Week 1
Take it easy at first: don’t lift heavy, stay away from intense training and take breaks as needed. Drink plenty of water and always warm up and stretch. During the first week, although I made some suggestions, select your own workouts – something that will not be too hard for you. For example, upper body workouts should cover your arms, shoulders, chest, back, etc., so choose two or three of them each day. Lower body workout will include glutes, legs, thighs, calves, etc. For Cardio segments, try a jump rope, running, biking, or anything that will elevate your heart rate a little, but nothing too extreme. Remember to start out slow.
MONDAY
Upper body workout
Cardio (20-30 minutes)
TUESDAY
Lower body workout
Abs
WEDNESDAY
Upper body
Cardio (20-30 min)
THURSDAY
Go for a Walk or light Hike – 30 min
FRIDAY
Upper body
Cardio (20-30 min)
SATURDAY
Lower body workout
Abs
SUNDAY
Rest
WEEK 2
Suggestion for the second week. Don’t forget to eat right and healthy 😉
MONDAY
Lower body workout
Abs
TUESDAY
Upper body workout
(Back and Biceps)
Cardio (30-35 minutes)
WEDNESDAY
Go for a Walk – 45 min (including 15 min. fast pace)
THURSDAY
Upper body
(Arms and Chest)
Cardio (30-35 min)
FRIDAY
Lower body
SATURDAY
Cardio
Abs
(Try this workout + additional Ab workout)
SUNDAY
Rest
WEEK 3 & 4
Here is a suggested plan for 3 and 4 week. Do as much as you can, pace yourself and rest when needed.
Remember to stay hydrated and eat healthy!
MONDAY
Lower body workout
Abs
TUESDAY
Upper body workout
(ex. Back and Biceps)
Cardio (45 minutes)
WEDNESDAY
Go for a Walk – 60 min (20 min. fast pace)
THURSDAY
Upper body
In addition to your regular warm up routing do THIS 😉
(ex. Arms and Chest)
Cardio (45 min)
FRIDAY
Lower body
Abs
SATURDAY
Intense Cardio (30 min.)
If you can, try something more challenging (ex. Intense Cardio, Plyo, or HIIT)
SUNDAY
Rest
FITAPPY - Lift and Jump 
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love your work out plan
excited to begin 🙂
Looks great! Thank you!
Love it…..=)
Wonderful!!I love your workout, thanks!
coolll u r awsome 🙂
Hi i really love your videos, and im going to UCLAin the fall! im a gymnast and I love this schedule! im a HUGE fan! Iwould love to meet you!
Hi, there!!! First of all, you are awesome!!! 😉 And secondly, I would like to ask you how long should a workout session(e.g. upper body+cardio) last?! thanks!! keep up the good work!!
Hi There. I’ve been following your Bikini Body workout and I’m on my first week. Do you have any tips on running for begginners??
hi 🙂 is it okay to workout my abs everyday?
and do i need a rest day or is it fine to workout everyday?
Not everyday. You can do it every other day, or 2-3 times a week
Once the whole programme has been ran through, what do we do ? I assume the duration of the cardio and difficulty of the work outs grow logarithmically, so when do we reach the top of the slope? 🙂
Hi, I’m following the programme, and it is very nice. But once we have ran through all the steps, what should we do? I assume the slope is more logarithmic than linear. So when do we reach the top? Thank you so much!