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Contents: Introduction 4

Let's Talk About Goals 8

The Key to Shredded Abs 10
How Does It Work? 13
4 Tips Before You Start 15
What You'll Need 16
Workout Schedule 17
Workout A 18
Workout B 22
Workout C 26
Exercise Glossary 30
Nutrition and Guidelines 39
Eat With Me 41
Bonjour!
My name is Anais Zanotti.

I am from the beautiful city of St Tropez France now residing in

the Palm Street state of Miami!

I will be your coach for the next 6 weeks!

You probably downloaded this eBook because you are seeking a

change...

A change in routine,
Your body,
And your lifestyle.

I want to congratulate you and taking this one small step that will
transform your life!

You see, there was a time where I was doing countless hours of
cardio at the gym...

I had an unhealthy relationship with my body and food that

caused catastrophic e fects.

I ended up spending 4 hours at the gym every single day!

Crazy right?
What's even more crazy is that I was getting nowhere...

Eventually,
I figured out what works and what doesn't.

I went through these struggles so you don't have to!

Above is my body today – healthy and feeling better than ever!

Now I help people just like you get their dream bodies.

Here are just a few of my students that put in the work, consistency
and perseverance.
I couldn't be more proud.
If you stay on this path, you will unlock the version of yourself that
is hiding deep down inside.

Please know, this will NOT be easy.

This is NOT a quick overnight fix.

If you truly want the results you are seeking, you must push
yourself every day, every workout and with every breath.

Most importantly, you CANNOT give up!

You must be willing to preserve even when you your mind tells you
that it's not possible.

You see, that's why I created this 6 Week Ab Program...

I want to see you absolutely succeed!

If you give your all over these next six weeks, I promise you will see
a change!

Not only in your body but in your mind.

When you have completely crushed this program, please reach out
to me on Instagram (@anaiszanotti) or shoot me an email
(anaisfit1@[Link]) and let me know how this eBook has
changed your life.

I love seeing my clients absolutely crush their goals!

So without further or do, let's get down to it!

If you want maximum results and want to work closely with
me,If you
youwant maximum
can schedule results
a Free and want
discovery [Link] work closely with me,
withcan
you me,schedule
you can schedule a Free discovery
a Free discovery call. call.
I am a certified NASM-CPT trainer, Weight lost Specialist,
I am a certified
Women NASM-CPT
Fitness Specialist andtrainer, Weight
Nutrition lost Specialist, Women
Expert.
WomenSpecialist
Fitness Fitness Specialist and Nutrition
and Nutrition Expert. Expert.
If you want to to talk to me personally so I can show you how
youIf you
can want to to
truly eat talktrain
and to me personally
however so I can
you want show you how you
without
howtruly
can you can
sabotaging eat trulytrain
and
results. eat and train however
however you wantyou wantsabotaging
without without
ging results.
If you have been struggling to lose wait or been stuck for a
while and need help. a while

Schedule your call with me here:

Calendly link: [Link]
anaisfit/30min
 6 WEEK
SHREDDED
ABS
PROGRAM
Let’s Talk About
Goals
It's crucial before jumping into
anything that you determine what
you want your goal to be...

This goal is going to keep you on the

right path even on those days when
all you feel like doing is sitting on
the coach.

Bumps in the road WILL happen

and that's perfectly okay as long as
you're overcoming them.

Understand where you want to go –

have an end sight in mind.

Always, always, always measure

your progress and make sure you
are sticking to the path that will
lead you to the destination you have
envisioned.
Use your goals to sustain Set short term attainable goals –
momentum – seeing your progress whether you're a beginner or even
can be quite addicting. In fact, intermediate, you want to set a goal
reaching goals can cause a release that you can reach within 4 weeks.
of dopamine in the brain once Why you might ask? Because this
attain. I always suggest my clients short-term goal will help keep your
to take progress pictures every eyes on the prize that will be coming
three weeks. up very soon!

