This is the 40-Minute Intermediate Bikini Workout. Do this program for about one month, and when you're ready move up to the Bikini Workout - Advanced.
You may want to visit this page http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?id=134 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.
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Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.
Action
Squat down slightly, bending from the knees, keeping abs tight.
EXHALE: Lift left leg to side as yo...Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.
Action
Squat down slightly, bending from the knees, keeping abs tight.
EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.
INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.
Repeat on opposite side for one rep.
Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.
Muscles Worked: Quads, Glutes, Hips, Outer thigh
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=112&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12” in front of you.
Action
INHALE: Slowly lower your body, ...Starting Position
Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12” in front of you.
Action
INHALE: Slowly lower your body, bending at the hip and knees. Come down a little bit at first to get use to the motion. Once you feel comfortable, slowly lower yourself to a comfortable position. Don’t exceed 90 degrees at the knee.
EXHALE: Straighten legs and return back to the starting position to complete one rep.
Special Instructions
Keep weight on your heels. Don’t let your knees extend over the plane of your toes.
Muscles Worked: Quads, Glutes, Hamstrings
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=65&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Begin by sitting on top of the Swiss ball with your feet firmly planted on the ground. Keep your abdominal muscles tight and hold dumbbells to the side of your head, palms facing aw...Starting Position
Begin by sitting on top of the Swiss ball with your feet firmly planted on the ground. Keep your abdominal muscles tight and hold dumbbells to the side of your head, palms facing away from your body, and elbows at 90 degrees.
Action
EXHALE: Raise dumbbells slightly in front of your head and above your head until you touch the ends of each dumbbell together. Your arms should be as straight as possible and you should not lock your elbows.
INHALE: Bring your arms and the dumbbells back down to the starting position.
Special Instructions
If you feel pinching in your shoulders as you raise the dumbbells, bring the dumbbells more out in front of your head. Keep your spine straight and continue to look forward during the exercise. Performing this activity in front of a mirror will help you with your form.
Muscles Worked: Shoulders
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=47&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in you...Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.
Action
INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.
Special Instructions
Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.
Muscles Worked: Biceps
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=69&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Start from a seated position on the Swiss ball. Slowly walk out until your head and shoulders are supported by the ball and parallel to the ground. Your feet should be slightly f...
Starting Position
Start from a seated position on the Swiss ball. Slowly walk out until your head and shoulders are supported by the ball and parallel to the ground. Your feet should be slightly further than hip width apart.
Action
Start with the barbell centered properly with both arms extended, holding the barbell over your head. Allow your arms to bend to approximately a 90 degree angle at your elbows or just before the barbell reaches your forehead. Slowly raise the bar back to starting position. Do not let your elbows shoot out, keep them pointing straight forward. Try doing 2 sets with 10-12 repetitions.
Special Instructions
Make sure to keep your core tight, keeping your hips from sagging.
Muscles Worked: Triceps
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=48&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over...Starting Position
Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.
Action
EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. INHALE: Slowly return to starting position to complete one rep.
Special Instructions
Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance. Make it easier: Do not cross handles and keep feet close together at center of band. Make sure the band is secure around your feet.
Muscles Worked: Upper back, Triceps
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=174&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.
Action
EXHALE: Bend your elbow...Starting Position
Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.
Action
EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.
INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.
Try doing 2 sets of 10-12 repetitions.
Special Instructions
Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.
Muscles Worked: Chest, Triceps, Shoulders (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs for...Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.
Special Instructions
None.
Muscles Worked: Abs, Obliques
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=12&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support.
Action
K...Starting Position
Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support.
Action
Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep.
Special Instructions
Make sure back stays flat on floor and abs are tight (pull navel in towards spine).
Muscles Worked: Abs, hips
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=143&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Lie facedown, arms and legs outstretched a few inches above floor, head in line with spine.
Action
Raise left arm and right leg off floor. Lower and repeat with right arm/left l...Starting Position
Lie facedown, arms and legs outstretched a few inches above floor, head in line with spine.
Action
Raise left arm and right leg off floor. Lower and repeat with right arm/left leg. Return to start and repeat the series.
Special Instructions
Don't lower arms or legs completely until the end of the set. Don't hold your breath.
Muscles Worked: Lower back
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=6&from=fitplan&plan=134 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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