4 Week Bikini Summer Workout
May 01, 2013
If you are interested in slipping on that Bikini this Summer This is your Workout
Summer or no summer, getting into a Bikini should not be a seasonal goal. However, the summer season is upon us and I know you are looking forward to cutting down on the clothes when you step outside in the sun and show off the hard work you put in the gym. This workout program will allow you to do just that.
You must be willing to do what you are not used to doing and concepts you are not or have not been willing to embrace until now.
Now that you have a listign of the exercises to inject into each set of the workout below, all you must do is get going on the workout.
How?
My approach with this workout was to focus on overall muscle tone specifically targeting the Butt and legs (as many women want those areas to be a focal point) and also help shed the body fat in and around these areas. The key with this program is that I focus on specific exercises that target not just these areas, but target EVERY area that you need to emphasize.Step outside the Box
One of the concepts you must grasp is that you MUST do exercises that you may not be willing or used to doing. For example the Clean is a great exercise that put an overwhelming amount of strain on the entire body to complete the lift. This might not be the most conventional exercise to perform among others in the program, yet it is a PRIME example of things you must do in order to see success in the gym. After all, doing what you are USED to has not worked to well for certain women NOT achieving their goal.You must be willing to do what you are not used to doing and concepts you are not or have not been willing to embrace until now.
Additional Tip
The workout below should be done with a strict adherence to Cardio acceleration/HIIT Training principles. What is that? It means that I want you to perform any one or combination of the movements below in between EVERY set of the entire workout below. For example. Is you have a Squat that you must do 3x10 listed, I want you to do cardio for 1 MINUTE in between each set. So do the first set of 10 squat's, and as soon as you are finished i want you to choose an exercise and perform it for 1 minute. As soon as you are finished, head righ back to the squat rack and conitue until finished. You will do this throughout every exercise and every set until the program is finished. Pick at random the exercises below to substitute in between the workout sets.| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Step Ups Alternating Legs | 3 | 60 | Legs |
| Dumbbell Hang Clean Push Press | 3 | 60 | Olympic Lifts |
| DB Snatch | 3 | 60 | Olympic Lifts |
| Jump Rope | 3 | 60 | Cardio |
| Front Lunge | 3 | 60 | Legs |
| Jumping Lunge | 3 | 60 | Legs |
| Dumbbell Swing | 3 | 60 |
Olympic Lifts |
Now that you have a listign of the exercises to inject into each set of the workout below, all you must do is get going on the workout.
Here is the 4 week Bikini Ready Summer Workout
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Squat | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 10 | Legs |
| Adductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 4 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 15 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Standing Bicep Curl Dumbbell With Band One Arm | 3 | 12 | Arms |
| Standing Cable Tricep Extension One Arm | 3 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 12 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 15 | Legs |
| Adductor Side Steps | 1 | 30 | Legs |
| Barbell Front Squat | 3 | 5 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Deadlift | 2 | 10 | Olympic Lifts |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 15 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 8 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 12 | Back |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 25 | Arms |
| Jump Rope | 2 | 60 | Cardio |
| Standing Cable Triceps Extension Both Arms | 4 | 20 | Arms |
| Dips | 3 | 25 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 6 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Close Grip Push Ups | 3 | 10 | Chest |
| Wide Grip Push Up | 3 | 10 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Barbell Squat | 3 | 6 | Legs |
| Adductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 10 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 12 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 12 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Dips | 4 | 10 | Chest |
| Standard Push Ups On Ground/Power Push Up | 4 | 15 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 2 | 10 | Plyometrics |
| Box Jumps | 2 | 10 | Plyometrics |
| Jump Rope | 1 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 2 | 30 | Cardio |
| Jump Squat | 1 | 20 | Legs |
| Adductor Side Steps | 1 | 20 | Legs |
| Barbell Front Squat | 3 | 6 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 8 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 10 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 12 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Standing Incline Chest Press Alternating Arms | 3 | 15 | Chest |
| Plank | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 8 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 12 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 2 | 12 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 8 | Back |
| Jump Rope | 2 | 30 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 3 | 8 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 15 | Legs |
| Standing Squat With Band | 3 | 15 | Legs |
| Close Grip Push Ups | 2 | 12 | Chest |
| Wide Grip Push Up | 2 | 12 | Chest |
| Standing Chest Fly With Band One Arm | 1 | 40 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Barbell Squat | 3 | 10 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 15 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 2 | 8 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 3 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 12 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 1 | 10 | Plyometrics |
| Jump Rope | 2 | 60 | Cardio |
| Standing Barbell Military Press | 3 | 6 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 10 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Jump Squat | 3 | 12 | Legs |
| Barbell Front Squat | 3 | 15 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 15 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 2 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 10 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 6 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 6 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 10 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 6 | Back |
| Jump Rope | 1 | 100 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 12 | Plyometrics |
| Dumbbell Squat | 1 | 30 | Legs |
| Standing Squat With Band | 1 | 30 | Legs |
| Close Grip Push Ups | 3 | 10 | Chest |
| Wide Grip Push Up | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 4 | Olympic Lifts |
| Barbell Squat | 3 | 8 | Legs |
| Adductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 8 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 5 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 8 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 12 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 8 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 10 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Jump Squat | 1 | 20 | Legs |
| Adductor Side Steps | 1 | 20 | Legs |
| Barbell Front Squat | 3 | 8 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Step Ups Alternating Legs | 1 | 15 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 8 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 8 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 8 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 15 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 15 | Shoulders |
| Barrel Throws with Band | 3 | 12 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 2 | 12 | Back |
| Jump Rope | 1 | 30 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 10 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Close Grip Push Ups | 3 | 8 | Chest |
| Wide Grip Push Up | 3 | 8 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 8 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
