The Ultimate Bikini Body Workout



 

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Is your body not quite bikini-ready yet? Not to worry: there is still an ample amount of time left before it actually gets warm enough to hit the pool—so now’s the time to start getting back into shape with our Bikini Body Workout.

The workout consists of two sessions: one that focuses on the upper body and one that focuses on the lower body. Each session has two parts: a cardio warm-up to get your heart rate going, then a muscle-strengthening component to focus on toning your body. You should alternate the upper- and lower-body sessions, for a total of three to five times a week. For example, you could work your upper body on Monday, then your lower body on Wednesday, and do your upper body again on Friday. The following week, start with your lower body on the Monday, etc.

Session 1: Upper body toning

1. Warm-up
Warm up by doing 20 minutes of cardio: start by jogging for 10 minutes. Then, do one of the two following more cardio-intensive activities for five minutes.

Jogging in place
Jog in place, lifting your knees as high as you can in front of you.

Side jumps
Jump from side to side, keeping your feet together. Focus on jumping fast, rather than high.

Cool down by doing some light jogging or walking for another five minutes.

2. Muscle-strengthening
Work your upper body muscles with these three exercises. Do two or three sets of 12 reps each. Click on the images for more info!

A) Push ups
Targets: biceps, triceps and pecs

pompes_PETIT

B) Plank
Targets: obliques
plank_PETIT
C) Leg raises
Targets: frontal abs
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Session 2: Lower body toning

1. Warm-up
Warm up by doing 20 minutes of cardio: start by jogging for 10 minutes. Then, do one of the two following more cardio-intensive activities for five minutes.

Jumping rope
Skip rope slowly at first, bouncing on the balls of your feet between each jump; then, pick up the pace, so that you don’t have time to bounce in between.

Jumping jacks
Stand with your feet together and your arms hanging on your sides. Jump to bring your feet about hip-width apart, and simultaneously raise your arms to shoulder level.

Cool down by doing some light jogging or walking for another five minutes.

2. Muscle-strengthening
Work your lower body muscles with these three exercises. Do two or three sets of 12 reps each. Click on the images for more info!

D) Squats
Targets: thighs (quads, hamstrings, inner- and outer-thighs)
squat_PETIT

E) Scissors
Targets: glutes, hamstrings, quads, core
scissor-exercise_PETIT

F) Butt abduction
Targets: glutes
fessier_PETIT

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