6 In Health

Bikini Body Workout

Summer is coming up and I want to be in tip-top shape for bikini season! This is a tough bikini body workout I created from a combination of different workout classes classes and training sessions with a private trainer. I focus  on cardio based workouts and light weight circuits in order to build lean muscle and shred body fat. Let’s get started!

Warm up: 20 minutes of light cardio and 10 minutes of streching.

Cardio:

I like to start with either the elliptical or walking on an incline on the treadmill!

Stretching:

  • 6 Sumo Squats. Click here for reference.
  • 6 Inchworms. Click here for reference.
  • 6 Quad Stretch; 3 on each leg holding for 20 seconds each. Click here for reference.
  • 6 Knee Hugs, 3 on each leg holding for 20 seconds each. Click here for reference.
  • 6 Backward Lunge Arm Extensions, 3 on each leg. Click here for reference.
  • 2 Calf Stretches, stretch each calf on a wall for 30 seconds each. Click here for reference.
  • 10 Step Out Lunges, 5 on each leg. Click here for reference.
  • 12 Lateral Lunges, 6 on each leg. Click here for reference.

Next let’s do a short booty circuit:

  • 10 Fire Hydrants on each leg. Click here for reference.
  • 10 Donkey Kicks on each leg. Click here for reference.
  • 10 Straight Legs Kicks on each leg. Click here for reference.
  • 12 Hips Raises with medicine ball in between, hold for 5 seconds at top. Click here for reference.

On to weight training!

Circuit 1:

  • Weighted Step-Ups; 10 on each leg with 5 pound weights. Use a box or a bench. Click here for reference.
  • Single-Leg Deadlifts with Kettlebell; 15 on each leg with a 8-10 pound weight. Click here for reference.
  • 15 Sumo Squats with a 10-12 weight. Click here for reference.
  • Jump Rope; 50 jumps.

Repeat 3 times. Take a water break!

Circuit 2:

  • 15 Bicep Curls with Band. Click here for reference.
  • 25 Mountain Climbers. Click here for reference.
  • 15 Reverse Flys with 2.5 pound weights. Click here for reference.
  • Battling Ropes; 10 seconds both arms, 10 seconds individual. Click here for reference.

Repeat 3 times. Take a water break!

Circuit 3:

  • 15 Elevated Push Ups. Click here for reference.
  • 15 Tricep Extensions with Band. Click here for reference.
  • Crossover Lunges; 12 on each leg with 8-10 pound weight. Click here for reference.
  • Burpees; 6-8 depending on how tired you are feeling. Click here for reference.

Repeat 3 times. Take a water break!

Ab Circuit:

  • 20 Toe Touches. Click here for reference.
  • 15 Leg Lifts. Click here for reference.
  • Crossover Crunches; 15 on each leg. Click here for reference.
  • 20 Criss Crosses. Click here for reference.
  • Side V-Ups; 15 on each leg. Click here for reference.
  • 15 Ab Hip Raises. Click here for reference.
  • 20 Flutter Kicks. Click here for reference.
  • 20 Supermans. Click here for reference.

Woohoo! You made it! Don’t forget to stretch after your workout!

 

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6 Comments

  • Reply
    Kelly
    May 13, 2016 at 10:38 PM

    Hi Julia! Do you think it’s safe to use fat burner pills?

    • Reply
      Julia Friedman
      May 17, 2016 at 9:57 PM

      Hmmmm I don’t know. I try to stay away from anything that isn’t natural.If you’re trying to burn fat, I would recommend exercising on a regular basis 🙂

      • Reply
        Kelly
        May 30, 2016 at 10:08 AM

        I do exercise but im really having a hard time on my belly fat. I eat wheat bread for breakfast until dinner. How long do you use the treadmill? Youre my fitspiration. you eat a lot but dont get fat

        • Reply
          Julia Friedman
          June 9, 2016 at 10:36 AM

          Well I don’t eat that much bread at all. In fact I barely eat bread and if I do I just have a little or I will have it on the weekends. I also drink a lot of water! I go on the treadmill for 30-45 minutes! Hope that helps 🙂

  • Reply
    girl image
    May 16, 2016 at 7:43 PM

    Thank you, I’ve recently been looking for info approximately this topic for a long time and yours is the best I have came upon so far. But, what in regards to the conclusion? Are you sure in regards to the supply?

  • Reply
    Jesse
    May 28, 2016 at 10:39 AM

    Hey Julia thanks for all the tips my girlfriend and I well more her did your bikini workout and it kicked butt ? Thanks for your website and all the great tips! Very inspirational keep up the amazing things ☺️

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