4 Week Bikini Summer Workout

May 01, 2013
4 Week Bikini Summer Workout

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.

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

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