#ANNAVICTORIA 2

Legal & Medical DisclaimerNo part of this eBook, in part or in full, may be reproduced, stored, copied, or

transmitted by any means without the express written consent of the owner, Anna Victoria. If you will be printing it on a public computer, you must delete it from

the computer once you are done. Each users name and transaction information is stamped on each eBook.

Violations of this copyright will be enforced to the fullest extent of the law.

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do

not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result

from negligence, accident, or any other cause.

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and

particularly with respect to any symptoms that may require diagnosis or medical attention.

The information in this book is meant to supplement, not replace, proper training. Like any sport involving speed, equipment, balance and environmental factors, (this sport) poses some inherent risk. The authors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not

take risks beyond your level of experience, aptitude, training, and comfort level.

Artwork Illustrations Copyright © 2015 by Shutterstock

Book Design and Production by Stefan Anderson www.andersun.co

Written by Anna Victoria

Copyright © 2015 Anna Victoria. All rights reserved.

www.annavictoria.com

#ANNAVICTORIA 3

Hi there! If you are reading this, that means you

have taken the first step towards a healthier

life and getting the results you deserve –

Congratulations! I am so excited to help you

get started and on your way to being the best

YOU you can be!

Over the last few years, I have helped over

100,000 women across the globe achieve their

dream body and even more importantly, make

a healthy lifestyle change. With the help of my

Fit Body Meal Plan Guide and Training Guide,

you are going to experience increased energy

levels, improved health and of course, healthy

weight loss.

This is not a program that is going to make you

shed drastic weight within a matter of days, not

even within a matter of weeks. Why? Because

that’s unrealistic. The quicker you shed weight,

the more likely you are to gain it right back.

This is not my goal. My goal is to help you get

the weight off and keep it off, and you’re going

to do that through healthy, balanced eating

and regular exercise. There’s no secret pill or

secret method; it’s all about consistency and

dedication, and I am here to give you all the

tools you need in order to succeed. Until you

are 100% satisfied and happy with your body

and your health, my job is not done.

The next 12 weeks are going to push you,

challenge you and reward you. You are going

to experience physical, mental and emotional

changes you never thought possible by simply

changing your eating habits and exercise

routine. I am SO excited to pass onto you the

amazing transformation I have experienced

(both of body and mind) and get you on the

road to being the best YOU you can be.

I N T R O D U C T I O N

#ANNAVICTORIA 4

TransformationABOUT my

Before we get started, I want to give you a bit more detail about my own journey and what inspired me to write the Fit Body Guides.

It started back in November 2012, which seems like yesterday! I had no idea where to start, what to eat, or what workouts to do, but I knew I needed to make a change.

I was in my early 20’s, in college full time, working full time, and the last thought that would ever cross my mind was my health. It’s sad, but it’s true. I had no concept of nutrition, how the food I put in my body was responsible for how I felt on the inside, or of the health problems I would eventually incur. My journey started from the inside, as I had no problem with how I looked on the outside. Sure, I dreamed of having a flat stomach, but in my mind, no amount of diet or exercise would ever change it, so why bother?

Now, I know better. I now know what a profound impact food has not just on my looks, but on my health. I now know the power of motivation, dedication and knowledge. This is what I want to pass on to women all over the world, and help them achieve the same mental and physical transformation I did. Not only will you feel better about yourself, you will gain a newfound confidence to take on anything that stands in your way. This is about SO much more than weight loss. It’s about showing yourself just how capable and strong you are when you set out to achieve a goal, and then doing it. It’s empowering!

From that day in November 2012, I dedicated my time to researching, testing, finding the best ways to eat healthy, while still eating delicious food, and get results to feel and look my best. I have gone through those moments of thinking “I cannot be in the gym for two hours a day, there has to be a better way of getting results!” and “This food is so boring... there HAS to be a better way to enjoy eating healthy.”

I have found solutions to each of these huge problems people encounter along their journey and I am so excited to share them with you. So now it’s your turn! I am going to guide you through your journey, not just for 12 weeks, but for a lifetime of healthier choices.

This is not a diet. This is a way of life.

#ANNAVICTORIA 5

The first step to beginning your journey is to take Accountability Pictures, also known as Before and After pictures.

This is how you will document your progress. It may surprise you to know that these pictures will serve as some of your greatest motivation throughout your journey. From week to week, your body will be making small changes that you won’t see just by looking in the mirror, but

Accountability Pictures when you compare photos side by side, you’ll be amazed at your progress! This will be the go-to measurement tool to see how your body has changed.

We will not be using the scale. Why not, you ask? The scale will not know how much body fat you have lost and how much lean muscle you have gained. Another method of tracking your progress is with measuring tape and a body fat percentage machine, which can be found in most gyms - I would highly recommend doing this as well.

Here are a few tips for taking your Accountability Photos:

• Wear the same sports bra/crop top and shorts/underwear each time.

• Take the photo in the same three positions each time: front, side, and back - with your legs and arms in the same position.

• Take the photo in the same, FULL length mirror, in the same lighting.

