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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.

The publisher and author do not assume, thereby disclaiming,

any liability to any individual for any loss or damage caused by inaccuracy.

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.

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.)

Dont 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 youre 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 its 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 youre 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 its an intense exercise no
matter what.
THE BURPEE. Be kind to
Burpees. Theyre 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
dont 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. Theyre 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. Were

cool on this one, right?

Look in the
mirror and say,
Im excited to
do my cardio!
You might be
lying but thats
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. Youre 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. Dont be frustrated if your legs
want to move at first. As you learn to engage your
abs harder, youll 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. Dont let your neck droop. Squeeze your abs as
tight as you can throughout the whole plank so your back doesnt arch. This
is what gets you results and what keeps your back and shoulders safe.
Breathe. Youre planking! #applause

live today in a
way youll 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!

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 Jumpstartnow 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!

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!

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!

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.

The FIT GIRLS BOOT CAMP eBook includes

* 3 month advancedtotal 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)