Bikini Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Bikini Workout Plan

Bikini Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Bikini Workout Plan

4 Weeks / 3 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
1 sets, 00:01:00
1 00:01:00 --:--
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 --:--
Calves / Expert
1 sets, 00:01:00
1 00:01:00 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
1 sets, 00:00:30
1 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For the jump rope you are going to do interval training. This means that you will go as fast as you can for about 10-15 seconds and then you will jump at a medium pace for 20-30 seconds, interchanging back and forth. The better shape you are in the shorter segment, the less frequently you will need the medium pace jumping time. Dumbbell lunge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guid... more

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guidance or a purposeful workout routine. So, with all of these challenges, how do you get a bikini body? Bikini body workouts address these issues by providing a set workout regiment, targeting all parts of the body. The Bikini Workout Plan consists of three separate workouts, the Bikini Fit workout, the Bikini Full Body workout, and the Bikini Toning workout. They are the best bikini workouts available, and all of them provide steps toward healthy weight-loss and an attractive bikini body.

Why should you do the Bikini Body workout?


What separates the Bikini Body workout from other workouts is its focus on building core body strength through a combination of cardio work, abdominal repetitions and unique bikini exercises. The Fit workout combines a jump rope routine with crunches and dumbbell squats. The combination of cardio and weight-training raises your heart-rate, increasing the amount of calories you burn. It challenges you both mentally and physically by forcing you to work different muscle groups simultaneously. The workout also regulates the amount of rest between repetitions. By limiting the amount of rest, it forces your body to work harder and to burn more calories and fat. Beginning the bikini workout is the first step to leading an overall healthier lifestyle and to getting that bikini body.

Target the problem areas


The Bikini Full Body workout focuses on challenging all the major muscle groups: quads, chest, abdominals, and lower back. It does not focus as much on cardio, but includes high repetition exercises with low weight, from lower back curls to body-weight lunges. It is a terrific workout to challenge your entire body. The low-weight repetitions help strengthen your muscles, increasing your physical endurance and sharpening your muscle tone. A bikini body can require a lot of work, but following the bikini workout is your first step toward achieving your ultimate beach body.

Get the total package


The Bikini Toning workout focuses on the shoulders, glutes, chest, lats, and biceps, or the beach muscles, by incorporating healthy bikini fitness. The workout suggests the use of dumbbells in exercises such as the dumbbell bench press, one-arm dumbbell row, and the incline bench reverse fly. All three workout routines consist of four rotations with a recommended plan length of 30 days. Workout plans often focus too much on one part of the body, but these bikini boot camp workouts do a fabulous job of concentrating on the body as a whole, giving you a better chance of actually being able to showcase that desirable fit body. Want a healthy bikini body? The bikini workouts are for you!

Bikini Full Body Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 01:00
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Full boat pose and reverse plank can be done 2-4 times. Lunge and side-to-side lunge repetitions are listed per leg. This bikini workout will really tone up your body. You should be using 5-10 lb weights for the exercises. Push yourself on the elliptical trainer. Go fast for 30-45 seconds and the jog for a minute or two and then repeat.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guid... more

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guidance or a purposeful workout routine. So, with all of these challenges, how do you get a bikini body? Bikini body workouts address these issues by providing a set workout regiment, targeting all parts of the body. The Bikini Workout Plan consists of three separate workouts, the Bikini Fit workout, the Bikini Full Body workout, and the Bikini Toning workout. They are the best bikini workouts available, and all of them provide steps toward healthy weight-loss and an attractive bikini body.

Why should you do the Bikini Body workout?


What separates the Bikini Body workout from other workouts is its focus on building core body strength through a combination of cardio work, abdominal repetitions and unique bikini exercises. The Fit workout combines a jump rope routine with crunches and dumbbell squats. The combination of cardio and weight-training raises your heart-rate, increasing the amount of calories you burn. It challenges you both mentally and physically by forcing you to work different muscle groups simultaneously. The workout also regulates the amount of rest between repetitions. By limiting the amount of rest, it forces your body to work harder and to burn more calories and fat. Beginning the bikini workout is the first step to leading an overall healthier lifestyle and to getting that bikini body.

