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Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Flat Bench
  • Valslide
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • Day 7
  • Day 8
  • Day 9
  • Day 10
  • Day 11
  • Day 12
Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 1

Try to avoid resting between exercises to keep your heart rate up and kick your body into fat burning mode. However, if you are a beginner and can't do the entire workout as described, then just do your best. A lot of people get motivated to workout and then they kill themselves on the first couple workouts, only to quit a few days later because it was too difficult. Simply do your best and always look to push yourself.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps00:15:00
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Sexy Legs Workout"

Notes for Week 1, Day 2

Be sure to thoroughly warm up with some dynamic stretching and cool down with static stretching.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 21 reps, 01:00 rest
1 21 01:00
Hamstrings / Intermediate
1 sets, 21 reps
1 21 --:--
Quads / Beginner
1 sets, 16 reps
1 16 --:--
Quads / Intermediate
1 sets, 00:00:30
1 00:00:30 -- --:--
Quads / Beginner
1 sets, 16 reps
1 16 -- --:--
Quads / Intermediate
1 sets, 21 reps
1 21 --:--
Hamstrings / Intermediate
1 sets, 16 reps
1 16 --:--
Calves / Beginner
1 sets, 85 reps
1 85 -- --:--
Calves / Beginner
1 sets, 85 reps
1 85 -- --:--
Calves / Beginner
1 sets, 85 reps
1 85 -- --:--
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Intermediate
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 3

If you struggled through workout #1, a good option would be to take a pre-workout supplement to give you that extra energy to get through the workout. Also, an intra-workout supplement like Scivation Xtend is great choice to sip on after each circuit.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps00:15:00
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Abs Abs Abs!"

Notes for Week 1, Day 4

If you don't have a pair of Valslides, you can use paper plates, magazines, or any other object that you can think of that will slide across the floor.

Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Abs / Intermediate
1 sets, 50 reps
1 50 --:--
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Abs / Intermediate
1 sets, 100 reps
1 100 --:--
Obliques / Intermediate
1 sets, 30 reps
1 30 --:--
Abs / Intermediate
1 sets, 15 reps
1 15 --:--
Abs / Beginner
1 sets, 30 reps
1 30 --:--
Obliques / Intermediate
1 sets, 20 reps
1 20 --:--
Obliques / Intermediate
1 sets, 20 reps, 01:00 rest
1 20 01:00
Abs / Intermediate
1 sets, 10 reps00:00:30
1 10 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 5

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps00:15:00
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Awesomesauce Arms"

Notes for Week 1, Day 6

Make sure you are thoroughly warmed up. Perform additional arm stretches or run in place longer if you feel you are not stretched out after a minute of running in place. Also, perform static stretches at the end of your workout to decrease recovery time and promote muscle growth.

Exercise Sets Distance Time Reps Weight Rest
Biceps / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Hamstrings / Intermediate
1 sets, 30 reps
1 30 -- --:--
Biceps / Intermediate
1 sets, 15 reps
1 15 -- --:--
Biceps / Intermediate
1 sets, 20 reps
1 20 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Shoulders / Intermediate
1 sets, 30 reps
1 30 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Chest / Intermediate
1 sets, 15 reps
1 15 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 7

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Muffintopless"

Notes for Week 1, Day 8

Each set is for each side. So 20 reps on the right side for set 1, then 20 reps on the left side for set 2.

Exercise Sets Distance Time Reps Weight Rest
Obliques / Beginner
2 sets, 20 reps
2 20 --:--
Obliques / Intermediate
2 sets, 10 reps
2 10 --:--
Abs / Intermediate
2 sets, 15 reps
2 15 --:--
Obliques / Beginner
2 sets, 15 reps
2 15 --:--
Obliques / Intermediate
2 sets, 00:00:10
2 00:00:10 --:--
Obliques / Expert
2 sets, 00:00:10
2 00:00:10 --:--
Obliques / Intermediate
2 sets, 10 reps
2 10 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 9

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Booty Booty Booty"

Notes for Week 1, Day 10

* Weighted Knee Circle and Prone Leg Circle - you should perform 20 circles in one direction, then 20 circles in the opposite direction. Then repeat on opposite leg for set #2.

*The exercises with 2 sets are those exercises where you switch legs. For example, on the Number 4 Squat you should perform 20 squats on the right leg for set #1 and then 20 squats on the left leg for set #2.

Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 20 reps
2 20 --:--
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Beginner
1 sets, 20 reps
1 20 --:--
Glutes / Beginner
1 sets, 15 reps
1 15 --:--
Glutes / Beginner
2 sets, 50 reps
2 50 -- --:--
Glutes / Beginner
2 sets, 40 reps
2 40 -- --:--
Glutes / Beginner
1 sets, 30 reps
1 30 --:--
Glutes / Beginner
1 sets, 20 reps
1 20 --:--
Glutes / Beginner
1 sets, 20 reps
1 20 --:--
Lower Back / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Glutes / Beginner
2 sets, 40 reps
2 40 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

Notes for Week 1, Day 11

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
4 sets, 35 reps
4 35 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps
4 10 --:--
Abs / Intermediate
4 sets, 00:00:30
4 00:00:30 --:--
Abs / Intermediate
4 sets, 75 reps
4 75 --:--
Chest / Beginner
4 sets, 10 reps
4 10 --:--
Obliques / Expert
4 sets, 40 reps
4 40 --:--
Abs / Intermediate
4 sets, 8 reps
4 8 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Outer Thighs / Beginner
4 sets, 15 reps
4 15 --:--
Glutes / Intermediate
4 sets, 15 reps
4 15 --:--
Quads / Intermediate
4 sets, 00:00:30
4 00:00:30 -- --:--
Quads / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Bodacious Back + Sleek Shoulders"

Notes for Week 1, Day 12

*Triangle Back Pulse - 30 reps for each side

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
Shoulders / Beginner
2 sets, 30 reps
2 30 -- --:--
Shoulders / Beginner
1 sets, 30 reps
1 30 -- --:--
Shoulders / Beginner
1 sets, 20 reps
1 20 -- --:--
Shoulders / Beginner
1 sets, 30 reps
1 30 -- --:--
Shoulders / Intermediate
1 sets, 20 reps
1 20 -- --:--
Traps / Intermediate
1 sets, 30 reps
1 30 -- --:--
Shoulders / Beginner
1 sets, 20 reps
1 20 -- --:--
Middle Back / Intermediate
1 sets, 20 reps
1 20 -- --:--
Chest / Intermediate
1 sets, 50 reps
1 50 -- --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other... more

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:


  1. Click "Log a Workout" from the Dashboard.

  2. Click "log a different workout" on the left sidebar.

  3. Select the workout you want, and it will be automatically entered into the logger.


Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

4,956 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Flat Bench
  • Valslide
Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

4,956 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Flat Bench
  • Valslide