Summer bodies are made in winter!! Part 1 of the 4 Week Bikini Body Program
Use weights to suit the rep ranges prescribed Do cardio 3 times a week, preferably 15-20 minutes of HIIT. This can be done with any cardio you like. Use a step counter and try to hit at least 10000 steps a day
WEEK 1- Nice and Easy
use 30-90 seconds rest between sets
Day 1
Lying Leg Curl- 4 sets of 15-20 reps
Step up- 4 sets of 15-20 reps each leg
KB Goblet squat- 4 sets of 15-20 reps
Romanian Deadlift- 4 sets of 15-20 reps
Reverse lunge- 4 sets of 15-20 reps each leg
Barbell Hip Thrust- 4 sets of 15-20 reps
Cable kick backs- 4 sets of 15-20 reps each leg
Day 2
Seated DB press- 4 sets of 12-15 reps
Pushups- 4 sets of 12-15 reps
DB bent-over rear lateral raise- 4 sets of 12-15 reps
DB side lateral raise- 4 sets of 12-15 reps
Upright cable row- 4 sets of 12-15 reps
Cable reverse grip tricep pushdown- 4 sets of 12-15 reps
skull crushers- 4 sets of 12-15 reps
Cable rope pushdowns- 4 sets of 12-15 reps
Day 3
Box Jumps- 3 sets of 10-20 reps
Lunge Jumps- 3 sets of 10-20 reps each leg
Squat Jumps- 3 sets of 10-20 reps
Mountain Climbers- 3 sets of 20-30 reps each leg
Burpee 3 sets of 10-20 reps Tuck Jump- 3 sets of 10-20 reps
Crunches- 3 sets of 15-20 reps
Reverse crunches- 3 sets of 15-20 reps
Bicycles- 3 sets of 15-20 reps each leg
Plank- 5 x 30-90 second holds
Day 4
Leg extension- 4 sets of 10-12 reps
Walking lunges- 4 sets of 10-12 steps each leg Barbell Squat- 4 sets of 10-12 reps
Bulgarian Split squat- 4 sets of 10-12 reps
Leg Press- 4 sets of 10-12 reps
Standing Calf raise- 4 sets of 20 reps
Day 5
Wide Grip Pull-up- 4 sets of 12-15 reps (use bands as needed)
Sling inverted row- 4 sets of 12-15 reps
Wide Grip Lat pull down- 4 sets of 12-15 reps
Under hand grip BB bent over row- 4 sets of 12-15 reps
V-grip seated cable row- 4 sets of 12-15 reps
Cable straight bar bicep curl- 4 sets of 12-15 reps
DB bicep curls- 4 sets of 12-15 reps
WEEK 2- Let`s Go
Supersets- do exercices A and B back to back with no rest between, that is one set. Rest 30-90 seconds between sets
Day 1
4 sets of:
A) Box Squat 10 reps
B) Jump Squats 10 reps
3 sets of: A) Romanian deadlift 15 reps B) KB swings 15 reps
3 sets of: A) Weighted walking lunge 12 reps per leg
B) Step up holding DB`s 12 reps per leg
Sled push with weigths that equal your Bodyweight- 5 times 20 metres
Day 2
4 sets of:
A) DB press 10 reps
B) DB side lateral raise 10 reps 3 sets of:
A) Cable upright row 10 reps
B) DB front raise 10 reps
3 sets of:
A) Arnold Press 12 reps
B) DB bent over lateral raise 12 reps
Day 3
3 sets of: A) Box Jump 15 reps B) Lunge Jump 15 reps each leg
3 sets of:
A) Squat Jump 15 reps
B) Mountain climbers 15 reps each leg
3 sets of:
A) Burpee 15 reps
B) Tuck Jump 15 reps
3 sets of:
A) Crunches 15 reps
B) reverse crunches 15 reps 4 sets of:
A) Bicycle crunches 15 reps each leg
B) Plank 1 minute hold
Day 4
4 sets of:
A) Leg extensions 15 reps
B) Bodyweight squat 20 reps
3 sets of:
A) Hack squat 12 reps
B) Walking lunges 12 steps each leg
3 sets of
A) Barbell Squat 10 reps
B) Bulgarian split squat 10 reps each leg
Day 5
4 sets of
A) Sling inverted row 15 reps
B) wide grip pull ups 10 reps (banded if needed)
3 sets of:
A) wide grip lat pulldown 12 reps
B) V-grip seated cable row 12 reps
3 sets of:
A) Barbell row 10 reps B) Deadlift 10 reps
4 sets of: A) Barbell curl 10 reps
B) DB hammer curl 10 reps
PART 2 COMING SOON....
