Whole Body Bikini Workout For This Summer

Bikini Workout

For those who want to get ready for the summer. Planning a vacation on the beach? Do you think you are ready to confidently put on your bikini? Well it’s never too late because you still have the chance to work it out with a successful nutrition plan accompanied with a regular workout for at least 4 weeks.

First, here’s the bikini body nutrition plan:

Meal 1 (Breakfast)

EGG WHITES

EGG WHITES: 4

OATMEAL

OATMEAL: 1/2 CUP

Banana

BANANA: 1/2 CUP

SUGAR-FREE SYRUP

SUGAR-FREE SYRUP

 

 

 

Meal 2

Your choice of your favorite protein bar

 

Meal 3

SLICED TURKEY

SLICED TURKEY: 150 gm.

avocados

AVOCADO: 30 gm.

sliced_jalapenos

SLICED JALAPENOS

green-beans

GREEN BEANS: 1 CUP

 

 

 

 Meal 4 (Pre-Workout)

Steak

FLANK STEAK (COOKED): 150 gm.

CORN-TORTILLAS

CORN TORTILLAS: 2

onion-and-garlic

DICED ONION AND CILANTRO

SHREDDED CABBAGE

SHREDDED CABBAGE: 1 CUP

 

Meal 5 (Post Workout)

Grilled herbed chicken breasts

CHICKEN BREAST MEAT: 150 gm.

rice

RICE: 1/2 CUP

veggies

VEGGIES (YOUR CHOICE) 1 CUP

 

Meal 6

FITMISS DELIGHT PROTEIN: 1-1/2 SCOOPS

 

Secondly, The bikini body workout plan:

It targets each and every part of your body. It includes workouts for 6 days, it should be maintained for 4 weeks.

 

Day 1: Glutes & Hamstrings: 

1. LYING LEG CURL

LYING LEG CURL

4 sets of 15-20 reps

2. STEP-UP

Step up

4 sets of 15-20 reps each leg

3. SIDE-STEP SQUAT

SIDE-STEP SQUAT

4 sets of 15-20 reps each side

4. ROMANIAN DEADLIFT

ROMANIAN DEADLIFT

4 sets of 15-20 reps

5. REVERSE LUNGE OFF PLATFORM

REVERSE LUNGE OFF PLATFORM

4 sets of 15-20 reps each side

6. PLIE DUMBBELL SQUAT

PLIE DUMBBELL SQUAT

4 sets of 15-20 reps

7. BARBELL HIP THRUST

BARBELL HIP THRUST

4 sets of 15-20 reps

8. CABLE KICK-BACK

CABLE KICK-BACK

4 sets of 15-20 reps each side

 

Day 2: shoulders, triceps and chest

1. SEATED ARNOLD DUMBBELL PRESS

SEATED ARNOLD DUMBBELL PRESS

4 sets of 12-15 reps

2. CLOSE-GRIP PUSH-UP

CLOSE-GRIP PUSH-UP

4 sets of 12-15 reps

3. DUMBBELL BENT-OVER REAR LATERAL RAISE

DUMBBELL BENT-OVER REAR LATERAL RAISE

4 sets of 12-15 reps

4. DUMBBELL LATERAL-TO-FRONT RAISE

DUMBBELL LATERAL-TO-FRONT RAISE

4 sets of 12-15 reps

5. UPRIGHT CABLE ROW

UPRIGHT CABLE ROW

4 sets of 12-15 reps

6. CABLE REVERSE-GRIP PRESS-DOWN

CABLE REVERSE-GRIP PRESS-DOWN

4 sets of 12-15 reps

7. SKULLCRUSHER

SKULLCRUSHER

4 sets of 12-15 reps

8. CLOSE-GRIP BENCH PRESS

CLOSE-GRIP BENCH PRESS

4 sets of 12-15 reps

 

Day 3: Plyometrics:

1. BOX JUMP

BOX JUMP

3 sets of 10-20 reps

2. LUNGE JUMP

LUNGE JUMP

3 sets of 10-20 reps

3. SQUAT JUMP

SQUAT JUMP

3 sets of 10-20 reps

4. MOUNTAIN CLIMBER

MOUNTAIN CLIMBER

3 sets of 20-25 reps

5. BURPEE (WITH PUSH-UP AND JUMP)

BURPEE (WITH PUSH-UP AND JUMP)

3 sets of 10-20 reps

6. SKI HOP

SKI HOP

3 sets of 20-25 reps

7. TUCK JUMP

TUCK JUMP

3 sets of 10-20 reps

8. HIGH SKIP

HIGH SKIP

3 sets of 20-25 reps

 

Day 4: Quads and Calves:

1. LEG EXTENSION

LEG EXTENSION

4 sets of 10-12 reps

2. WALKING LUNGE

WALKING LUNGE

4 sets of 10-12 reps

3. BARBELL SQUAT

BARBELL SQUAT

4 sets of 10-12 reps

4. SPLIT SQUAT

SPLIT SQUAT

4 sets of 10-12 reps

5. LEG PRESS

LEG PRESS

4 sets of 10-12 reps

6. CALF RAISE (ON LEG PRESS)

CALF RAISE (ON LEG PRESS)

4 sets of 10-12 reps

7. SEATED CALF RAISE

SEATED CALF RAISE

4 sets of 10-12 reps

8. LONG JUMP

LONG JUMP

4 sets of 10-12 reps

 

Day 5: Back and Biceps:

1. WIDE-GRIP PULL-UP

WIDE-GRIP PULL-UP

4 sets of 12-15 reps

2. UNDERHAND INVERTED ROW

UNDERHAND INVERTED ROW

4 sets of 12-15 reps

3. WIDE-GRIP LAT PULL-DOWN

WIDE-GRIP LAT PULL-DOWN

4 sets of 12-15 reps

4. UNDERHAND BENT-OVER BARBELL ROW

UNDERHAND BENT-OVER BARBELL ROW

4 sets of 12-15 reps

5. UNDERHAND CLOSE-GRIP LAT PULL-DOWN

UNDERHAND CLOSE-GRIP LAT PULL-DOWN

4 sets of 12-15 reps

6. V-HANDLE SEATED CABLE ROW

V-HANDLE SEATED CABLE ROW

4 sets of 12-15 reps

7. STANDING HIGH-PULLEY CABLE BICEPS CURL

STANDING HIGH-PULLEY CABLE BICEPS CURL

4 sets of 12-15 reps

8. ALTERNATING DUMBBELL HAMMER CURL

ALTERNATING DUMBBELL HAMMER CURL

4 sets of 12-15 reps each arm

 

Day 6: ABS

1. CRUNCH

CRUNCH

3 sets of 15-20 reps

2. COCOONS

Cocoons

3 sets of 15-20 reps

3. BUTTERFLY CRUNCH

BUTTERFLY CRUNCH

3 sets of 15-20 reps

4. BICYCLE

BICYCLE

3 sets of 15-20 each side reps

5. BOTTOMS-UP

BOTTOMS-UP

3 sets of 15-20 reps

6. SCISSOR KICK

SCISSOR KICK

3 sets of 15-20 each side reps

7. PLANK

PLANK

3 sets of 60-90 second hold

8. V-UP

V-UP

3 sets of 15-20 reps

 

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