Bikini Body Workout: Complete Cardio and Sculpting Routine
.focus())
Pages in this Story:
- The Strength Circuit
- Squat Progression
- Push-Up Progression
- Lunge Progression
- Shoulder-Press Progression
- Hip-Lift Progression
- Toe-Reach Crunch
- Bicycle Abs
- Plank
- Pick Your Favorite Cardio
The Strength Circuit
The Strength Circuit
Do this twice a week on nonconsecutive days. Do each strength move for 1 minute, then follow with 60 seconds of moderate-intensity cardio: squat, jump rope, do push-ups, jog in place, do lunges, and so on.
Choose a Level
You'll want to move to harder levels as the eight-week program progresses. Find a starting point; for example, Level 1. The key here is to do moves 1 through 5 -- plus all three core exercises -- once through, then repeat, making sure you're using heavy enough weights to challenge your muscles where appropriate. Whichever weight you pick up (5, 8, or 10 pounds; switch up anytime), it should be enough to exhaust your muscles after 12 to 15 reps.
Time It Takes
Do the series through twice (total time: 30 to 35 minutes).
Blast More Fat
Two or three days a week, do one of the cardio workouts (see "Pick Your Favorite Cardio"). Try varying your intensity level with each session.
What You'll Need
A set of 5-, 8-, and 10-pound dumbbells.
Get video demonstrations of exercises in The Bikini Body Workout >>