Your goals will help you avoid Next, set long term attainable
procrastination – when you set goals – Long term goals are going to
goals for yourself, it will keep you serve as the absolute bigger picture
accountable. Instead of just simply where short term goals help you stay
working out and feeling aimless, focused on this bigger picture.
you have a reminder and purpose Visualize yourself a year from now.
as to why you are doing what you Where do you want to be? When you
are doing. have it figured out, write it down
and put it in a place where you will
see it every day.
The Key to
Shredded
Abs
There is an old saying that everyone has
heard at least once:

“Abs are made in the kitchen”

Whoever said this forgot one other

important factor...

Abs are also built in workouts.

Clients ask me all the time, “Anais, what's

more important? Working out or eating
clean?”

The answer is both!

You cannot have the shredded six pack

you want by sitting on the coach and not
training your muscles.

Just as you can't have them by eating

McDonalds every day and working out.
There must be equal amounts of Eat less calories than you burn -
clean eating and exercising. To avoid going crazy and causing
shock to your body, I always suggest
Most importantly, in order to see that my clients eat 10% below the
your abs, you must have a low body amount of calories their body needs
fat percentage. to maintain their current weight. Of
course in order to do this you will
Below are the general body fat need to do more than ab exercises.
guidelines for shredded abs:
Yes I know, here comes that word
Body Fat % For Men most dreaded truth - you will have
Lean: 10-14% to perform cardio several times a
Very Lean: 9% week.
Competition: 3-6%
Now you're probably wondering why
I suggest only eating 10% below your
Body Fat % For Women
maintenance caloric intake.
Lean: 16-20%
Very Lean” 15% Of course, you can go higher BUT
Competition: 8-12%
I do not recommend eating less than
Here are a few ways to achieve the 20% below maintenance .
right percentage...
You do not want to eat extremely
Track your macros - Macros are below the amount of food your body
those proteins, fats and carbs that needs...
are in every food. Your body requires
a total amount to properly function. Doing this will cause your
When calculated correctly, eating by metabolism to move slower than a
the specified marco amount will sloth.
produce amazing results.
What's even worse, you will burn less calories.

And please, please, please don't go absolutely insane counting your calories.

While this is important, I want you to be more concerned with how you look,
and the quality of food you are choosing to put in your body.

Remember to ask these questions:

Are you seeing progress? Do you notice any di ferences?

That is why progress pictures are so vitally important.

Don't forget to take pictures before you start this program and every three
weeks so you can ensure you are progressing ;)
How Do These
Workouts
Work?
These workouts are broken down
into rounds that will last varying on
the time specified of each exercise.

Each workout will consist of one to

two di ferent circuits that you will
do three times every week allowing
1-2 days in between for rest.

During the warm up and circuits,

you will rest for one two minutes in
between each round.

Do not rest any longer than this

otherwise your body will start to go
into cool down mode.

Always be sure to do each exercise

as instructed in the workout
The most important thing is to push yourself through each exercise and
make sure you are tracking the amount of reps you have done in each circuit.

Why write these down?

Throughout this program, it is important that you are continually getting

better.

When you write down the number of reps you were able to do, you have a
goal to beat the next time.

Do not do these workouts more than 3x a week so your muscles have ample
time to rest so you can kill the next set of circuits.
4 Tips Before
You Start
1. Pick a time in the day where you have
the most energy to train your abs. This
way you can push yourself and get closer
to your goals.

2. Train your abs a ter a cardio session

or at the very end of your workout.
Training your abs alone will not burn
enough calories in a single workout
session.

3. Eat one hour before your workout.

However, do not consume too much food
as this can a fect your range of motion and
can cause nausea.

4. When performing these exercises,

you MUST maintain focus and keep track
of your reps. Every rep counts. So make
sure each one is done with quality, even if
you have to slow down and maintain good
form.
 What You'll
Jump Rope Need:

A Mat

Stability Ball

Commitment :)
 WORKOUT
SCHEDULE
Each workout will be completed every Monday,
Wednesday, and Friday.

