Want to accomplish that bikini body you have always dream off? This extreme Bikini workout is the best fitness guide to look your best in that incredible bikini, you can’t wait to wear on your next trip to the beach, lake, pool or wherever you want to sport that bikini body.
This ultimate guide, comes with videos that will help you accomplish the bikini body you always wanted, these exercise especially made for the female body, will help you work on those muscle groups women have trouble getting in shape like your abs, legs, buttocks and triceps. So get your gym clothes, water and begin..
Cardio (2miles): it can be either running (treadmill or in the road), cycling (stationary or on the road), swimming. Break your routine into intervals of different speeds for example alternate I minute of light jogging with 15 seconds of hard sprinting, Maintain that pace for the required time period, reduce the speed down to a steady pace for the recovery period, repeat for the required number of interval cycles.
Squat (10 reps, 2 sets): This exercise will work on your calves, hamstrings, buttocks and thighs. The key to the success of this workout is to keep your heels down throughout the movement and keep your knees in line with the toes.
Barbell Back Squat (12 reps, 3 sets): The muscle group that work on this workout are the thighs, calves, hamstrings and buttocks. Remember to keep the knees in line with the toes and heels down throughout the movement.
Deadlift (15 reps, 3 sets): You’ll be working on your buttocks, calves and hamstrings.
Let’s begin with the straight leg deadlift..
Follow by 3 sets of 15 squats and continuing with 15 dumbbell calf raise, you can keep your balance by supporting your self on a wall or chair and working with one dumbbell at a time.
Dumbbell Bench Press (15 reps, 3 sets):
Bent Over Row (15 reps- works on your biceps, back, mid and lower back)
Bicep Curl ( 15 reps, 3 sets): the muscle targeted with this exercise are the forearms and biceps
Triceps Kickback (15 reps- works your triceps)
Shoulder Press (15 reps- works your upper back, shoulders and triceps)
Tricep Pushdown (15reps- works forearms and triceps)
Last but not least abs a very important part of your body that needs to be on its best shape for that bikini.
Iron Cross (25 reps, 2 sets): works your abs and obliques.
The Bicycle crunch (Gym Mat- 40 seconds where you work on your lower, upper abs and obliques)
Last exercise works on your upper shoulders and lower back and this exercise is call the Superman (30 seconds)
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