12 Week Transformation

Fitness Pro, Martial Artist,Health Coach (1).jpg
Fitness Pro, Martial Artist,Health Coach (1).jpg

12 Week Transformation


This THIRTY-FOUR PAGE manual includes a full twelve week cardio and strength training plan, divided into THREE DIFFERENT PROGRAMS. You get three programs in one! It includes complete descriptions and photographs of each exercise, extra information on strength training and cardio training to get the most out of your workouts, a warm up STRETCHING program, journal charts, nutrition information, and motivational techniques!

Start now, blast your way to health!

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 Want to look and feel great in twelve weeks? Challenge yourself with this program!

Blast Your Body in 12 Weeks!

Take 12 Weeks to transform your level of health and fitness!

This multi-level, progressivel workout plan will get you the results you want!

Let me show you how!

  • I competed in Fitness for 10 years, including 4 years in the IFBB Pros
  • I have trained over 150 athletes to the stage
  • I have trained hundreds of other people just like you!
  • I know what it takes to achieve the look you want!

You Can Reshape Your Physique

  1. Do it for the right reasons. Do it for yourself, to feel and look better.
  2. Learn from my experience. Save yourself the trial and error, go with what is proven to work!
  3. Give it your all. If you're willing to try, then you will benefit from my techniques!

"The "12 Week Blast Challenge" program gives your body everything it needs to be bikini ready! The weight training and cardio programs provide a full body workout with a lot of variation which kept me motivated. I always felt I was improving! Sandra's detailed descriptions of each exercise and pictures help you do the programs safely with maximum results! Sandra's guidance and tips throughout the manual gave me everything I needed to be successful!"
—Aimee MacDonald

Why This Manual

  1. You get all the information you need about strength training and cardio training along with the program.
  2. You also get bonus nutrition information and motivational exercises!
  3. Blast the fat safely and quickly with this progressive workout.
  4. There is a lot of experience, thought and heart put into this manual so I can help you be the best that you can be.
  5. Based on ten years of competing and training others for over twenty years, I am sharing what has worked for me and my clients.

What you will find in this Manual

  • This is a THIRTY-FOUR PAGE manual, complete with everything you need to get results!
  • A full twelve week cardio and strength training plan that is divided into THREE DIFFERENT PROGRAMS over the twelve weeks. You actually get three programs in one!
  • Complete descriptions and photographs of each exercise to make sure you're getting it right.
  • Extra information on strength training and cardio training to get the most out of your workouts.
  • A warm up STRETCHING program to use at the beginning of your workouts, with complete descriptions and photos of the exercises.
  • Journal charts for you to use to keep track of your workouts and stay focused!
  • You will also find nutrition information to combine WITH the exercises to help you reach your goals faster.
  • Also included, motivational techniques to keep your enthusiams high right through to the end!
  • As a bonus, my article Your Successful Photo Shoot which appeared in Ms Fitness magazine, for when you're ready to celebrate your results!

12 Week Blast Challenge 1st Edition, by IFBB Pro Sandra Wickham copyright Sandra Wickham 2013
It's like having your own personal trainer every step of the way! (and they charge a lot more than that!)

I'm so confident my 12 Week Blast Challenge includes everything promised, I'm offering a guarantee ...

My Unconditional, No-Questions-Asked %100 Money-Back Guarantee:

If for any reason you are unsatisfied with this manual, you may return it for a complete refund, no questions asked! I strive to create only the best resources for everyone.

" It is never too soon or too late to start transforming your physique! Do it for yourself, do it now!" "