It's highly important to do these workouts one day

apart. While I never encourage you to skip  a
workout, if you miss do, don't beat yourself up.

Just make sure you do them in order with atleast

one day's rest in between.

For example, if you miss Monday's workout, 

complete the Monday's workout on Tuesday. Then
complete  Wednesday's workout on Thursday.

Yes, your schedule will be done on different days

but the most important thing is to do the workouts
and more importantly stay comitted.

YOUR SHREDDED
ABS SCHEDULE
WEEK: WORKOUT:
Week 1 & 2 A
Week 3 & 4 B
Week 5 & 6 C
Week 1 & 2: Monday & Friday

WORKOUT: A

WEEK 1 & 2: MONDAY & FRIDAY

WORKOUT A
WARM UP: 3X EACH WITH NO REST IN BETWEEN EXERCISES CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1-2 MINUTES REST IN BETWEEN EACH ROUND 1-2 MINUTES REST IN BETWEEN ROUNDS

Jumping jacks (45 secs) Hanging toes to the bar (10 reps)
Cross jacks (45 secs) Cross body mountain climbers (45 secs)
Mountain climbers ( 45 secs) Hanging corner to corner (10 reps each)
Walking plank toe touch ( 12 reps)
Lying leg raises / lift (20 reps)
V-ups , 3 secs up, 3 secs down (45 secs)
Hanging L-sit (30 secs)

WARM UP: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN EACH ROUND

JUMPING
JACKS
(45 SECS)

CROSS JACKS
(45 SECS)

MOUNTAIN
CLIMBERS
(45 SECS)
 Week 1 & 2: Monday & Friday

WORKOUT: A

CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

CROSS BODY
MOUNTAIN
CLIMBERS
(45 SECS)

PLANK TUCK
JUMPS
(30 SECS)

PLANK JACKS
(30 SEC)

BALL PLANK
(1 MIN)

RUSSIAN TWIST
(30 SECS)

FLUTTER KICKS
(45 SECS)

V-UPS
(45 SECS)
 Week 1 & 2: Wednesday

WORKOUT: A

WEEK 1 & 2: WEDNESDAY

WORKOUT A
WARM UP: 2X EACH WITH NO REST  IN BEWEEN EXERCISES CIRCUIT 2: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1-2 MINUTES REST IN BETWEEN EACH ROUND 1-2 MINUTES REST IN BETWEEN ROUNDS
Jumping jacks (1 min) Flutter kicks (45 secs)
Cross jacks (1 min) Laying toe touch (15 reps each)
Lying windmill (45 secs)
CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES V-ups (45 secs)
1-2 MINUTES REST IN BETWEEN ROUNDS

Mountain climbers (45 secs)

Plank tuck jumps (30 secs)
Plank side to side (45 secs)
Ball plank (45 secs)

WARM UP: 2X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN EACH ROUND

JUMPING JACKS
(1 MIN)

CROSS JACKS
(1 MIN)

CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

MOUNTAIN
CLIMBERS
(45 SECS)

PLANK TUCK
JUMPS
(30 SECS)
 Week 1 & 2: Wednesday

WORKOUT: A

CIRCUIT 1 CONTINUED: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

PLANK SIDE TO
SIDE
(45 SECS)

BALL PLANK
945 SECS)

CIRCUIT 2: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

FLUTTER KICKS
(45 SECS)

LAYING TOE
TOUCH
(15 REPS EACH)

LYING
WINDMILL
(15 REPS EACH)

V-UPS
(15 REPS EACH)
Week 3 & 4: Monday & Friday

WORKOUT: B

WEEK 3 & 4: MONDAY & FRIDAY

WORKOUT B
WARM UP: 3X EACH WITH NO REST DURING EXERCISE
1-2 MINUTES REST IN BETWEEN EACH ROUND
Jump rope (2 min)

CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

Hanging toes to bar (10 reps each)

