Bikini Body Workout
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Bikini Body Workout
Bikini-Body Workout: 4 Weeks To Your Best Body!
August 20, 2020
•
12 min read
Syrup
(sugar-free)
Protein Bar
(MusclePharm Combat Crunch Bar)
Peppers
(jalapeno)
Steak
(flank)
Onion
(diced)
Cabbage
(shredded)
Protein Powder
(FitMiss Delight Protein)
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tahmonlet ( Tahía Montoya Letelier )
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Whether you're itching for summer or planning a vacation to the beach, you can get your body ready for bikini weather in 4 short weeks with this complete training, nutrition, and supplement guide!
BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit!
Your bikini called. It wants to know if you'll be meeting it like you promised last year year—you know, with a killer beach-ready body and all?
If that question just set off your panic alarm, don't worry! It's never too late to get down to business and make super strides toward your dream physique, so let's get you started now .
As a seasoned fitness model, I know the secret sauce to whip my body into shape during crunch time: discipline, a proper training program, and a fork—with which to eat nourishing foods, of course!
OK, perhaps these aren't so secret, but they are key ingredients in the recipe for beach-body success. I'll lay out a workout, nutrition plan, and supplement guide for you. All I ask in return is your full commitment for four weeks!
Whether you have a vacation planned or just want to prep for summer, with four weeks you can get into beach-body shape. You'll do the same workout split with the same exercises for the whole month to hit your entire body, but each week you'll ramp up the intensity through the use of supersets, dropsets, and circuits, helping you sculpt muscle while burning a ton of fat.
Read this overview of the training plan before you hit the gym, and then show no mercy to those stubborn love handles!
HIIT is designed to promote substantial fat loss in a short period of time, but in order for it work effectively, you have to really work at maximum effort! Before you begin, warm up for 5-10 minutes with some dynamic stretching or jogging.
During the actual HIIT workout, start off with a 1:3 ratio of work to rest. In other words, if you do a 30-second sprint, take 90 seconds to recover. Repeat this cycle for a full 20 minutes.
As you improve, cut your work-to-rest ratio to 1:2—such as 30 seconds of work followed by 60 seconds of rest—to boost intensity.
Each interval should be as intense as you can make it. Afterwards, cool down and stretch for 5-10 minutes to aid in recovery.
Get ready to rock and roll! During this week, familiarize yourself with the daily workouts and exercises. Do straight sets of all your moves here, resting 30-45 seconds between each set.
You'll be doing three days of high-intensity interval training (HIIT) for 20 minutes per session. Your HIIT workouts can be done just about anywhere with outdoor sprints or on the treadmill, elliptical, or bike.
Note: I like to train HIIT on Monday, Wednesday, and Friday, but you're welcome to incorporate your cardio workouts on the days that work best for you.
Time to ramp up the intensity! This week, you'll pair exercises together and perform the workouts in supersets. A superset means that you do two movements back-to-back with no rest. After doing both exercises, you've done one superset.
Assuming you do the exercises in the same order as prescribed, the first superset will include the first two exercises of the workout, the second superset will consist of the following two exercises, and so on. Rest 30-45 seconds between each superset for adequate recovery.
Keep up your three days of HIIT cardio, and try to work a little harder than you did in Week 1.
You'll continue with supersets this week, but on the last set of each superset, you'll perform a dropset on both exercises. During a dropset, you simply continue the exercise with a lower weight after you've achieved "failure" with the higher weight.
For example, in your glutes and hamstrings workout, you'll do three supersets of lying leg curls and step-ups, just like you did in Week 2. On the fourth superset, however, you'll do a dropset of lying leg curls followed immediately by a dropset of step-ups. Rest 45-60 seconds between supersets.
Note: You can skip dropsets for the plyometric and abdominal workouts, so do those workouts exactly as you did them in Week 2.
Continue with your three days of HIIT, but add two 10-minute sessions of walking bodyweight lunges—to really hit your legs and butt before bikini season!—and one 15- to 30-minute steady-state cardio workout of your choice.
