THE BIKINI BODY WORKOUT

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

GymAmerica on June 18, 2013

Users:

922 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body, Fat Loss

Body Parts:

Calves, Thighs, Back, Abs, Chest, Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Tags:

calves, Biceps, chest, abs, Shoulders, Triceps, Thighs, back

Description

In just 30 days, you can tighten the jiggle that your bikini won't hide. Just complete this full-body, 40-minute workout three times a week to burn fat, boost your metabolism, and target every trouble zone. The result is a beach-ready body that will look like the product of hours at the gym.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Single-Leg Ankle Mobilization	-	15	60
Thighs
3-Way Hip Series	-	5	0
Back
Thoracic Rotation	-	8	0
Abs
The Big 3: Plank, Side Plank, Bird Dog	-	1	0
Hip Lift March	-	4	0
Thighs
Russian Wall Squat	-	5	0
Back
Kettlebell Half Getups	-	2	60
	-	2	60
Thighs
Goblet Squat	-	10	45
	-	10	45
Chest
Dumbbell Bench Press	-	10	45
Thighs
Dumbbell Step Ups	-	8	90
Chest
Dumbbell Bench Press	-	10	45
Thighs
Dumbbell Step Ups	-	8	90
Back
Single-Leg Dumbbell Romanian Deadlift	-	8	45
Shoulders
Lateral Raise and Rear Lateral Raise	-	12	45
Abs
Lateral Wall Run	-	8	90
Back
Single-Leg Dumbbell Romanian Deadlift	-	8	45
Shoulders
Lateral Raise and Rear Lateral Raise	-	12	45
Abs
Lateral Wall Run	-	8	90

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Single-Leg Ankle Mobilization	-	15	0
Thighs
3-Way Hip Series	-	5	0
Back
Thoracic Rotation	-	8	0
Abs
The Big 3: Plank, Side Plank, Bird Dog	-	1	0
Hip Lift March	-	4	0
Thighs
Russian Wall Squat	-	5	0
Line Drills	-	1	20
	-	1	20
	-	1	45
Back
Pull Up with Neutral Grip	-	3	10
	-	3	10
	-	3	10
Thighs
Dumbbell Split Squats	-	8	90
Back
Pull Up with Neutral Grip	-	3	10
	-	3	10
	-	3	10
Thighs
Dumbbell Split Squats	-	8	90
Shoulders
Standing Alternating Shoulder Press	-	8	60
Thighs
In-Place Side Lunge	-	10	60
Shoulders
Standing Alternating Shoulder Press	-	8	60
Thighs
In-Place Side Lunge	-	10	60
Biceps
Split Jack Curl	-	15	0
Triceps
Barbell Lying Triceps Extension to Press	-	12	60
Biceps
Split Jack Curl	-	15	0
Triceps
Barbell Lying Triceps Extension to Press	-	12	60

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