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Free Workout Programs

Full body fat burn, booty gains & flat belly in 28 Days (medium)

  • Duration: 21 days
  • Location: At Home
  • Workouts per week: 3 - 4
  • You`ll need: Yoga mat, equipment is optional
  • Focus: Full body
  • Level: advanced beginner/intermediate

This program targets your full body: burn fat, tone up muscles, ABS, upper body, grow booty. Add equipment to increase intensity levels.

Low body weight (weight is too low compared to your height and age):15 to 35 min workout per day. Max 3 times a week. (check out Q&A below)

Average body weight or overweight (weight is high compared to your height and age). Combine this program with other fat loss programs. 30 to 50 min per day. 3 - 5 days per week.

For effective fat loss and weight loss: try half day intermittent fasting/calorie deficit, avoid over eating, cook healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body.

IMPORTANT: Be recovered for your sessions, consume adequate healthy proteins, get enough sleep regularly and listen to your body.

Begin with 1 video or do all as your strength levels/schedules. Rest 1 - 2 weeks before you start a new program 

WEEK 1

1
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
2REST
3
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
4REST
5REST
6
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
7
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video

WEEK 2

8REST
9REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
12REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
14
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video

WEEK 3

15REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
17REST
18REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
20
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video

WEEK 4

22REST
23REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
25REST
26REST
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
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Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video
Full body fat burn, booty gains & flat belly in 28 Days (medium)  workout video

Frequently Asked Questions

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