Go hard or stay home—instead of going to the beach, that is—in this last week!
Perform all the exercises each day in a continuous circuit for the prescribed number of reps with little to no rest in between moves. Rest 60-90 seconds after each round, then hit it again for a total of four rounds. Your cardio program is the same as Week 3, but muster up any extra energy you may have to really bring it home!
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Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Already have a Bodybuilding.com account with BodyFit?
Sign In
Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Already have a Bodybuilding.com account with BodyFit?
Sign In
Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Already have a Bodybuilding.com account with BodyFit?
Sign In
Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Already have a Bodybuilding.com account with BodyFit?
Sign In
Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Already have a Bodybuilding.com account with BodyFit?
Sign In
Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.
Working out is only half the battle for your bikini body. The rest of your work takes place in the culinary arena that is your kitchen. Diet is probably the largest driver of fat loss, so proper nutrition is of the utmost importance. A little forethought with meal planning and time spent in the kitchen will help you come a long way!
Here's a slice of my recommended daily meal plan on this program. This is just a sample, so don't feel like you have to eat exactly the same foods every day. However, note that the combinations of foods are designed to make you feel satiated while still helping you lose weight. As you make your own meals, try to keep a similar structure.
If you feel hungry, pile on more veggies to any meal to keep those pesky hunger pangs at bay. Veggies are unlimited in your program, so eat up!
There are no magical supplements to do the work of weight loss for you. Supplements are simply an addition to your airtight workout program and diet plan. Proper supplementation can help keep your energy high when pushing to meet an accelerated weight-loss goal.
Branched-chain amino acids can assist with recovery and heavy or intense lifting sessions when your energy is otherwise flagging.
The few supplements I recommend during a weight-loss phase are:
Lara McGlashan is currently the Fitness Editor for Oxygen Magazine. She also has an extensive sports background and is an ACE certified trainer.
A very useful workout program for women is bit.ly/2EA59JY
Very detailed article! Appreciate it. We found an article that highlights the best foods, workouts and skin preparation techniques to get you bikini ready. We posted it here: hokoatu.com/blogs/hoko-atu-blog/bikini-bodies-are-built-in-the-spring
Enjoy!
Hello
I love your work and love bodybuilding.com!
I am trying to get my bikini body and downloading the programs.
I was wondering if there was a pdf for
glutes & hamstrings, Day one??
Thanks!
Great workout! But how do I incorporate cardio into this? Should I do it before or after workout? Or should I separate it from strength training? Thank you
I can add this app www.androidfitness.net/download-women-fitnessbikini-body-free.html
Where do I find the rest of the workout... I only see the first 6 days. Thank you for your help.
Es un excelente plan de entrenamiento, muy completo, excelente editora!
Muchas felicitaciones!!!!
Hi, i have been doing this program for 2.2 weeks now, and its really great. But i'm clueless as to what program i should continue with once the 4 weeks is up, any suggestions?
does it matter where you incorporate the added cardio that starts on week 3? or does all cardio have to be done on the same three days?
How can we save this on the BodyBuilding App on my phone so I can take the workouts with me?? Thanks!
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Throw your muscles a curveball with these new toning exercises for a smoking hot bikini body
Whether you're breaking a sweat regularly or totally slacking, it's time for a change. To get a smoking hot bikini body this summer, you have to shock your muscles to get it into sizzling shape.
It takes about three weeks for a fit woman to adapt to a new routine, says metabolic training expert B.J. Gaddour, CEO of StreamFIT.com. That means as you do a workout over and over again, it eventually gets easier and your body doesn't have to work as hard. In this case, effortless isn't a good thing: When your body isn't challenged, you burn fewer calories and your metabolism and results flatline—exactly what you don't want to happen when your goal is scoring a bikini body .
