Bikini Body Workout: Complete Cardio and Sculpting Routine
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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
Squat Progression
1. Squat Progression
Targets glutes, quads, calves
Level 1: Squat with Dumbbells
- Hold a dumbbell in each hand, arms by your sides, feet hip-width apart.
- Slowly bend knees and squat down as if sitting in a chair, keeping weight over heels and knees behind toes. Pause, then return to starting position, squeezing glutes. Repeat.
Level 2: Add a Jump
- As you return to the start position, jump 2 to 3 inches off the floor, landing in a squat with knees bent.
Level 3: Add a Pause
- As you lower into a squat, hold at the bottom for 2 seconds before jumping up; repeat pause with each rep.
Next: Push-Up Progression