Cross body mountain climbers (30 secs)
Hanging corner to corner (10 reps each)
Walking plank toe touch (45 secs )
Lying leg raises/lift (20 reps)
Hanging L-sit (30 secs)

WARM UP: JUMP ROPE (2 MIN)

3X EACH WITH NO REST DURING EXERCISE
WITH 1-2 MINUTES REST IN BETWEEN EACH ROUND

CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

HANGING TOES
TO BAR
(10 REPS)

CROSS BODY
MOUNTAIN
CLIMBERS
(45 SECS)

HANGING
CORNER TO
CORNER
(15 REPS)

WALKING PLANK
TOE TOUCH
(45 SECS)
 Week 3 & 4: Monday & Friday

WORKOUT: B

CIRCUIT CONTINUED: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

LYING LEG
RAISES/LIFT
(20 REPS)

V-UPS, 3 SECS
UP, 3 SECS
DOWN
(45 REPS)

HANGING L-SIT
(30 SECS)
Week 3 & 4: Wednesday

WORKOUT: B

WEEK 3 & 4: WEDNESDAY

WORKOUT B
WARM UP: 3x EACH WITH NO REST DURING EXERCISE
1-2 MINUTES REST IN BETWEEN EACH ROUND

Jump rope ( 2 min)

CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS
Hanging knee raise (15 reps)
Plank jacks (45 secs)
Push-ups (15 reps)
Hanging leg flutters (15 reps)
Plank toe touch (15 reps each side)
Plank side to side (45 secs)
Plank ball with hands (1 min)
Laying toe touch (30 reps)

WARM UP: JUMP ROPE (2 MIN)

3X EACH WITH NO REST DURING EXERCISES
1-2 MINUTES REST IN BETWEEN EACH ROUND
CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1-2 MINUTES REST IN BETWEEN ROUNDS

HANGING KNEE
RAISE
(15 REPS)

PLANK JACKS
(45 SECS)

PUSH-UPS
(15 REPS)

HANGING LEG
FLUTTERS
(15 REPS)
Week 3 & 4: Wednesday

WORKOUT: B

CIRCUIT CONTINUED: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1-2 MINUTES REST IN BETWEEN ROUNDS

PLANK TOE
TOUCH
(15 REPS EACH
SIDE)

PLANK SIDE
TO SIDE
(45 SECS)

PLANK BALL
WITH HANDS
(1 MIN )

LAYING TOE
TOUCH
(15 REPS)

AT THE END OF WEEK THREE?

DON'T FORGET TO TAKE A PROGRESS PICTURE ;)

Week 5 & 6: Monday WORKOUT: C

WEEK 5 & 6: MONDAY

WORKOUT C
WARM UP: 3X EACH WITH NO REST DURING EXERCISE
1 MINUTE REST IN BETWEEN EACH ROUND
Jump rope (2 min)
CIRCUIT: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1 MINUTE REST IN BETWEEN ROUNDS
Hanging scissors (10 reps each)
Plank jacks (30 secs)
Hanging knee raises (45 secs)
Lying Windmill (45 secs)
Plank tuck jumps (30 secs)
Squat toes to squat jump (15 reps)
Hanging L-sit (45 secs)

WARM UP: JUMP ROPE (2 MIN)

3X EACH WITH NO REST DURING EXCERCISE
1 MINUTE REST IN BETWEEN EACH ROUND

CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1 MINUTE REST IN BETWEEN ROUNDS

HANGING
SCISSORS
(15 REPS)

PLANK JACKS
(15 REPS)

HANGING KNEE
RAISES
(10 REPS)

LYING
WINDMILL
(15 REPS)
 Week 5 & 6: Monday WORKOUT: C

CIRCUIT CONTINUED: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1 MINUTE REST IN BETWEEN ROUNDS

PLANK TUCK
JUMPS
(30 REPS)

SQUAT TOES TO
JUMP SQUAT
(15 REPS)

