Bikini Ready Workout For Summer Part 1 of 2

 

By: Intense-Fitness Writers

With the summer season approach very quickly, it’s time to start putting together a workout routine that will help you take your body from where it is to beach ready.  Fortunately if you do get on a good program plan and put in a constant effort with your diet intake, you can see noticeable results in just a few weeks, making it perfectly possible to step onto the sand donning a bikini.

Let’s walk you through what your bikini ready workout plan needs to include so you can have some clear direction about what you should be doing when you hit the gym.

Your Strength Training Workouts

The very first thing to take a look at is the strength training component of your workout plan.  For your strength training, you’re going to focus on supersetted exercises that are performed immediately back to back with no rest in between.

This is going to help to reduce the total time you have to spend in the gym, while also increasing your metabolic rate so that you burn more calories while doing the session.

This fast paced workout style like this is perfect for completely reshaping your body and the exercises that we’ve chosen will target all those primary trouble spots such as your hips, thighs, underarms, and lower stomach region.

When performing these strength training workouts you want to be sure that you’re lifting a weight that will fully challenge you by the time you hit the last rep.  This is incredibly important and where many women go completely wrong with their workout program.

Rather than pushing themselves to the limit, they stick with light weight thinking it will keep them leaner.  Heavy weights will not cause muscle growth – you as a woman simply do not have the testosterone levels present to big build muscles, so get this out of your head immediately.

Instead by lifting heavier you’ll enhance the overall muscle definition you experience while getting the fastest metabolism ever.

Your Cardio Workouts

Moving on, the second component of your workout program will be the cardio training component.  For your cardio sessions, you’re going to start with a few interval sprints and then perform 20-30 minutes of more moderate paced cardio after that.

Why this order?

It’s simple.  By performing the interval training first you’re going to deplete the muscle glycogen to some extent while also helping to stimulate fatty acid release.

Then, during the moderate paced cardio work you’ll be burning off those fatty acids as a fuel source at an accelerated rate since the glucose in the body has already be used up (during the intervals).

This creates an unbeatable fat burning combination that will get you fast results.

The Program Structure

Below you’ll find the program structure to follow with this workout routine.  Each session should only take 30-40 minutes total, so you can easily find the time to do this with a busy schedule.

You’ll still be taking two days off total for complete rest to allow the body to recover so that you enter each workout feeling fresh.

Monday:

Exercise

Reps

Sets

Rest

Superset: Squats With Bench Press

8

3

1 minute

Superset: Deadlift with Dumbbell Rows

8

3

1 minute

Superset: Lunge With Shoulder Press

10

2

45 seconds

Superset: Bicep Curl With Chair Dips

12

2

30 seconds

Superset: Lying Leg Raise with Plank

15

2

30 seconds

 

Tuesday:

Cardio training – Perform 30 seconds at a rate of perceived exertion of 9 out 10 and then add 60 seconds of active rest at a rate of perceived exertion at 4 out of 10.  Repeat 5 times.

Then add 20-30 minutes of moderate paced cardio training at a RPE of 6 out of 10.

Begin and end with a five minute warm-up and cool-down.

Wednesday:

Exercise

Reps

Sets

Rest

Superset: Leg Press With Incline Bench Press

8

3

1 minute

Superset: Step Ups with Horizontal Rows 

8

3

1 minute

Superset: Leg Extension with Hamstring Curl

10

2

45 seconds

Superset: Bicep Curl With Tricep Extension

12

2

30 seconds

Superset: Bicycle with Decline Sit-ups 

15

2

30 seconds

 

Thursday:

Off

Friday:

Exercise

Reps

Sets

Rest

Superset: Squats With Bench Press

8

3

1 minute

Superset: Deadlift with Dumbbell Rows

8

3

1 minute

Superset: Lunge With Shoulder Press

10

2

45 seconds

Superset: Bicep Curl With Chair Dips

12

2

30 seconds

Superset: Lying Leg Raise with Plank

15

2

30 seconds

 

Saturday:

Cardio training – Perform 30 seconds at a rate of perceived exertion of 9 out 10 and then add 60 seconds of active rest at a rate of perceived exertion at 4 out of 10.  Repeat 5 times.

Then add 20-30 minutes of moderate paced cardio training at a RPE of 6 out of 10.

Begin and end with a five minute warm-up and cool-down.

 

Sunday:

Off

 

Related Article: Bikini Ready Meal Plan For Summer

Visit The Intense-Fitness Store – Click Here

View The Articles Main Page- Click Here

Leave a Reply

Your email address will not be published. Required fields are marked *