This is the 45-Minute Advanced Bikini Workout. This is the final month of the Bikini Workout. By now you should be seeing some serious results. Do this program for about a month and then hit the beach to show off your fabulous new bod!
You may want to visit this page http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?id=135 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
Lift right foot a few inches off the floor and soften left knee. Place left hand on hip.
Action
INHALE: Squat down as far as possible, reaching right hand toward the floor. When...Starting Position
Lift right foot a few inches off the floor and soften left knee. Place left hand on hip.
Action
INHALE: Squat down as far as possible, reaching right hand toward the floor. When you've squatted as far as you can comfortably, then bend from the hips to touch the ground with the right hand.
EXHALE: Squeezing glutes, and keeping back straight, rise up and straighten leg to complete one rep.
Complete all reps and switch sides.
Special Instructions
When reaching toward toe, concentrate on bending knee into a lunge rather than bending over from the waist/hips.
Muscles Worked: Quads, Glutes, Hamstrings, Core
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=117&from=fitplan&plan=135 (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, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.
Action
EXHALE: Raise the dumbbells at your sides...
Starting Position
Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.
Action
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.
INHALE: Lower slowly with control to the starting position to complete one rep.
Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.
Muscles Worked: Shoulders
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=74&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
You will need two Swiss balls. Bring both balls together, side by side. Place one of your lower arms on each ball. Your body should be approximately at a 45 degree angle with normal...Starting Position
You will need two Swiss balls. Bring both balls together, side by side. Place one of your lower arms on each ball. Your body should be approximately at a 45 degree angle with normal curvature of your lower back.
Action
Roll the balls outward, allowing your arms to open up. Continue until you feel you have reached a comfortable range of motion. Squeeze your arms back together, bringing the balls back to their original position. Try doing 2 sets with 10-12 repetitions.
Special Instructions
Keep your spine in a neutral position.
Muscles worked: chest
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=49&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Begin this exercise by placing your body balanced on the Swiss ball at your core with legs straight and toes on the floor. Hold dumbbells to the left and right side of the Swiss ...
Starting Position
Begin this exercise by placing your body balanced on the Swiss ball at your core with legs straight and toes on the floor. Hold dumbbells to the left and right side of the Swiss ball underneath your shoulders with arms extended.
Action
EXHALE: Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows.
INHALE: Slowly lower the dumbbells back to the starting position to complete one rep.
Special Instructions
This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.
Muscles Worked: Upper back
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=188&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Sit on a chair or step. Grasp the front eadge of seat near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended (don't lock elbows). Keep feet hip-wi...Starting Position
Sit on a chair or step. Grasp the front eadge of seat near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended (don't lock elbows). Keep feet hip-width apart.
Action
INHALE: Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much).
EXHALE: Press up until elbows are straight, but not locked.
Special Instructions
Keep weight on your heels (toes up toward ceiling).
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=125&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Kneel on a mat or rolled-up towel with feet together, knees slightly apart. Cross arms over chest.
Action
INHALE: Keep abs tight and back straight as you lean backward. Pause.
...Starting Position
Kneel on a mat or rolled-up towel with feet together, knees slightly apart. Cross arms over chest.
Action
INHALE: Keep abs tight and back straight as you lean backward. Pause.
EXHALE: Lean forward to return to start.
Special Instructions
Very small movement. If your back hurts, do not lean back as far. You can also have a partner hold your feet for support.
Muscles Worked: Hamstrings, Glutes, Quads, Outer thigh, Abs
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=136&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Lie on right side with left palm flat on the floor in front of shoulder, elbow bent. Wrap right arm around rib cage and bend knees slightly.
Action
EXHALE: Using left arm, push ...Starting Position
Lie on right side with left palm flat on the floor in front of shoulder, elbow bent. Wrap right arm around rib cage and bend knees slightly.
Action
EXHALE: Using left arm, push your torso up until arm is straight.
INHALE: Then lower upper body until shoulder is about an inch from the floor.
Complete all reps and switch sides.
Special Instructions
Be sure to keep hips and feet planted on floor and sh oulders away from ears.
Muscles Worked: Biceps, Triceps, Obliques, Hips
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=139&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Begin very close to a wall, facing away from it. Pull the ball into your legs as close to your body as possible. Keep your toes firmly on the ground and the soles of your feet flat ...Starting Position
Begin very close to a wall, facing away from it. Pull the ball into your legs as close to your body as possible. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Straighten legs so that weight is evenly distributed between your feet (at the wall) and the ball. Adjust the ball if necessary so that it is under your hips. Place your hands behind your ears or across your chest.
Action
EXHALE: Extend from your hips- Bringing your torso upward toward the wall as high as possible. Hold for 1-3 counts.
INHALE: Slowly return to starting position to complete one rep.
Special Instructions
Make sure your feet are flat on the wall and that your weight is pressed into them for stability.
Muscles Worked: Lower back
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=17&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Kneel in front of the ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving b...Starting Position
Kneel in front of the ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving both the ball and your arms away from your body. Once you feel your abdominal muscles working, you are in the starting position.
Action
Your hands should stay stationary on the ball. Pivot from your knees, bringing your torso and hips forward as the ball rolls away from your knees. Keep moving until your chest drops down, keeping your chest as upright as possible, without hyper extending your lower back. Keep your spine in a neutral position. Hold the furthest position comfortably for a couple seconds and roll back to starting position. Try doing 2 sets with 10-12 repetitions.
Special Instructions
If you feel any strain in your lower back, return to the starting position and check your form. If you continue to feel any strain, stop the exercise.
Muscles Worked: Abs
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=15&from=fitplan&plan=135 (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Starting Position
Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball or dumbbell (not pictured). Bend your elbows and tuck them in at your sides,...Starting Position
Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball or dumbbell (not pictured). Bend your elbows and tuck them in at your sides, holding the ball or dumbbell in front of your torso. Keeping a your back straight, lean back (hinging from the hips) until you feel your abs engage. From there, carefully lift your feet off of the floor to balance.
Action
EXHALE: Keeping a perfectly straight back with your abs pulled in tight, rotate your torso to the right as far as you can while maintaining good form (back straight, maintaining balance).
INHALE. Return to the center (start position).
Repeat on the opposite side to complete one rep.
Special Instructions
Do not round or arch your back. Focus on the movement coming from the waist, allowing your upper body and arms to follow the twisting motion of the waist.
Make it harder: Use a heavier weight and/or extend your arms straight out in front of you.
Make it easier: Perform this exercise
without holding any weight.
Photo: http://www.sparkpeople.com/resource/exercises.asp?ID=20&from=fitplan&plan=135
Muscles Worked: Abs, Obliques, Hips (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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