Bikini Body

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

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12 Responses to Bikini Body

  1. Pingback: Bikini body in 4 weeks – Contest #1 | FITAPPY Fitness

  2. robin clark says:

    love your work out plan

  3. Connie says:

    excited to begin 🙂

  4. Looks great! Thank you!

  5. belinda says:

    Love it…..=)

  6. Roberta says:

    Wonderful!!I love your workout, thanks!

  7. Leks says:

    coolll u r awsome 🙂

  8. Alexis Rentz says:

    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!

  9. roxana says:

    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!!

  10. Tasha says:

    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??

  11. jessica says:

    hi 🙂 is it okay to workout my abs everyday?
    and do i need a rest day or is it fine to workout everyday?

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