HANGING L-SIT
(45 SECS)
Week 5 & 6: Wednesday & Friday
WORKOUT: C

WEEK 5 & 6: WEDNESDAY & FRIDAY

WORKOUT C
WARM UP: 3X EACH
CIRCUIT 2: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1 MINUTE REST IN BETWEEN EACH ROUND
1 MIN REST IN BETWEEN ROUNDS
Jump rope  (2 min)
Plank side to side (45 secs)
CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES Hanging knee raises to L-sit (8-10 reps)
1 MINUTE REST IN BETWEEN ROUNDS Alternating hand toe touches (15 reps)
V-ups (45 secs)
Hanging bicycle (30 secs)
Mountain climbers (45 secs)
Hanging windmill (6-8 reps each side)
Push-up to knee touch (15 reps, both knees equal 1 rep)

WARM UP: JUMP ROPE (2 MIN)

3X EACH WITH NO REST DURING EXERCISE
1 MINUTE REST IN BETWEEN EACH ROUND
CIRCUIT 1: 3X EACH WITH NO REST IN BETWEEN EXERCISES
1 MIN REST IN BETWEEN ROUNDS

HANGING
BICYCLE
(30 SECS)

MOUNTAIN
CLIMBERS
(45 SECS)

HANGING
WINDMILL
(15 REPS)

PUSH UP TO
KNEE TOUCH
(15 REPS)
Week 5 & 6: Wednesday & Friday WORKOUT: C

CIRCUIT 2: 3X EACH WITH NO REST IN BETWEEN EXERCISES

1 MIN REST IN BETWEEN ROUNDS

PLANK SIDE TO
SIDE
(45 SECS)

HANGING KNEE
RAISES TO L-SIT
(8-10 REPS)

ALTERNATING
HAND TOE
TOUCHES
(15 REPS)

V-UPS
(45 SECS)

AT THE END OF WEEK SIX?

DON'T FORGET TO TAKE A PROGRESS PICTURE ;)

Alternating Hand Ball Plank
Toe Touches Step 1: Assume starting push up position placing
your elbows on the ball.
Step 1: Lay down on your back & stick your arms Step 2: Ensure core is tight and engaged.
straight up above your head. Step 3: Hold this position for the directed time in
Step 2: Li t your le t leg & right arm up the circuit.
simultaneously.
Step 3: Reach across your body and touch your
toes. Bring both your right arm & le t leg back
down.
Step 4: Now li t the le t arm & right leg. Repeat
the same motion.
Step 5: Alternate back & forth for the desired
amount of reps.

Burpees
Step 1: Bend over or squat down and place your
hands on the loor in front of you, just outside of
your feet.
Step 2: Jump both feet back and assume plank
position.
Step 3: Drop to a push-up. Your chest should be

Bridge Toe Touch

touching the loor.
Step 4: Push up to return to plank position.
Step 1: Sit straight up with your arms supporting Step 5: Jump your feet back in towards your
your upper body and your feet in a bride hands.
position like a plank.
Step 2: Reach for your le t toe with your opposite
arm then right toe.
Step 3: Go back to the starting point.
Cross Body Mountain Cross Jacks
Climbers Step 1: Stand with your feet shoulder-width
apart and extend your arms straight out to either
Step 1: Assume push up position and spread
side with palms facing down. This is the starting
your hands slightly wider than shoulder width.
position.
Step 2: Tighten your core and bring one knee
Step 2: Jump and cross your right arm over your
towards the opposite elbow.
le t and your right foot over your le t. Jump back
Step 3: Return to starting position and repeat on
to the starting position, then cross with the
the opposite side.
opposite arm and foot. This counts as one rep.
Step 3: Continue alternating sides and repeating
this motion.

