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Bikini Workout

Created by manhattan

  • Currently 3.4/5 Stars.
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based on 24 ratings.
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Summary

6 Workouts / 33 Exercises

10% Cardio / 90% Strength Training

Workout Program Description

Don't forget to join our group for this program called "Body Like Adriana Lima".This workout plan will take your from flab to bikini fab and can be accomplished in a little as 3 months. The program progresses through three levels (Beginner, Intermediate and Advanced) and you can move up to the next level at your own pace.  The program requires working out 5 days a week alternating cardio & toning workouts.  If you do not have access to a pool, substitute another cardio progra...

Workouts

Description

This is the 30-Minute Bikini Workout for Beginners. Do this program for about one month, and when you're ready move up to the Bikini Workout - Intermediate. You may want to visit this page http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?id=133 and click "Print exercise demos for this workout" and take the printout to the gym the first few times until you've learned each exercise.

Suggested Schedule

This workout should be done weekly on:
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View Workout Details

Missing Forward Lunges
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward. Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t s...

Missing Boxer
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest. Action EXHALE: Extend left arm forward (palm down), right arm...

Missing Isometric Shoulder Hold with Towel
3 sets: 1 reps, 1 reps, 1 reps
Starting Position Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm...

Missing Seated Dumbbell Concentration Curls
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh. Action INHALE: Curl the dumbbell to your shoulder, ...

Missing Seated Dumbbell Triceps Extensions
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip. Action EXHALE: Extend arms str...

Missing Bench Press with Barbell
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms stra...

Missing Bridges
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Lie with arms at sides, feet on floor, knees bent. Press into heels. Action EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes. INHALE: Return to star...

Missing Crunches
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...

Missing Crunches with a Twist
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...

Missing Back Extension
3 sets: 15 reps, 15 reps, 15 reps
Starting Position Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Action EXHALE: Lift the upper body (chest, shoulders) o...


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What People are Saying

xosweetesquexo

I just wanna give a suggestion

For any of you users trying to get a Victoria's Secret Beach Body, I've done these exercises, and they're really useful. Check out this link: http://www.ivillage.co.uk/david-kirschs-beach-workout/77954 If you do it only 3 times a week you can be ready for the beach in 3-4 weeks

Created over 3 years ago by xosweetesquexo

Mygoalisthin

Does anyone know where I can get that bikini?? :D

Created over 3 years ago by Mygoalisthin

smryan09

Getting in Shape for Summer

In Arizona the majority of ones time is spent outdoors and by the pool. I want to look amazing in my swim suit this summer and I need some help. I chose this program to help me get in shape and have a to die for stomach and waist line.

Created over 4 years ago by smryan09

alexguerra15

preparing for summer

The reason I chose this workout program is because summer is coming soon and I want to be in the best shape possible. This exercise caught my attention because it had simple exercises that I could follow and achieve a great body at the same time.

Created over 4 years ago by alexguerra15

pbeechler

3 month plan

I chose this exercise to join because it is a 3 month work out plan as opposed to a 6 month workout plan and I would like to be ready for the summer weather coming this way in May. I would like to feel not only comfortable skimping down to wearing a bikini but would also like to feel confident in doing so instead of ashamed. I have a good feeling about this program.

Created over 4 years ago by pbeechler

justiss

Bikini Ready

I choose this exercise because I wanted to focus on my abs. This exercise stood out to me because I want to have a nice enough body to be able to wear a bikini. I hope to enjoy this training enough to continue it in my weekly exercises.

Created over 4 years ago by justiss

azkaitlyn

Summertime

This looks like a very helpful work out for anyone wanting to look good this summer. This seems to have many different exercises that will benefit my body. I can't wait to try it out and see how it works for me!

Created over 4 years ago by azkaitlyn

Lstrick

My Goal is to be "Bikini Ready" by May 2010

Ive been working out some,but this workout sounds like exactly like what I need to get me there...The timing is perfect while everyone is in the house for winter...I will be working on my sexiness...:-)

Created over 4 years ago by Lstrick

xosweetesquexo

It's time.

It's winter, but if you start this workout now, you'll definitely be ready to hit the pool/beach in June/July!

Created over 5 years ago by xosweetesquexo

hmduey

Getting back in Shape

I chose this workout because I really just want to "tone it all back up". I don't need to lose much weight (maybe 5 pounds max) but I definitely need to change the shape! I'm hoping this workout will do the trick.

Created over 5 years ago by hmduey

amber388

bikini..

I choose this workout because it seems like fun and it seems like something that I would be capable of doing on a regular bases and seeing the results that I would like. Im ready for this!

Created over 5 years ago by amber388

Jen236

Feedback

Who wouldn't want a bikini body? This workout seemed hard, but fun. I try to do work outs that doesn't include lifting of weight because I'm really petite and can't really lift that much weight. When I saw this work out it sound fun and it seemed like I would get the result I want.

Created over 5 years ago by Jen236

crinerm_10

Feedback

I am just starting to work out again, after a long time of nothing. Would you guys give me some feedback on this workout? It sounds fun :)

Created over 5 years ago by crinerm_10

kels14

Comment

I chose this workout becuase it seemed like a girly workout. I usualy do workouts made by guys so they are more lifting of bars and dumbells and are very boring this one seems more floor and body work. It also is more like a whole body workout so I can do this more often. I hope my body becomes more toned.

Created over 5 years ago by kels14

chelsearae

Bikini Body

I have tried for years to have the ulitmate "bikini body". I have tried multiple work outs, that never seem to work! With this work out I hope to work towards my bikini body!

Created over 5 years ago by chelsearae

lotus0228

ah maintenance

Just because summer is over doesn't mean bikinis go away! There are always hot tubs... Anyway, I hope maintain a healthy physique with this program all year long!

Created over 5 years ago by lotus0228

bbenzo

Bikini body

I hope to get toned from these workouts.

Created over 5 years ago by bbenzo

tsah28

Getting my sexy back

Since I got married I put on a little weight. I want to feel bikini sexy again.

Created over 5 years ago by tsah28

brownie3

still summertime in AZ.

Although summer is pretty much over for most, here in Arizona we are still able to rock our bikini bods for about another month or so! We just bought a boat, so looking forward to being able to show off my "bikini body" out on the lake!

Created over 5 years ago by brownie3

cooksimple

Hello

Im joining this in hopes i can get a bikini body. In about a month i'll have a pool to swim in so i'll be able to combine all of this exercise soon..

Created over 5 years ago by cooksimple

horsegranny

horsegranny

just finished my first go at this. Have my own pool and still can't wear a bikini but hope to when I have finished.

Created over 5 years ago by horsegranny

misspiggy

If you cannot use a pool, what other type of cardio would you suggest and for how long/far?

Created over 5 years ago by misspiggy

Krysda69

I wanted to try a different workout routine rather than doing the same old thing. Bikini workout sounded appealing to me. I have always wanted to have that bikini body. I am going to give it a try and see how I like it.

Created over 5 years ago by Krysda69

manhattan

Thanks for joining!

Hello everyone who has joined this workout! So many users so far! I'm actually doing this workout each week and will be updating the intermediate and adding the advanced workouts shortly. Feel free to leave me comments!

Created over 6 years ago by manhattan

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