To burn more fat and build more lean muscle, you have to throw your body a curveball. Enter our one-of-a-kind beach-body plan, created by Gaddour. These innovative moves are likely new to you--and your muscles. They'll work your entire body in a fast-paced series that will stoke your metabolism and jack up your heart rate. According to researchers, training this way can torch about 500 calories an hour, plus an extra 300 calories in the 24 hours after your workout. What's more, the plan is super-simple. All you need are two pairs of dumbbells (one light and one heavy; try five to 10 pounds for the lighter ones, 10 to 20 pounds for the heavier set, and adjust if needed), and each routine takes a little more than 30 minutes.
Get With the Plan
You'll complete three workouts a week on nonconsecutive days, alternating between workout A and workout B. For each workout, perform the 10 moves on these pages as a circuit. When you've finished all of them, rest for a minute, then repeat the entire circuit two or three more times.
Workout A: Use the heavier weights. For each exercise, perform as many reps as you can in 30 seconds. Rest for 30 seconds between exercises.
Workout B: Use the lighter weights. For each exercise, perform as many reps as you can in 50 seconds. Rest for 10 seconds between exercises.
Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly. Step your left foot out to the left, bending your knees and pushing your hips back to lower yourself into a squat until the other end of the dumbbell hits the floor. Explosively push off your left leg and bring your feet together, then repeat with your right leg. Continue alternating.
Hold a dumbbell in your right hand just above your shoulder; place your right foot two feet in front of your left, knees slightly bent. Drive through your right heel and press the weight overhead, pivoting your feet to the left to turn 180 degrees. Reverse the move to return to start. That's one rep. Switch sides halfway through the set.
Quick Tip: Make it harder and recruit more muscles in your thighs, by bending your knees deeper at the start.
Stand with your feet hip-width apart and hold one end of a dumbbell in both hands in front of your chest, elbows bent. Bend your knees and push your hips back until your thighs are parallel to the ground. As you stand, pivot both feet 90 degrees to the right (b). Rotate back to center and quickly complete another rep, rotating to the left. Continue alternating.
Quick Tip: You can sit back onto a chair or bench and pause briefly at the bottom of each squat. This guarantees that you recruit your glutes.
Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating.
Quick Tip: Alternating places a greater demand on your core and lower back to stabilize and fight rotational forces. To make the move easier, raise and lower both weights together.
Hold a dumbbell horizontally in front of your chest. Step forward with your right foot and circle the weight clockwise around your head. Take a step with the left foot, moving the weight counterclockwise. Continue alternating.
Quick Tip: Make this harder by doing walking lunges instead of taking regular steps
Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. push your hips back and bring the weights slightly behind you, then quickly thrust your hips forward and squeeze your glutes as you swing the dumbbells above your head. Return to start and continue in fluid motions.
Quick Tip: Your knees should never go beyond your ankles, and they should bend only slightly (as you push your hips back). The movement and power should come from your hips and glutes.
Get into a pushup position, your hands resting on dumbbells and feet slightly more than hip-width apart. Push your hips back until they're near your ankles, keeping your body low and back flat. Quickly push through your toes back to the starting position. That's one rep.
Quick Tip: If your form starts to falter, hold the top of the pushup position.
Hold the ends of a dumbbell in front of you at shoulder height, arms extended. Step your left foot back, bending both knees and lowering the dumbbell to the outside of your right hip. push through your right heel to return to start. Repeat, stepping your right foot back and moving the dumbbell to your left hip. Continue alternating.
Quick Tip: Keep your belly button forward, which makes your core work extra hard.
Grab one end of a dumbbell in both hands and hold it overhead, standing tall with your feet hip-width apart. Step your right foot back, rotating 90 degrees to the right, and lower the dumbbell behind your head as you bend your knees. push through your right heel to return to start. Repeat, stepping back with your left foot and pivoting to the left. Continue alternating.
Quick Tip: Don't lower into a squat, but bend your knees slightly.
Get into a pushup position with your hands resting on dumbbells and feet slightly more than hip-width apart. Row the left weight to the side of your chest while rotating to the left into a side plank. Reverse to return to start. Switch sides halfway through.
Quick Tip: With each row, squeeze your shoulder blades together.
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