BIKINI BODY WORKOUT
Get you body bikini ready with our tried and tested bikini body workout plan.
Ideal for ladies who don't have all day in the gym and want to maximise their time and look good in a Bikini.
30 MINUTE BIKINI BODY WORKOUT
~ Day 1
BLOCK A
11 Minutes
A1. DB GOBLET SQUAT
A2, DB SQUAT & PRESS
A3. V HANDLE ROW
8 REPS
7 REPS
8 REPS
PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS.
BLOCK B
11 Minutes
B1. DB PLANK ROW
B2. SL STEP UP OR LEG PRESS
B3. BB GLUTE BRIDGE
8+8 REPS
10 REPS
10 REPS
WEEK 1-3 DO NOT GO TO FAILURE ON REPS.
BLOCK C
4 Minutes
MED BALL SLAM 15 SECONDS ON 15 SECONDS OFF
15 SLAMS
WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE
|
A1. DB GOBLET SQUAT A2, DB SQUAT & PRESS A3. V HANDLE ROW |
B1. DB PLANK ROW B2. SL STEP UP OR LEG PRESS B3. BB GLUTE BRIDGE |
MED BALL SLAM 15 SECONDS ON 15 SECONDS OFF |
|
8 REPS 7 REPS 8 REPS |
8+8 REPS 10 REPS 10 REPS |
15 SLAMS |
| PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS. | WEEK 1-3 DO NOT GO TO FAILURE ON REPS. | WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE |
30 MINUTE BIKINI BODY WORKOUT
~ Day 2
BLOCK A
11 Minutes
A1. REVERSE LUNGES
A2. DB BENCH PRESS
A3. NEUTRAL GRIP LAT PULLDOWN
8+8 REPS
8 REPS
10 REPS
PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS.
BLOCK B
11 Minutes
B1. HEAVY RUSSIAN TWIST
B2. PRESS UP (KNEELING OR FULL)
B3. DB 1 ARM ROW
8+8 REPS
10 REPS
10 REPS
WEEK 1-3 DO NOT GO TO FAILURE ON REPS.
BLOCK C
4 Minutes
OPTIONS: PICK A PIECE OF CARDIO EQUIPMENT AND PERFORM 8 ROUNDS OF 30 SECONDS EXERCISE USING FULL EFFORT.
8
X
30 SECONDS
WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE
|
A1. REVERSE LUNGES A2. DB BENCH PRESS A3. NEUTRAL GRIP LAT PULLDOWN |
B1. HEAVY RUSSIAN TWIST B2. PRESS UP (KNEELING OR FULL) B3. DB 1 ARM ROW |
OPTIONS: PICK A PIECE OF CARDIO EQUIPMENT AND PERFORM 8 ROUNDS OF 30 SECONDS EXERCISE USING FULL EFFORT. |
|
8+8 REPS 8 REPS 10 REPS |
8+8 REPS 10 REPS 10 REPS |
8 X 30 SECONDS |
| PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS. | WEEK 1-3 DO NOT GO TO FAILURE ON REPS. | WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE |
30 MINUTE BIKINI BODY WORKOUT
~ Day 3
BLOCK A
11 Minutes
A1. BULGARIAN SPLIT SQUAT
A2. DB FLOOR PRESS
A3. CHIN UP OR INVERTED ROW
7 REPS
7 REPS
5 REPS
PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS.
BLOCK B
11 Minutes
B1. LEG EXTENSION
B2, SL BODYWEIGHT GLUTE BRIDGE
B3. DB REAR DELT RAISES
B4. DB BICEP CURLS
8+8 REPS
10 REPS
10 REPS
10 REPS
WEEK 1-3 DO NOT GO TO FAILURE ON REPS.
BLOCK C
5 Minutes
B1. FLOOR SPRINTS
B2. DROP SQUATS BODYWEIGHT
B3. SIDE PLANK HOLD
10 SECONDS
10 REPS
10 SECONDS
WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE
|
A1. BULGARIAN SPLIT SQUAT A2. DB FLOOR PRESS A3. CHIN UP OR INVERTED ROW |
B1. LEG EXTENSION B2, SL BODYWEIGHT GLUTE BRIDGE B3. DB REAR DELT RAISES B4. DB BICEP CURLS |
B1. FLOOR SPRINTS B2. DROP SQUATS BODYWEIGHT B3. SIDE PLANK HOLD |
|
7 REPS 7 REPS 5 REPS |
8+8 REPS 10 REPS 10 REPS 10 REPS |
10 SECONDS 10 REPS 10 SECONDS |
| PERFORM ALL THREE EXERCISES THEN REST 30-45 SECONDS. | WEEK 1-3 DO NOT GO TO FAILURE ON REPS. | WEEK 4-5 YOU CAN NOW GO TO FAILURE ON SETS OR CLOSE TO FAILURE |