Flutter Kicks Hanging Bicycle

Step 1: Lie on your back & extend your legs up to Step 1: Start by hanging on a pull-up bar with
a 45 degree angle. Keep your arms straight with palms facing out, or use the ab straps and hang
your palms facing the loor. with your arms inside of them.
Step 2: Keeping your legs straight with your toes Step 2: Pull your shoulder blades down your back
pointed, lower one leg. to keep your shoulders away from your ears.
Step 3: Raise the lowered leg and lower the Step 3: Bring your le t knees up to your chest
other, focusing on keeping your core engaged. then as you lower your le t knee, raise your right
Step 4: Continue the movement, alternating knee. This counts as one motion. Repeat this
between legs. motion.
Hanging Corner to Hanging Knee Raises
Corner Step 1: Raise both of your knees as high as can to
your le t
Step 1: Raise both legs at the same time. Step 2: Lower your legs back to the starting
Step 2: Move both legs to the right side then to position.

the le t side. Step 3: This counts as one rep. Repeat this

motion on the other side.
Step 3: This counts as one rep. Repeat this
motion.

Hanging Knee Raises Hanging L-Sit hold

to L-Sit The L-Sit, the goal is to keep the L-sit position to
failure.
Step 1: Raise both of your knees as high as can. Step 1: Raise both legs 90 degree position, hold
Step 2: Now, stick your legs out straight so your the position as long you can.
body resembles the shape of the letter L. Step 2: If this is too hard for you, than you can
Step 3: This counts as one rep. Repeat this first try to raise one leg or you can start with
motion. knee bend.
Very important: You will need to lose your hip lexors
before that exercise if you are not able to hold the legs
up. Thigh hip lexors are cause by long period of time
seated from driving, working at the o fice.
Hanging Leg Flutters Hanging Scissors
Step 1: Hold both legs straight out.
Step 1: Raise your le t leg while keep the right leg
Step 2: Raise your le t leg higher than the right.
straight.
Step 3: Lower your le t leg while raising your
Step 2: While lowering the le t leg, start to raise
right, alternating the two. This counts as one rep.
your right.
Repeat this motion. Step 3: This counts as one rep. Repeat this
motion.

Hanging Toes Hanging

to Bar Windmills
Step 1: Hold your leg straight out in front of you,
Step 1: While keeping your toes pointed, raise making an L shape with your body.
your legs to the bar until you have touched it. Step 2: Keeping your legs together, move them to
Step 2: This counts as one as one rep. Repeat this the le t then to the right.
motion. Step 3: This counts as one rep. Repeat this
Tips: To avoid the swing, as you come back keep your motion.
core tight, squeeze your glutes each time you come
back to the starting point, it will help you to stay in
control. No swing.
Jumping Jacks
Lying Toe Touches
Step 1: Stand with your arms at your side.
Step 2: Slightly bend your knees and jump while
raising your arms above your head. Step 1: Lay down with your arms straight above
Step 3: Slightly bend your knees again and lower your head and your toes pointed out.
your arms to your sides again. This counts as one Step 2: Raise your arms and legs at the same

rep. Repeat this motion. time, reaching for your toes.

Step: 3: This counts as one rep. Repeat this
motion.

Lying Leg Raises

With Li t
Step 1: Lay down with your arms at your sides Lying Windmill
and your toes pointed out. Step 1: Lay down and bend your knees so that
Step 2: Raise your legs and li t your bottom o f your legs are pointed up.
the ground, engaging your core. Step 2: Keeping your legs together and bent,
Step 3: Lower your legs back to the ground. move them all the way to the right side.
Step 4: This counts as one rep. Repeat this Step 3: Now move them to the le t side
motion. Step 4: This counts as one rep. Repeat this
motion.
Plank Ball With
Hands
Step 1: Assume push up position placing your
hands on the ball.
Step 2: Hold the position for the designated
Plank Jacks
time in the circuit. Step 1: Assume staring push up position.
Step 2: Simultanously move both legs outwards
away from from your stomach.
Step 3: Again, at the same time move both legs
inwards.
Step 4: This counts as one rep. Repeat this
motion.

