Bikini Body Workout
Summer is coming up and I want to be in tip-top shape for bikini season! This is a tough bikini body workout I created from a combination of different workout classes classes and training sessions with a private trainer. I focus on cardio based workouts and light weight circuits in order to build lean muscle and shred body fat. Let's get started!
Warm up: 20 minutes of light cardio and 10 minutes of streching.
Cardio:
I like to start with either the elliptical or walking on an incline on the treadmill!
Stretching:
- 6 Sumo Squats. Click here for reference.
- 6 Inchworms. Click here for reference.
- 6 Quad Stretch; 3 on each leg holding for 20 seconds each. Click here for reference.
- 6 Knee Hugs, 3 on each leg holding for 20 seconds each. Click here for reference.
- 6 Backward Lunge Arm Extensions, 3 on each leg. Click here for reference.
- 2 Calf Stretches, stretch each calf on a wall for 30 seconds each. Click here for reference.
- 10 Step Out Lunges, 5 on each leg. Click here for reference.
- 12 Lateral Lunges, 6 on each leg. Click here for reference.
Next let's do a short booty circuit:
- 10 Fire Hydrants on each leg. Click here for reference.
- 10 Donkey Kicks on each leg. Click here for reference.
- 10 Straight Legs Kicks on each leg. Click here for reference.
- 12 Hips Raises with medicine ball in between, hold for 5 seconds at top. Click here for reference.
On to weight training!
Circuit 1:
- Weighted Step-Ups; 10 on each leg with 5 pound weights. Use a box or a bench. Click here for reference.
- Single-Leg Deadlifts with Kettlebell; 15 on each leg with a 8-10 pound weight. Click here for reference.
- 15 Sumo Squats with a 10-12 weight. Click here for reference.
- Jump Rope; 50 jumps.
Repeat 3 times. Take a water break!
Circuit 2:
- 15 Bicep Curls with Band. Click here for reference.
- 25 Mountain Climbers. Click here for reference.
- 15 Reverse Flys with 2.5 pound weights. Click here for reference.
- Battling Ropes; 10 seconds both arms, 10 seconds individual. Click here for reference.
Repeat 3 times. Take a water break!
Circuit 3:
- 15 Elevated Push Ups. Click here for reference.
- 15 Tricep Extensions with Band. Click here for reference.
- Crossover Lunges; 12 on each leg with 8-10 pound weight. Click here for reference.
- Burpees; 6-8 depending on how tired you are feeling. Click here for reference.
Repeat 3 times. Take a water break!
Ab Circuit:
- 20 Toe Touches. Click here for reference.
- 15 Leg Lifts. Click here for reference.
- Crossover Crunches; 15 on each leg. Click here for reference.
- 20 Criss Crosses. Click here for reference.
- Side V-Ups; 15 on each leg. Click here for reference.
- 15 Ab Hip Raises. Click here for reference.
- 20 Flutter Kicks. Click here for reference.
- 20 Supermans. Click here for reference.
Woohoo! You made it! Don't forget to stretch after your workout!