Bikini Body Workout: 4 Weeks To Your Best Body!

Your bikini called and wants to know if you will be meeting it this year with a killer beach-ready body like you promised last year.

If you're feeling nervous about starting your fitness journey, don't worry! You can still make progress towards your goals even if you're starting late. Let's get started now.

If you want to get your body into shape, you need to be disciplined, have a proper training program, and eat nourishing foods.

The following are key ingredients for success in achieving a beach body. I will provide a workout routine, nutrition plan, and supplement guide. I only ask for your full commitment for four weeks in return.

This guide teaches how to improve your body, fitness and health if you want to be toned, slim, thick or bootylicious. It is shorter and simpler than most guides, which are mostly written for men. This guide is especially for female novice trainees who want an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure. Let's get started!

1. Know what you need for a Bikini body

The only two ways to change your body's shape in the long run are by changing your muscle mass and your fat mass. ‘Toning' is an informal term that usually refers to gaining muscle mass and losing fat mass at the same time. If you want to look ‘drier', ‘tighter', or ‘slimmer', that means you need to lose fat. If you want more curves or a bigger booty, you need to build muscle. Many women who are new to fitness underestimate the importance of muscle mass. If you get really lean without much muscle, you may look anorexic. However, the same body fat percentage with more muscle mass may make you look like a bikini contest winner. If you're fond of the very skinny, classic catwalk look with minimal curves, this guide is not for you.The majority of women who seek my help want to lose fat and gain muscle in the right areas. This guide will focus on positive body recomposition.

2. Your workout for a Bikini body

Strength training is more beneficial than cardio for both muscle growth and fat loss, contrary to popular belief. Full range of motion strength training is more effective than stretching for lengthening muscles.This program will cover most of what you need, but you can always add extra recreational activities if you want.

You can perform this program alternating between workouts A and B two or three times per week. Twice a week is good to start with. This program is intensive for a beginner done three times per week, but after multiple months you could work up to performing a workout every other day. Done meticulously, you should make great gains for at least a year on this program.

Bikini Body Workout A

1b) 45-degree back extension, 3 sets @ 15 RM 1c) Bulgarian split squat, 3 sets @ 15 RM 1d)Romanian deadlift, 3 sets @ 15 RM This workout routine consists of four different exercises that should be performed in sets of three at a difficulty level of 15 repetitions max. The first exercise is unilateral lying leg curls, which can also be done seated, standing, or suspended. The second exercise is a 45-degree back extension, and the third exercise is a Bulgarian split squat. The fourth and final exercise in this routine is a Romanian deadlift.

Perform three sets of high bar squats using an 8 rep max weight.

Perform 3 sets of dumbbell overhead press at your 12- rep max.

i) Use a wide grip on the lat pulldown machine, or use the assistive pull-up machine if needed, and perform 3 sets of 15 repetitions.

-2b) Split squats (or pistol squats), 2 sets @ 15 per leg Do two sets of 15 repetitions of either hip thrusts or unilateral hip thrusts, and then do two sets of 15 split squats or pistol squats.

Face-pulls involve holding a weight in each hand and pulling them towards your face while bent over. They should be performed 4 sets at a 15 RM.

Bikini Body Workout B

1b) Reverse lunges, 3 sets @ 12 RM 1a) To do a pull-through, stand with your feet hip-width apart and a resistance band looped around your ankles. Bend your knees and hinge forward at your hips, keeping your back flat and your core engaged, until your torso is nearly parallel to the floor. From here, drive your hips forward to standing, and squeeze your glutes at the top. That’s one rep. 1b) For a reverse lunge, start standing with your feet hip-width apart, holding a weight in your left hand. Take a large step back with your left foot, bending your knees to lower your body toward the floor. Keep your front knee stacked directly above your ankle and your back leg straight. Press through your front heel to standing, and repeat.

1b) Unilateral leg extensions, 3 sets @ 15 RM

To complete a calf jump, start by standing with your feet hip-width apart and your hands on your hips. Keeping your core engaged, jump up and land gently back on the balls of your feet. For the unilateral standing calf raise, start by standing with one foot in front of the other, about 2 to 3 feet apart. Holding a dumbbell in your left hand, raise your left heel as high as possible before lowering it back to the start position. Complete 3 sets of 12 reps on each leg.