• Clean up the background :) It can be distracting to your progress and we want these pictures to highlight the amazing changes in your body, not the dirty clothes behind you!

IN ORDER TO FAIRLY EVALUATE YOUR PROGRESS THROUGH YOUR ACCOUNTABILITY PICTURES, IT IS

IMPORTANT TO KEEP AS MANY VARIABLES IN YOUR PHOTOS AS ALIKE AS POSSIBLE

taking

#ANNAVICTORIA 6

Additional Methods

• Measurements with measuring tape; measure thighs, lower belly, waist,

bust, and your arms.

• Bodyfat Percentage Test; Can be done at a doctor’s office or at

most gyms - Highly Recommend.

Last Resort Method

The scale: I do not recommend using the scale. Throughout the next 12

weeks, you will be losing fat while gaining lean muscle, and the scale will not

properly reflect this. This is because one pound of lean muscle takes up HALF the space one pound

of fat does. This means you can have less fat on your body but weigh the exact same! Also, we are

women! We have hormones that make us retain water some days more than others, even when it’s

not that time of the month and this can cause the number on the scale to fluctuate even if

we are genuinely losing fat from our bodies. It is not fair to you or the hard work you will

be putting in to get stuck on this number when it doesn’t give an accurate reflection of

your progress. Let’s stick to accountability photos. :)

I have one other requirement for

Accountability Photos. I want you to

SMILE in your before AND your after

photos! You should be excited for this

journey you are about to embark on,

all the knowledge you are going to

accumulate not only about health and

fitness, but about yourself! Let’s see

that beautiful smile and show us just

how ready you are to take these next

12 weeks head on!

DON’T FORGET TO SMILE IN YOUR BEFORE AND YOUR

AFTER PHOTOS!

TAG @ANNAVICTORIA OR #ANNAVICTORIA SO I CAN SEE YOUR PROGRESS AND JOIN IN ON YOUR JOURNEY, OR EMAIL YOUR PHOTOS TO HELLO@ANNAVICTORIAFIT.COM

#ANNAVICTORIA 7

The Fit Body Workout Guide is based on high intensity strength, resistance and plyometric training. Over the years, I have researched, experimented, and tested several different workout techniques, routines and styles. I often was left thinking there had to be a better way to get results, to enjoy my workouts and not have to spend hours in the gym. This is where the Fit Body Training Guide comes in. I am excited to pass on to you all my research and experience to help you get the results you deserve.

You can do all of the workouts straight from home, at the gym, in the park - wherever you would like, and they only take 30 minutes! All you need are a couple dumbbells, a yoga mat and energy to attack the workout.

Fit Body Training GuideABOUT THE

TONING & STRENGTH DAYS

CARDIOVASCULAR & AB TRAINING DAYS

MONDAY

LEGS & GLUTES(LOWER BODY)

WEDNESDAY

ARMS & BACK(UPPER BODY)

FRIDAY

TOTAL BODY

TUESDAY

ABS &CARDIO

THURSDAY

ABS &CARDIO

SATURDAY

ABS &CARDIO

REST DAYSUNDAY

RELAX AND PREPARE FOR THE NEXT WEEK!

WEEKLY STRUCTURE

Your workout weeks are broken down into: three days of toning & strength workouts, three days of cardio & ab workouts, and finish up with one full rest day!

#ANNAVICTORIA 8

ABOUT THE

FBG ScheduleThe main focus of this program is high intensity strength, resistance and plyometric training. This method is most effective in building a lean and toned body, while still shedding fat at the same time. Strength training is what will help you build lean muscle, while the cardiovascular and high intensity workouts are what will help you shed the fat.

STRENGTH

HI-INTENSITY

STRETCHING

TONING

CARDIO

STRETCHING

STRENGTH

HI-INTENSITY

STRETCHING

TONING

CARDIO

STRETCHING

STRENGTH

HI-INTENSITY

STRETCHING

TONING

CARDIO

STRETCHING STRETCHING

REST

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Toning and Strength Training: Monday-Saturday: 30 minute workouts

High Intensity Training: Monday, Wednesday, Friday: 30 minutes

Cardiovascular & Ab TrainingTuesday, Thursday, Saturday: 40 minutes

StretchingMonday-Sunday: 5-10 minutes

Rest DaySunday is your full rest day. Tuesday, Thursday, and Friday are considered half

rest days simply because you are not engaging in strength training or working any major muscle groups. So on these half rest days, you will be doing cardiovascular exercises and targeted ab circuits. Working on your abs post-cardio is a great way to push them to the next level since you engage your abs through cardiovascular

exercise and proper breathing.

#ANNAVICTORIA 9

Monday, Wednesday and Friday focus on major muscle groups and consist of three circuits. Each circuit contains three exercises to be performed one after another, with a rest period after each circuit. The total time should take 29 minutes and 30 seconds.

