Bikini Body Ready Workout

Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.

Week 1 & 3

Equipment needed: Dumbbells and Mat

Circuit 1

Single Leg Bridge (12)

Side Plank (30 sec)

Plank to Swimming (12)

Roll-up to Jump (12)

Circuit 2

Goblet Squat (14)

Rear Lateral Raise (12)

Deadlift (14)

Bench Press (12)

Circuit 3

Reverse Lunge (12 ea. side)

Shoulder Press (12)

Spider Lunge (in plank, 12 ea. side)

Tricep Extension (12)

Bicep Curl (12)

Week 2 & 4

Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair

Circuit 1

Lateral Band Walks (1 min) *band on thighs over knee*

Squat w/ Knee Out (12) *band on thighs over knee*

Twisting Dumbbell Curl (12)

Dumbbell Step-Up (14) *onto step or chair*

Mountain Climbers (30 sec)

Plank Walks (12)

Circuit 2

Dumbbell Side Lunge (12 ea. side)

Dumbbell Row (12)

Push-ups (12)

Crunch (14)

Reverse Crunch (14)

Circuit 3

Back-fly (12)

Twisting Dumbbell Curl (12)

Tricep Kickback (12)

Half Kneeling Chop & Twist (12 ea. side)

 

 

 

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