Chanika's 8 Week Pre-Weight Loss Surgery Plan

Considering weight loss surgery but want to give it one last shot with exercise?

Chanika's Full Body 8 Week Workout Program is the workout program she followed to lose weight before her weight loss surgery. Chanika lost 22lbs in 3 months with this program.

Ultimately other factors which as pain, time and medical issues influenced her decision to pursue WLS however this program was effective before and she still continues to use this method of training to enhance her results even now.

Do it at home with dumbbells or resistance bands at home or in the gym!

Chanika’s workout plan consists of full body workouts where 80% of the workout is lower body, 10% upper body and 10% cardio. Some days are lower body focused, others are 80% upper body focused. This workout plan is designed to give you a total body workout with less focus on cardio!

Complete at home or in a gym! Modifications for whatever you choose. Workouts are about 30 minutes and you train 4 days per week! Can’t fit in 4 days of training? Chanika gives workout split guidance so you can train less and still reach your goals!

My program offers:

• 8 week plan consisting of 4 workouts per week

• Workouts change every week

• Workout Split schedule if you want to workout less days/week and how to get the best out of your workout when you are short on time

• Printable Workout plan with room for recording your reps, meals, macros and water intake on every page

• A workout video for every workout with prompts and guides

• Each workout video has exercise demonstrations with tips on how to do each exercise properly

• Home workout modifications included 

• Terminology- to understand reps/sets and abbreviations used, progressive overload explained

• Body Measurement Printable

• Monthly Fitness Calendar Printable

• Weight Loss Tracker Printable

• Daily Workout and Nutrition Tracking Printable

• Personal Best Record Printable

• Community group

I want you to get real results and I believe with all of these tools, you can get where you want to be. 

Watch the video below to see how the platform looks! Any questions can be directed at info@selfmadebabes.net

This workout program can be done in a gym but also has modifications to do at home with little equipment! You can purchase resistance bands on amazon (Around $20-$30) and do this entirely at home!  Get them here

Here are the ones we love for both style, color options and quality: 

Get them here

This is a series of digital files and resources available on our website. There is no physical copy of the program however you may print through the user platform. Due to the nature of the materials no refunds will be granted. Please read our store policies.