The FTS Bikini Bod / Summer Shred Program
This program is your guide to achieving a fit, sculpted physique that’s ready for the beach, pool party, rave or any special occasion. Combining high-intensity workouts with personalized nutrition, this program focuses on fat loss, lean muscle definition. With a mix of strength training, cardio, and strategic recovery, you’ll feel stronger, defined, leaner and definintely more empowered in your body.
How it Works
1. Induction Call
Every Tuesday night we have an induction call which covers the fundamental principles when it comes to Fitness, Nutrition and your Body as a whole.
Avi, our founder, breaks down why you are going to be doing what we programmed for you. Avi will also teach you how to handle your alcohol, carbs, sugars and ordering from out.
2. Personalized Program
Post your induction, you’ll do a 1 on 1 call with Avi, where we dive deeper into your injuries, allergies, lifestyle, personal goals, and any specific needs based on the form you fill.
We then accordingly assign you a dedicated coach and nutritionist who will guide, motivate, and hold you accountable every step of the way. They are completely flexible to your needs.
3. No generic plans: A program that works for YOU
Your FTS program adapts to YOU—your schedule, goals, experience, injuries, and available equipment. Whether it s 3, 4, 5, or 6+ workouts a week, we design it to fit your lifestyle and timeline.
Every 2 weeks, we update your workouts after a check in call, keeping you on track; Every month we review your progress metrics and plan your
next block.
4. Handholding & Guidance
Your assigned coaches are always active on WhatsApp, ready to assist whenever you need. With FTS, you’re never alone on your fitness journey—we’ve got your back!
Need extra support with your meals? Simply share meal pictures or hop on a quick call with your nutritionist before dining out with your assigned coach. Struggling with exercise form? Send us a video, and your coach will provide detailed feedback and corrections. Travelling? We give you bodyweight workouts for that duration.
How it Works
1. Induction Call
Every Tuesday night we have an induction call which covers the fundamental principles when it comes to Fitness, Nutrition and our Body as a whole.
Avi, our founder, breaks down why you are going to be doing what we programmed for you. Avi will also teach you how to handle your alcohol, carbs, sugars and ordering from out.
2. Personalized Program
Post your induction, you’ll do a 1 on 1 call with Avi, where we dive deeper into your injuries, allergies, lifestyle, personal goals, and any specific needs based on the form you fill.
We then accordingly assign you a dedicated coach and nutritionist who will guide, motivate, and hold you accountable every step of the way. They are completely flexible to your needs.
3. No generic plans: A program that works for YOU
Your FTS program adapts to YOU—your schedule, goals, experience, injuries, and available equipment. Whether it s 3, 4, 5, or 6+ workouts a week, we design it to fit your lifestyle and timeline.
Every 2 weeks, we update your workouts after a check in call, keeping you on track; Every month we review your progress metrics and plan your next block.
4. Handholding & Guidance
Your assigned coaches are always active on WhatsApp, ready to assist whenever you need. With FTS, you’re never alone on your fitness journey—we’ve got your back!
Need extra support with your meals? Simply share meal pictures or hop on a quick call with your nutritionist before dining out with your assigned
coach. Struggling with exercise form? Send us a video, and your coach will provide detailed feedback and corrections. Travelling? We give you bodyweight workouts for that duration.
Flexibility
We tailor everything to fit your lifestyle, ensuring you never feel the need to quit. If something isn’t working, we tweak your workouts to match your needs. Plus, our structured pause options let you take breaks when needed:
3-Month Package – Access valid for up to 4 months with pause
6-Month Package – Access valid for up to 8 months with pause
12-Month Package – Access valid for up to 15 months with pause
Your lifestyle comes first—let’s optimize everything around it to help you reach your goals.
Who is it for?
Women wanting to showoff that bikini bod
Guys wanting to showoff some ab definition
Program Goals
- Sculpt lean muscle and reduce body fat
- Boost overall fitness and confidence
- Develop sustainable healthy habits
Duration and Frequency
3+ months
What's Included?
Personalized Workout Plan
Custom Nutrition Plan
Access to the Fitness App
Accountability Group with Coach & Nutritionist
Monthly Progress Review Call
Flexibility
We tailor everything to fit your lifestyle, ensuring you never feel the need to quit. If something isn’t working, we tweak your workouts to match your needs. Plus, our structured pause options let you take breaks when needed:
3-Month Package – Access valid for up to 4 months with pause
6-Month Package – Access valid for up to 8 months with pause
12-Month Package – Access valid for up to 15 months with pause
Your lifestyle comes first—let’s optimize everything around it to help you reach your goals.
Who is it for?