Plank Side to
Side
Plank Toe Touch
Step 1: Assume starting push up position with
your elbows supporting your body weight.
Step 2: Move your le t oblique to the ground and Step 1: Assume starting push up position.
engage your core. Step 2: Move your le t arm to your right toe while
Step 3: Repeat this same motion on your right slightly bending your back into a V shape.
side. Step 3: Repeat this motion to the alternate side.
Step 4: This counts as one rep. Repeat this Step 4: This counts as one rep. Repeat this
motion. motion.
Plank Tuck Jumps
Step 1: Assume starting push up position.
Step 2: Bending your knees, jump and bring your Push Ups
legs in towards your chest. Step 1: Assume plank position and place hands
Step 3: This counts as one rep. Repeat this on the ground, supporting your body.
motion. Step 2: Bend your elbows straight back and lower
your chest to the ground. Then, raise your body to
the starting position.
Step 3: This counts as one rep. Repeat this
motion.

Push Up to Knee
Touch
Step 1: Step 1: Assume plank position and place Russian Twist
hands on the ground, supporting your body. Step 1: Sit with your knees bent and you back
Step 2: Bend your elbows straight back and lower bent at a 45 degree angle
your chest to the ground. Then, raise your body Step 2: Pull one knee inwards towards your chest
to the starting position. as you rotate your torso and arms toward that
Step 3: With your le t hand, reach for your right knee.
knee while bending your right knee inwards. Step 3: Extend the same leg and twist to the
Step 4: Repeat this motion with your le t hand, other side repeating the same motion. Make sure
reaching for your right knee. to keep your chest at a 45 degree angle.
Step 5: This counts as one rep. Repeat this Step 4: This counts as one rep. Repeat this
motion. motion.
Jump Squat
Step 1: Assume squat position keeping your feet
V-Ups
shoulder width apart. Step 1: Sit down with toes pointed straight out
Step 2: Using the balls of your feet, jump up so and your arms at your side.
your feet are o f the ground in mid air. Step 2: Using your core, raise your legs and arms
Step 3: Land back into squat position. straight up and create a V shape with your body.
Step 4: This counts as one rep. Repeat this Step 3: Lower your arms and legs back to the
motion. ground.
Step 4: This counts as one rep. Repeat this
motion.

V-Ups:
3 seconds up, 3 seconds
down
Step 1: Sit down with toes pointed straight out
and slightly elevated above the ground. Keep
your arms raised at your sides.
Step 2: Using your core, raise your legs and arms
straight up and create a V shape with your body.
Hold this position for the 3 seconds.
Step 3: Lower your arms and legs, holding this
position for 3 seconds.
Step 4: This counts as one rep. Repeat this
motion.
Walking Plank to Toe Touch
Step 1: Start at a stand up position.
Step 2: walk yourself with hand on the loor to a plank position.
Step 3: Push your hips up high and keep your legs straight.
Step 4: Slowly move your hands one by one towards your body until you have reached
your feet.
Step 5: Once you have reached your feet, stand straight up.
Step 6: Bend over and place hands on the ground close to your feet.
Step 7: Touch your right toe then your le t.
Step 8: Move your hands back out to high plank position one by one.
Step 9: This counts as one rep. Repeat this motion.
Nutrition &
General
Guidelines
 UNDERSTAND WHAT A
PLANT BASED VEGAN DIET
ACTUALLY MEANS

While the Vegan diet may not be ideal for everyone, I always recommend it.

Why?

When you eat plant based whole foods, you give your body exactly what it needs.

No substitutes,
No garbage,
No harmful chemicals.
Your body has the infinite ability to perform and recover at it’s very best.

I’m going to counter some myths that are associated with a plant based diet.

Vegans just eat vegetables - Sure, vegans eat a lot of vegetables but there are also ways to eat
some of your favorite foods such as smoothies, pastas and tacos. The difference is, these
substitutes are less processed and give you more nutrients than traditional foods.

Being a vegan is extremely difficult - In reality, following any type of lifestyle change can be a
challenging task at first. I always tell my clients to stick to a simple meal plan and find alternatives
to their favorite foods. Remember, this all comes down to discipline and the drive to reach your
goals. 

