45 Days Days to Bikini Ready

Summary: 4 Days a Week
45-days of serious toning.

Description: This training plan focuses on toning and shaping your body in preparation for bikini season. It combines cardio, upper and lower-body resistance training, along with core exercises, to have maximum effectiveness on burning fat and toning your body.

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Workout Details

A 45 day plan that will shape and tone your entire body.

This year, it's time to feel confident wearing your swimsuit! This training plan is designed to get results that you can see and feel good about. For the next 45 days, you will perform these workouts 4 times each week. They consist of full-body strength conditioning using free-weights, along with standard cardio training and body-weight movements.

Utilize your rest days by performing a 15-20 minute stretching or Yoga routine.

Maintaining a healthy dieting plan is of the utmost importance if you want to truly see results after these 45 days. Taking before and after pictures is recommended (you can use DailyBurn's Progress Images feature for this) and is a great way for you to see your results, as they will not be easily visible on a day-to-day basis.

Sample Workout from this Training Plan

Upper-Body + Core Sculpting

This workout is entirely focused on toning and sculpting above the waist. After a few weeks you should begin to see more definition on your arms and around your midsection. Weighted exercises should be performed at a 10-12-14 rep progression. This...

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Front Dumbbell Raise

Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

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Side Lateral Raise

Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbel...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

One-Arm Dumbbell Row

Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Push-Ups - Modified

Drop down to a push up position so your knees are on the floor and your hands are beneath your shoul...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

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Bench Dips

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench faci...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

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Dumbbell Curl - Standing

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's lengt...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

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Zottman Curl

Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells...

Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Ball Floor Bridge

Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are ...

Suggested Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Bicycle Kicks

Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight ...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

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Crunch - Cross Body

Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place yo...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Plank Hold

Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to t...

Suggested Routine:
10 reps
10 reps
10 reps

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At a Glance

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You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout

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Discuss this Training Plan
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nae02etc posted Friday, April 16, 2010	When your workout says to do 10 reps of plank hold, what does that mean? I thought you were supposed to hold plank for like a minute or something. I can’t believe they want you to do 10 reps of holding for 3 sets! Any ideas?

Lizmara posted Monday, April 19, 2010	I think you’re right. That doesn’t seem like that would do much of anything. Modify it to hold it for a minute instead. I just started this plan today and that sounds like a better option than the reps.

kkeaton posted Thursday, May 27, 2010	… if you do the rest of the workouts you will realize how difficult plank is at that point, I held it for 25 sec per rep and that seemed to work! do it at your own pace

snitz427 posted Tuesday, June 29, 2010	No… on plank holds and the like… 1 rep = 1 sec. So the 3 sets of 10 reps is actually Plank Hold for 10 secs. Relax. Do it again for 10 secs… etc.

saxmis posted Friday, July 30, 2010 ...	What kind of results have people been getting from this?

Brandy733 posted Monday, August 16, 2010	To Saxmis – I have to say I have totally lost inches doing this routine. Now I may not have lost much weight but that can be due to me building muscle. However I am very happy with the outcome so far. I have 9 exercises left and people are noticing my weight loss. I would say go for it and stick to it.

segunparis posted Tuesday, January 4, 2011	Can you swap days? I don’t see the option— but for instance if I wanted to do Thursday’s workout tomorrow is there way to drag and drop? Or just complete it a day early and then it automatically updates?

lynf2409 posted Saturday, January 15, 2011	My first day. I am a cardio person because I always feel like that’s the key to weight loss. When I reviewed this work out prior to doing it, I thought “oh looks too easy” but I just finished the work out and I feel great! I think I’ll be running on the days I don’t do this work out. I’m really excited to see results!

Melissa_Noelle posted Tuesday, January 18, 2011	I really enjoy this program, though I restarted it since I missed 4 days in a row! :-( Now if I only could have one of my friends join it!

jdemchuck posted Thursday, January 20, 2011	Yeah I have noticed that you probably won’t lose much weight on this plan… it is more for tonning and strenghening it seems. But so far I am really enjoying this plan, because it is “hard”, but easy enough that you don’t feel like you are in a boot camp just getting killed. Its flexible, not too long of a program, but you do see enough results to make it worth doing.