Perform three sets of 12 repetitions of push-ups, using the maximum weight you can lift for 12 repetitions. See the exercise progression guide for options.

2a) Hip abductions, 4 sets @ 15 RM

– 2 min rest 2b) To do butterfly lateral raises (or cable lateral raises), start by standing with your feet shoulder-width apart and a 2-3lb weight in each hand, palms facing each other. Raise your arms out to the sides, keeping your palms facing each other, until they’re at shoulder level. Hold for 2 seconds, then lower back down. Do 3 sets of 15. Rest for 2 minutes in between sets.

The workout structure allows you to mix and match different exercises in order to make the most of your time in the gym.

The term “@ 15 RM” means “at your 15 repetition maximum.” This means that you should use a weight that you can only lift 15 times. If you can do 15 reps with that weight, then you should add more weight, usually in the form of 5 lb or 2.5 kg. The goal is to eventually be able to do more reps with the same weight, or progress to a higher weight over time. It is important to remember to add weight gradually, so that you do not fail any reps. For exercises that use only one limb, you should start with your weaker limb, then rest, and then do the same number of reps with your stronger limb.

You can find a free guide with all the exercise descriptions here. Pay close attention to the guide as having good technique is key to preventing injuries and making progress. Move slowly and with control, especially when lowering the weights. If you feel like you can do the movement explosively while still maintaining control, then go for it. Never sacrifice good form or range of motion just to lift more weight. Focus on training your muscles, not your ego.

You should do a warm-up before each workout. The primary benefit is an increase in core body temperature to let your muscles, tendons and nerves function better. A good general template is to do 5 minutes of low-intensity cardio, like on a cross-trainer or bicycle, and then do some bodyweight squats and hip thrusts. Before you start your heavy work sets of each exercise, perform 1-3 warm-up sets of 5-10 reps with progressively more weight.

3. Your diet essentials for a Bikini body

In order to lose fat, your body needs to use up more energy than it takes in. You can help your body do this by eating a high-protein diet and doing weight-training exercises. Another way to create an energy deficit is to carefully track how much energy (calories) you take in from the food you eat and drinks you drink, figure out how much energy you burn each day, and then make sure you consume fewer calories than you burn. For most people, this last method is not necessary. If it sounds too difficult, don't worry. You can still get great results by simply eating a healthier diet that is more filling. These are the most important diet principles to follow for a simple, sustainable, successful diet.

4. Don’t focus on supplements

Creatine is a supplement that can help you gain muscle mass, but it is not a magic pill. You will still need to eat a balanced diet and exercise regularly to see results.

4 Weeks To Beach Ready

If you have four weeks until your beach vacation, or just want to get prepared for summer, you can use this workout schedule to get into shape. The workout routine includes exercises for your whole body, and each week the intensity will increase through the use of supersets, dropsets, and circuits. This will help you tone your muscles while burning fat.

Before you start working out, read this overview of the training plan so you know what to do. Then go to the gym and work hard to get rid of those stubborn love handles!

Beach-Body Training Overview

HIIT Workouts

Then, do 30-60 seconds of all-out effort, followed by 1-5 minutes of recovery, repeating this process 4-8 times. HIIT is designed to promote substantial fat loss over a short period of time. To make it work effectively, you have to work at maximum effort. Before you begin, warm up for 5-10 minutes with some dynamic stretching or jogging. Then, do 30-60 seconds of all-out effort, followed by 1-5 minutes of recovery, repeating this process 4-8 times.

Begin your HIIT workout with a 1:3 ratio of work to rest. For example, if you sprint for 30 seconds, take 90 seconds to recover. Repeat this cycle for 20 minutes.

As you improve, try working for 30 seconds and then resting for 60 seconds to boost intensity.

Make each interval as intense as possible, then cool down and stretch for 5-10 minutes. This will help your body recover.

Week 1: Get Started

During this week, get familiar with the daily workouts and exercises by doing straight sets of all your moves. Take a break of 30-45 seconds in between each set.

The text says that you will be doing three days of high-intensity interval training for 20 minutes per session. Your HIIT workouts can be done just about anywhere, such as outdoor sprints or on the treadmill, elliptical, or bike.