Now, for the biggest myth about a plant based diet:

Vegans don’t eat enough protein

The truth is,

Plant based protein easily meets the body’s needs and beyond, providing certain nutrients and
fibers that animal protein does not offer.

This actually causes your body to absorb these protein sources faster than animal based protein. 

In the next few pages, I will show you a full day of clean eating that you can incorporate into your
diet. Don't worry, this meal plan is easy to follow and will allow you to stick to your goals without
feeling deprived.
Breakfast
St. Tropez Smoothie Bowl
Ingredients
1 cup non-dairy milk
1 scoop vegan protein powder
⁄ cup green apple
1 cup pineapple
3 frozen strawberries
3 cup spinach
⁄ tsp spirulina powder (optional)

Directions
1. Add all ingredients to a high-speed
blender and process until smooth.
2. To thin smoothie, add additional non-
dairy milk. To thicken smoothie, add ice.
 Snack
Meditteranian Rice Cake
Ingredients
1 rice cake
1 tbs of hummus
2 black olives
3 sundried tomatoes
2 basil leaves

Directions
1. Spread hummus into rice cake.
2. Add sundried tomatoes, black olives
and basil.
 Lunch
Zoodle with Tofu Brochette
Ingredients
1 zucchini
2 tbsp vegan pesto
1 tbsp sundried tomatoes
5 black olives
5 cherry tomatoes
1 tbsp hemp seeds
85 grams extra-firm tofu
⁄ tbsp dijon mustard
1 tbsp soy sauce
Directions
1. Preheat oven to 400 degrees F. Cut tofu into ⁄ ”
cubes.
2. In a small bowl, mix mustard, soy sauce, turmeric, and
curry powder together. Add tofu and toss to coat. Allow tofu to
marinate for about 15 min.
3. Cut red onion and bell pepper into large chunks. On a
small skewer or toothpick, layer a slice of red onion,
bell pepper, and marinated tofu. Spray coconut pam oil
onto a baking sheet and place skewers onto the sheet.
Bake for 15 min, lip tofu brochettes, and cook for an
additional 15-20 min.
4. Use a spiralizer to cut the zucchini into noodle shapes.
5. Toss “zoodles” with vegan pesto and sundried
tomatoes. Top with black olives, cherry tomatoes, and
hemp seeds. Serve tofu brochettes on the side.
 Snack
Banana Boat
Ingredients
2 pitted dates
1 ⁄ spoon of raw almond butter
2 banana slices.

Directions
1. Place the pitted dates inside a bowl.
2. Add the almond butter inside of the dates
and banana slices.
 Dinner
Bulgur & Kale Bowl
Ingredients
3 pieces of tempeh ( View recipes)
1/4 cup of shredded cucumber
1/4 cup of shredded carrots
1/2 cup of arugula salad
1/2 cup of kale
4 cherri tomatoes cut in half
1/3 cup of cook bulgur
1/4 red cabbage
1 tbs of hemp seeds

Directions
1. Add all ingredients together .
2. Season with fresh lime juice, pink
himalayan salt and pepper.
There you have it.
A complete guide to getting that shredded six pack you've always
wanted.

Stick to this guide and you will see massive results!

...
The most important thing to overcome will be your mind...

If conquer this battle you will be successful just as my clients have

been
Here's the thing....

This eBook is less than a FRACTION of what I teach my clients...

If you want to achieve the ultimate shredded body,

you will need to know all of the in’s and outs.

How much protein,

How many fats
And how many carbs you need to eat daily...

How to create a workout routine that will keep giving you results...

How to properly build muscle while getting rid of that unwanted body fat...

If you are serious about your health and fitness, want to have the best
transformation of your life and work closely with me, message me the wird "BODY"
on Instagram ([Link] or schedule a free
discovery call: [Link]

And don’t forget to email me (anaisfit1@[Link]) or shoot me a message on

Instagram (@anaiszanotti) and let me know how this eBook has changed your life.
Au Revoir,

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