Sign Up | Login
You're in :  WorkoutsWomens WorkoutsThe Bikini Body Workout
Keep in touch on  
Workouts
   Muscle Building Workouts
   Fat Burning Workouts
   Home Workouts
   Women's Workouts
 
  Ab Workouts
   Arm Workouts
   Back Workouts
   Chest Workouts
   Leg Workouts
   Shoulder Workouts
 
  
   
   

The Bikini Body Workout

 Type: Womens Workouts
This is one of nearly 400 different workouts that make up our
Training Program  » Find out more

This workout includes strength training which is an essential part of keeping young and healthy, not just for men but for women as well. Achieving the perfect bikini body is a combination of strength training and aerobic exercise. Women have traditionally been scared away from strength training due to fear of becoming too muscular. Training in this way is proven to help with weight management as well as providing shape and tone to the butt, thighs and arms whilst increasing strength for maximimum fat burning.

This workout is aimed at women who have a certain amount of workout experience and includes exercises that are based around multiple joint  movements that challenge stability as well as traditional weight training movements. The advantage of this is that it encourages all the muscles in the body to work harmoniously with each other, creating a balanced tone physique that is less prone to injury. Functional movements are more similar to the types of movements we do in our everyday lives. So performing exercises in this way will enhance the quality of your life by giving you more energy, stability, improved coordination and posture.

Strength training has a number of benefits for women, as it helps to maintain muscle, increases strength and bone density and maintains an effective metabolism for weight management. This improves body image and self esteem.

Workout Terminology:

Compound Sets: This workout uses compound sets. Compound sets make your workout more efficient by allowing you to get more work done in less time and with greater results. A compound set is performing a set of one movement, followed immediately by another set of a different movement that targets a completely different muscle group than the previous one did. Once both of these sets are complete, your compound set is finished, and you will be able to take your planned rest period.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
More
Workout A
Instructions:
  • Perform cardio after your weights session.
  • Focus on technique and move the weights through a complete range of motion.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Complete all reps & sets of each compound set and circuit before moving on.
  • Rest period between compound sets is 120 seconds.
  • Rest period between repeat of circuits is 90 seconds.
  • Use a weight that is heavy enough so you can just manage the required number of reps.
Exercises: Show All | Hide All
1

Cardio
Interval
2 miles 
Fartlek Training: Set your mild/moderate intensity interval length and high intensity interval length however you want!
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

» More Information
2

Specific Warm-up
2 sets
2 sets
2 sets
2 sets
Squat
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

» More Information
3

Specific Warm up 2
3 sets
3 sets
3 sets
3 sets
Squat, Barbell
12 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

» More Information
4

Circuit 1 - Legs
3 sets
4 sets
4 sets
4 sets
Deadlift, Dumbbell, Straight Leg
15 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Buttocks
Calves
 
Description: Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses dumbbells.

» More Information
Squat
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

» More Information
Calf Raises, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: This exercise isolates the main calf muscle in the lower legs. Having powerful calves will benefit you in most competitive sports by helping you jump higher and run faster as they are responsible for putting that spring into ...

» More Information
5

Compound Set 1 - Chest and Back
3 sets
4 sets
4 sets
4 sets
Bench Press, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

» More Information
Bent Over Row, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Lower Back
Mid Back
 
Description: The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the whole lower and ...

» More Information
6

Circuit 2 - Arms and Shoulders
3 sets
4 sets
4 sets
4 sets
Bicep Curl, Curl Bar
15 reps 
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: The standing curl bar bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the curl bar upwards with a supine grip. Using a curl bar allows for ...

» More Information
Tricep Kickback, Dumbbell, Standing
15 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The standing dumbbell tricep kickback is an effective exercise for isolating the tricep muscles, and is performed by holding a dumbbell in one hand, keeping the upper arm stationary and extending the elbow out behind you. Bel ...

» More Information
Shoulder Press, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

» More Information
Tricep Pushdowns, Straight Bar
15 reps 
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and are usually done at the tail end of a workout to give the triceps a real pump. It's a very easy exercise to perform and is ideal for beginners to weight training.

» More Information
7

Abs: Feel the Burn
2 sets
2 sets
2 sets
2 sets
Crunch, Iron Cross
25 secs 
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

» More Information
Bicycle Crunch
40 secs 
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

» More Information
Superman
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Upper Shoulders
 
Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

» More Information
Print Workout 

 Intensity Levels

LevelIntensity (Int)GoalExamples & Guide Lines
5LowN/ADaily activities. Normal Breathing, Talking (>2 hrs)
6Low ModerateN/ABrisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7ModerateCV: EnduranceJogging - Fast breathing. Talk just okay (> 20 min)
8High ModerateCV: Race paceFast Jog - Heavy breathing, Talk broken (>10 min)
9HighCV: SportsHard run - Breathing heavy. Talking hard. (1-3 min)
10MaximumCV: SpeedSprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.
 
   
Contact    |    Support    |    Podcast    |    Shop    |    About    |    Terms    |    Privacy
© 2009 - 2013 WorkoutBOX Ltd