CIRCUIT 1 2.5 Minutes

EXERCISE 1EXERCISE 2EXERCISE 3

REST 30 seconds

CIRCUIT 2 2.5 Minutes

EXERCISE 1EXERCISE 2EXERCISE 3

REST 30 seconds

CIRCUIT 3 2.5 Minutes

EXERCISE 1EXERCISE 2EXERCISE 3

REST 60 seconds

REPEAT FOR 3 ROUNDS TOTAL

Tuesday, Thursday and Saturday focus on cardiovascular and abdominal training, beginning with one 30-minute cardio session, and 10 minutes of abdominal training exercises broken down into two circuits. Once again, these circuits are to be performed one after the other, with a rest period after each circuit.

CARDIO30 Minutes

WEEKS 1-4: LISSWEEKS 5-8: LIMITWEEKS 9-12: HIIT

STRETCH 5 minutes

AB CIRCUIT 1

EXERCISE 1EXERCISE 2EXERCISE 3

REST 30 seconds

AB CIRCUIT 2

EXERCISE 1EXERCISE 2EXERCISE 3

REST 60 seconds

REPEAT FOR 3 ROUNDS TOTAL

Cardio + Ab Circuits

Strength Training Circuits

CIRCUIT 1 CIRCUIT 2

CIRCUIT 3

#ANNAVICTORIA

LUNGE 10 EACH LEG

REPS

20

BULGARIAN SQUAT10 EACH SIDE

REPS

16

POP SQUATREPS

15

5-10

LBS

LUNGE + SHOULDER PRESS1 ROUND = 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 SHOULDER PRESS

ROUNDS

8

5-10

LBS

5-10

LBS

LEGS + GLUTESFBG 1 WEEKPREVIEW

REPS

20

REPS

10

ROUNDS

8

WEIGHTED SQUAT + SHOULDER PRESS 10 EACH LEG

JUMPING SPLIT SQUAT

BURPEE + SQUAT JUMP1 ROUND = 1 BURPEE + 1 SQUAT JUMP

ONE LEGGED GLUTE BRIDGE 1 ROUND = 10 LEFT LEG BRIDGE + 10 RIGHT LEG GLUTE BRIDGE

ROUNDS

3 JUMPING LUNGE5 EACH LEG

REPS

10

COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONE

MINS

5-10

30MIN.

CIRCUIT 1 CIRCUIT 2

#ANNAVICTORIA

REVERSE SITUPREPS

15

SINGLE LEG LOWERING10 EACH LEG

REPS

20

ROUNDS

3MOUNTAIN CLIMBER + PUSHUP1 ROUND = 10 MOUNTAIN CLIMBER + 3 PUSHUPS

CARDIO + ABSFBG 1 WEEKPREVIEW

REPS

15

REPS

20

SECS

30

LYING LEG RAISE

BICYCLE CRUNCH10 EACH LEG

PLANK

CARDIO

CIRCUIT 1 CIRCUIT 2

CIRCUIT 3

#ANNAVICTORIA

PUSHUPREPS

8

SUMO DEADLIFT + SHOULDER PRESS1 ROUND = 1 SUMO DEADLIFT + 1 SHOULDER PRESS

ROUNDS

8

SIDE PLANK1 ROUND = LEFT PLANK 15 SEC. + RIGHT PLANK 15 SEC.

ROUNDS

2

TRICEP DIPFEET RAISED + BODY RAISED

REPS

83-8

LBS

5-10

LBS

3-8

LBS

BACK + ARMSFBG 1 WEEKPREVIEW

REPS

10

ROUNDS

8

ROUNDS

4

SNAP JUMP

LATERAL RAISE + LUNGE LATERAL RAISE1 ROUND = LAT RAISE + LEFT LUNGE LAT RAISE + RIGHT LUNGE LAT RAISE

MOUNTAIN CLIMBER +COMMANDOS1 ROUND = 10 MOUNTAIN CLIMBERS + 5 COMMANDOS

BICEP CURL + SHOULDER PRESS1 ROUND = 1 BICEP CURL + 1 SHOULDER PRESS

ROUNDS

8

SIDE TO SIDE BENCH JUMP10 REPS EACH SIDE

REPS

20 COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONE

MINS

5-10

CIRCUIT 1 CIRCUIT 2

CIRCUIT 3

#ANNAVICTORIA

WALKOUT PUSHUPREPS

10

SQUAT PULSE + SQUAT JUMP1 ROUND = 5 SQUAT PULSES + 1 SQUAT JUMP

ROUNDS

8

JUMP ROPEJUMPS

60

JUMPING LUNGE5 REPS EACH SIDE

REPS

10

10-15

LBS

8-13

LBS

TOTAL BODYFBG 1 WEEKPREVIEW

REPS

15

REPS

20

ROUNDS

8

WEIGHTED GLUTE BRIDGE + PLATFORM

SWINGING SIDE PLANK DIPS10 EACH SIDE

BURPEE + COMMANDO1 ROUND = 1 BURPEE + 1 COMMANDO

SQUAT + SHOULDER PRESS1 ROUND = 1 SQUAT + 1 SHOULDER PRESS

ROUNDS

8

PLANK JUMPSJUMPS

20 COOLDOWN + STRETCHAFTER ENTIRE WORKOUT IS DONE

MINS

5-10