BOTH! You will get access to gym workouts AND home workout options! They will be side by side and you choose which version you want to do depending on the equipment you have available.

YES! Each exercise comes with a video demonstration of how to perform the exercise. You will have different variations of the exercise if needed. This program is based on progression so it's suitable for beginners or seasoned individuals.

Yes. Monthly meal guides and macro calculators are included. You will have a variety to choose from based on your lifestyle. (Traditional High Carb, Low Carb, Vegetarian, Vegan, Keto)

Absolutely. The routines in the Bikini Bod Program can be adapted to fit even the busiest lifestyles, ensuring you can consistently work towards your fitness goals.

No. The program emphasizes muscle-sculpting exercises and HIIT over excessive cardio. It's designed to be more efficient and effective in burning fat and toning your body.

No. You will have gym and home options to choose from…

For BEST results the recommended equipment for the gym or at home is listed below...


Gym accessory requirements:

• Mini-bands

• Loop resistance bands

• Balance pad

Home equipment requirements:

• Mini-bands

• Loop resistance bands with door anchor

• Balance pad

• Assorted dumbbells

• Adjustable bench

Absolutely not! Age is not a barrier to achieving your dream physique. This program is crafted to cater to the unique needs of women over 30.

Yes, I believe so. If you have plans to compete, or just want to look like you do, this 90-day program is for you! 

Exercises change every 2 weeks, but the movement patterns you train will remain the same. This allows you to master the movements but hit different regions of the muscle with each variation change. Each week, volume will be increased slightly.

These factors help you build strategic muscle and help you continue to see progress throughout the 90 days.

While durations vary, many of the workouts range from 45 minutes to 60 minutes.

There is no time limit for Bikini Bod. When you purchase it, it is yours to keep. You will even have the option to download or print the workouts if you want to track that way.

Workouts are 5x per week for the first 60 days, and then an optional 6th day is added. 

The focus is on building broad shoulders and round glutes, toning the arms and legs, defining core, and reducing waist circumference. 

You’ll see great results with HIIT cardio, save time with supersets and very little traditional cardio!

Yes. You'll have access to a community of like-minded women on the same journey, FAQs, personal group guidance, and continuous support to address any questions or concerns.

The ESF Bikini Bod Program is tailored specifically for women over 30, considering age, body type, and personal challenges. It provides a natural and holistic approach, including nutrition, sleep, mental well-being, and more. 

Based on my 15 years of experience as a figure bodybuilder Champion and bikini pro.

Yes. After completion, you can either redo it, increase the intensity, or explore more advanced and ongoing ESF workouts to take your fitness to the next level.

The program spans 90 days. It's essential to follow the regimen, which includes dynamic exercises, HIIT cardio sessions, and the provided sample meal guides.

5x per week for the first 60 days, and then an optional 6th day is added.

Results vary for each individual based on factors like starting fitness level, consistency, diet, lifestyle, and more. However, many users report noticeable changes within a few weeks.

Other than getting a Bikini Bod, as with any exercise program, there's always a risk of injury. It's crucial to warm up, follow instructions, listen to your body, and consult with a professional if unsure.

When choosing a bikini body workout program, it's essential to do thorough research, understand what the program entails, and ensure it aligns with your personal goals and preferences. 

Always prioritize safety and consult with fitness or health professionals if you have any concerns.

After spending time in a women’s shelter to escape an abusive relationship I turned to the gym for solace. I started following a structured workout routine and won my first title and became an IFBB Pro. I went on to WIN my first Olympia that year at the age of 30.

I have achieved 15 world champion titles combined from two pro bodybuilding divisions (Bikini & Figure)

I’ve been fortunate enough to be featured on the cover of over 20+ fitness magazines because of my hard work and dedication. I’m passionate about helping other women demystify fitness, get in the best shape of their life, gain confidence, and become that superhero we all know you are!

No. The program offers simple sample meal guides and macro calculators to monitor food intake. It emphasizes a balanced and nourishing nutritional guide tailored to complement your fitness journey. The goal is to keep things simple so you can develop lifelong lifestyle habits.

It is based on your commitment and dedication to the proven program.

The Bikini Bod Program combines Erin Stern's winning strategies with methods tailored for women over 30. It's a holistic and natural approach, addressing every aspect of health and fitness, and has garnered positive testimonials from various women who've experienced significant results.

If you’re like most of the other women who have completed the program, you’ll experience success and be excited about your results.

Yes! When you join the program, you'll become part of a group of like-minded women. Here, you can share, learn, and grow together, knowing you're not alone in your journey.

The workouts are streamlined, focusing on muscle-sculpting exercises that tone and burn fat efficiently. This ensures you get powerful results without spending hours on end working out.

Remember, this isn't just another fitness program. It's a journey tailored for strong, dynamic women who are ready to embrace their evolving beauty and strength. 

Embrace your power, and let's embark on this transformation together!