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

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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

hollymuz

hollymuz

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rgeha

rgeha

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Discuss this Training Plan Subscribe to 45 Days Days to Bikini Ready

leftover leftover

posted Saturday, May 14, 2011

I Walked 100 Miles! Super Walker I Burned 5,000 Calories! I Lost 10 Lbs! I Lost 5 Lbs!

Only finished 4 of the workouts so far, but just wanted to share:

I HURT BAD after the first two (upper body and Lower body day workouts) I was sore all over! The second time the workouts rolled around I was still sore and scared, but hey, I went all out and frankly, I feel great right now. A little sore overall, but my energy level feels up, and as for the cardio workouts, which I had done before this program, I now feel more motivated to push myself and do better than last time, which obviously helps with overall stamina and fat burning (I’ve lost 3 lbs so far).

I think coupled with my lo-carb/cal monitoring, I’ll be fit as a fiddle by the end of the training cycle.

chunnu chunnu

posted Wednesday, May 18, 2011

As a women , How much weight shall I carry for doing curls. front dumbell rise, side lateral rise?

leftover leftover

posted Thursday, May 19, 2011

I Walked 100 Miles! Super Walker I Burned 5,000 Calories! I Lost 10 Lbs! I Lost 5 Lbs!

Chunnu, just start off with whatever you feel comfortable with. I’m still on 10 pounds for side lateral raises, I started off with 10 for all the other ones but upped it to 15. The plan gives a pretty good guidelines itself at the top: “Weighted exercises should be performed at a 10-12-14 rep progression. This means that when you can easily perform 10 reps in each set of an exercise then you should do the same weight the next time, but try for 12 reps in each set. When you reach the point where you can do 14 reps in each set, then you should increase weight and drop down to 10 reps next time.”

toneelawrence toneelawrence

posted Tuesday, July 12, 2011

just wondering what everyone is putting in on the lbs. field when only bw is used?

mnhappyhiker mnhappyhiker

posted Tuesday, October 4, 2011

I Burned 5,000 Calories!

A big downside of this plan is not being able to view past workouts. I added notes regarding weight and suggestions for future workouts that I can’t view.

babyphat babyphat

posted Thursday, October 6, 2011

I Lost 10 Lbs!

I am about to start this work out today. Wish me luck.

dawnmathmom dawnmathmom

posted Wednesday, November 30, 2011

I Burned 25K Calories! Super-Ripped Super-Ripped Super-Ripped Super-Ripped Super-Ripped I Lost 10 Lbs! I Burned 5,000 Calories! I Lost 5 Lbs!

I have a bad knee which makes the squats and lunges not very realistic… I’m thinking of substituting leg press (machine) for the squats, but what about the lunges? Any suggestions?

jbrow23 jbrow23

posted Monday, January 9, 2012

How do you modify the workout calendar of this plan? For example, I won’t be able to work out on Tuesday and need to move the workout to Wednesday.

jbrow23 jbrow23

posted Monday, January 9, 2012

How do you modify the workout calendar of this plan? For example, I won’t be able to work out on Tuesday and need to move the workout to Wednesday.

jbrow23 jbrow23

posted Monday, January 9, 2012

How do you modify the workout calendar of this plan? For example, I won’t be able to work out on Tuesday and need to move the workout to Wednesday.

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