Target the problem areas


The Bikini Full Body workout focuses on challenging all the major muscle groups: quads, chest, abdominals, and lower back. It does not focus as much on cardio, but includes high repetition exercises with low weight, from lower back curls to body-weight lunges. It is a terrific workout to challenge your entire body. The low-weight repetitions help strengthen your muscles, increasing your physical endurance and sharpening your muscle tone. A bikini body can require a lot of work, but following the bikini workout is your first step toward achieving your ultimate beach body.

Get the total package


The Bikini Toning workout focuses on the shoulders, glutes, chest, lats, and biceps, or the beach muscles, by incorporating healthy bikini fitness. The workout suggests the use of dumbbells in exercises such as the dumbbell bench press, one-arm dumbbell row, and the incline bench reverse fly. All three workout routines consist of four rotations with a recommended plan length of 30 days. Workout plans often focus too much on one part of the body, but these bikini boot camp workouts do a fabulous job of concentrating on the body as a whole, giving you a better chance of actually being able to showcase that desirable fit body. Want a healthy bikini body? The bikini workouts are for you!

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 00:15:00, 01:00 rest
3 00:15:00 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Plank should be held for 30-60 seconds each set. This bikini workout will really tone up your body. You should be using 5-15 lb weights for the exercises. One arm dumbbell row repetitions are listed per arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guid... more

Every girl dreams of being able to showcase a fit body in a good-looking bikini. Summer is here, the beaches are packed, and all the girls are wondering how to get bikini ready. Getting a bikini body, burning fat, and building muscle are all hard tasks to tackle, especially without the right guidance or a purposeful workout routine. So, with all of these challenges, how do you get a bikini body? Bikini body workouts address these issues by providing a set workout regiment, targeting all parts of the body. The Bikini Workout Plan consists of three separate workouts, the Bikini Fit workout, the Bikini Full Body workout, and the Bikini Toning workout. They are the best bikini workouts available, and all of them provide steps toward healthy weight-loss and an attractive bikini body.

Why should you do the Bikini Body workout?


What separates the Bikini Body workout from other workouts is its focus on building core body strength through a combination of cardio work, abdominal repetitions and unique bikini exercises. The Fit workout combines a jump rope routine with crunches and dumbbell squats. The combination of cardio and weight-training raises your heart-rate, increasing the amount of calories you burn. It challenges you both mentally and physically by forcing you to work different muscle groups simultaneously. The workout also regulates the amount of rest between repetitions. By limiting the amount of rest, it forces your body to work harder and to burn more calories and fat. Beginning the bikini workout is the first step to leading an overall healthier lifestyle and to getting that bikini body.

Target the problem areas


The Bikini Full Body workout focuses on challenging all the major muscle groups: quads, chest, abdominals, and lower back. It does not focus as much on cardio, but includes high repetition exercises with low weight, from lower back curls to body-weight lunges. It is a terrific workout to challenge your entire body. The low-weight repetitions help strengthen your muscles, increasing your physical endurance and sharpening your muscle tone. A bikini body can require a lot of work, but following the bikini workout is your first step toward achieving your ultimate beach body.

Get the total package


The Bikini Toning workout focuses on the shoulders, glutes, chest, lats, and biceps, or the beach muscles, by incorporating healthy bikini fitness. The workout suggests the use of dumbbells in exercises such as the dumbbell bench press, one-arm dumbbell row, and the incline bench reverse fly. All three workout routines consist of four rotations with a recommended plan length of 30 days. Workout plans often focus too much on one part of the body, but these bikini boot camp workouts do a fabulous job of concentrating on the body as a whole, giving you a better chance of actually being able to showcase that desirable fit body. Want a healthy bikini body? The bikini workouts are for you!

439 person started this plan

Workout Goals

  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Incline Bench
  • Elliptical Machine
  • Exercise Mat
Show All
Bikini Workout Plan

439 person started this plan

Workout Goals

  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Incline Bench
  • Elliptical Machine
  • Exercise Mat
Show All