Women wanting to showoff that bikini bod
Guys wanting to showoff some ab definition
Program Goals
- Sculpt lean muscle and reduce body fat
- Boost overall fitness and confidence
- Develop sustainable healthy habits
Duration and Frequency
3+ months
What's Included?
Personalized Workout Plan
Access to the Fitness App
Custom Nutrition Plan
Weekly Check-ins
Bikini Bod Transformations
Zahra Thakur
Bikini Bod
Zahra lost 4kgs, 2 inches waist drop
Weight 55 kg -> 51 kg
Waist 55 kg -> 51 kg
Ria Chauhan Vora
Bikini Bod Program
2 inch waist drop and 1.5 inch hip drop
Weight37.5 -> 36 inches
Waist 31.5 -> 29.5 inches
Siddhi Valanju
Bikini Bod Program
2kgs down and 3 inch hip and 2.5 inch waist drop
Weight 59 -> 57 kgs
Waist 31.5 -> 28 inches
Hip 37.7->35.5 inches
Ridhi Chaudhary
Bikini Bod Program
Ridhi lost 5.4kgs, 2.5 inch waist and 5.5 inch hip drop
Weight 56.7->51.3 kgs
Waist 31 -> 25.5 inches
Hip 38->35.5 inches
Shradha Shahani
Lehenga Bod Program
Shradha lost 3 kgs, 1.5 inch hip and 2.5 inch waist drop
Weight 56.5-> 53.5 kgs
Waist 30->27.5 inches
Hip 39->37.5 inches
Shruti Sethi
Lehenga Bod Program
Shruti lost 8.2kgs, 2 inch hip and 5.5 inch waist drop
Weight 67.5->52 kgs
Waist32 -> 27.5 inches
Hip 39 -> 37 inches
FAQs
At FTS Fitness, we tailor our programs to suit you specifically.Post your induction, you will be doing a 1-on-1 with Avinash himself. Where he will deep dive into your goals, fitness experience level and history, injuries, allergies, what equipment you have access to and lifestyle, based on which he will program your workouts and nutrition plan. So whether you are a beginner looking to start your fitness journey or an advanced looking to take it to the next level, your FTS journey is catered for you.
Sign up and make the payment to secure your spot. you will then be redirected to book your Induction. Induction sessions are held every Wednesday at 9:30 pm in a group setting. Your 1-1 will be done post this, between Thursday and Friday. If you cannot make the induction time, we also have a recording available for you to watch, however we do prefer you’re available live . Your plan will be designed and ready for you by Saturday so you can start on Monday.
After your one-on-one consultation, Avinash will determine the best program for you and the appropriate level of intensity for your fitness journey. Our goal is to coach you in a scientifically sound and sustainable manner. We avoid putting you on extreme programs, such as intensive 4-week no carbs and no sugar regimens, as they can lead to unhealthy habits and potential medical issues and a bad relationship with food. We prioritise your long-term health and well-being.
Post-induction, you will be assigned an FTS coach who is your accountability partner. They are available to handhold you through your journey , keep you motivated and solve any doubts. You also have the option to do a detailed Check-In call with your FTS Coach every week, and at the end of the month, you have a compulsory 1-on-1 review call with the FTS Team to check your progress and plan your future months.
This is a remote coaching program, with demo videos, instructions, and online support provided through the app.While remote training limits direct 1-on-1 supervision, our excellent team will support you throughout your journey. Our coaches are readily available to address any questions and are consistently active on WhatsApp. For exercise form, you can share videos with us, and a coach will provide detailed feedback and corrections. Additionally, if you have access to a gym, you can seek guidance from a floor trainer while following the FTS plan.
We understand that a lot of people need that external push at that moment so what a lot of our clients do is show the plan to their personal trainer or gym floor trainer for that in real time push. Leave the science of programming and nutrition to us.
No, our nutrition plans are non-restrictive and based on what you currently eat daily and foods you have access to. During the initial 1-on-1, we discuss your current lifestyle and eating habits and share non-restrictive nutrition plans. Avinash will take you through tips and tricks on how to manage carbs, sugar, alcohol, and ordering out, so you can lead a well-balanced life.
Your program will be tailored based on the equipment you have access to. If you have access to a gym, great! If not, you can purchase dumbbells at home which are as good as gym access. If neither, we can also program bodyweight work for you to get to your goals.
We offer complete flexibility with our programs. You can pause your program whenever necessary and resume when you’re ready. This ensures there’s no disruption in your fitness journey. Alternatively we can also plan your workouts according to your travel, we have travel based bodyweight workout plans as well.
Your workout program, nutrition program, and progress tracking will all be done on the FTS App. The FTS App is a versatile tool that helps us track your inputs to guide you better.
