The 28-Day Bikini Body Workout Plan

Table of Content

• Chris Bumstead Claims 4th Straight Classic Physique Olympia Title
• Weeks 5-8: Ramping up the intensity
• Maureen Blanquisco Unseats Jennifer Dorie to Take The 2022 Bikini O Crow...
• Look to the Potato When it Comes to Losing Weight, Says Science
• Regarding Your Health, It's OK (and Necessary) to Prioritize You
• The 7-Day Best Body Challenge Workout Plan
• How To Get The Best Bikini Body
• Bikini body workout plan at home printable PDF

This also helps avoid one side of your body overcompensating for the other. You can also space out the workouts to suit your weekly schedule. Ideally, you’ll include some rest days between the training days. You don’t need lots of fancy equipment or an expensive personal trainer to build muscle at home… all you actually need is a pair of dumbbells and a proven workout program to follow along to. Here's a slice of my recommended daily meal plan on this program.

HIIT is designed to supplement your strength workouts by promoting direct fat loss. Every time you hit the weights room, lift a weight and crank out a set you’re burning energy. These workout programs might be a little slower paced, but they are more than capable of getting you in shape. You do not have to have a trainer in order to see results, but they can be helpful.

Chris Bumstead Claims 4th Straight Classic Physique Olympia Title

The challenging part of this program is whether or not you’re going to follow the program. In your third and final phase you’ll be adapting your strength workouts even further – this time with an emphasis on superset training. If you plan your strength workouts properly you can still get the benefits of cardio.

Try and consume healthy lean protein, as well as cutting back on unhealthy foods, and get enough sleep each night. Especially if you’re looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips.

Weeks 5-8: Ramping up the intensity

To complement your new fat burning diet plan you’ll want to be exercising most days of the week. It follows the idea of eating carbs with just one meal a day so that the rest of the meals are dominated by fats, protein and veg. Also I was put on a low carb diet from a previous trainer and now every time I eat carbs I can actually see the water retention in my body. For example, in your glutes and hamstrings workout, you'll do three supersets of lying leg curls and step-ups, just like you did in Week 2. On the fourth superset, however, you'll do a dropset of lying leg curls followed immediately by a dropset of step-ups. Rest seconds between each superset for adequate recovery.

There is less of a chance for you to develop muscle strains and tears when you are using your bodyweight, so you don’t have to worry about injuries sidelining your exercise routine. Not only are cardio exercises a great way to warm up, since they increase heart rate and metabolism they also help you burn fat and calories. The weight of the dumbbells is going to be the defining factor in how challenging each exercise is. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement.

Maureen Blanquisco Unseats Jennifer Dorie to Take The 2022 Bikini O Crow...

Working out in the morning, evening, and afternoon has its own pros and cons. So you can work out at any time of day that suits you the most. Needs to review the security of your connection before proceeding. Since you're eating fewer calories overall, that means fewer nutrients, so a multi provides great micronutrient insurance.

Almost all of the exercises performed will target your glutes, abs and thighs, and some also concentrate on firming your upper arms and shoulders. Lunges and squats will be common, with and without weights. Lifting weights during squats not only works on your glutes and thighs, it has the added advantage of toning your arms and shoulders. Once you have decided on the type of exercise routine that is right for you, it’ll be easier to choose one that comes with a meal plan. Sticking to a strict diet is one of the key requirements in any workout program that is designed to get you to competition level. If you’re exercising at home, however, you may want to consider buying adjustable dumbbells as this makes it very easy to change weight between exercises.

Look to the Potato When it Comes to Losing Weight, Says Science

On low-intensity steady-state exercise days you'll walk, bike or move for 30 to 60 minutes at an easy pace. You can find bikini focused workout plans online and at your local gym. Friends and family members can also be a good source of information, especially if they are already health conscious.

But to really build lean curves you’ll need to be innovative. You have to harness the power of the most up-to-date, cutting-edge training methods to make a difference. As a woman, you’ll have been told that cardio, cardio, cardio is the way forward. If you wanted to lose fat you’d have been told to do steady state.

I designed this program to keep your metabolism high, and hormone levels in balance. That means that for best results combine it with a clean diet. You should never be hungry, or drop your calories to low. You’ll turn up the heat on your fat cells even more by adding 20–30 minutes of high-intensity interval training immediately after each training session. It’s not for the faint of heart—but then, neither is that bikini.

A trainer will ensure that you are performing each exercise properly, and some are also qualified to help you create a meal plan that is nutritious and low in calories. If you want to gain the confidence to feel comfortable wearing almost any style of swimsuit and improve your overall health, this type of workout plan will probably be the right choice for you. If you aren’t already used to strenuous strength training and cardio workouts, then you will probably want to stick with one that is geared for beginners.