutterstock.com (Fitkini figure) p22 Iveta Angelova/shutterstock.com p22 lulu/shutterstock.com p23 nito/shutterstock.com (weight) p23 tukkki/shutterstock.com (heart background) p 23 Natalia-flurno/shutterstock.com (shoes)
