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bikini body guide - esquema tablas
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circuit ONE circuit TWO
15 reps
15 reps
24 steps
24 reps
Jump squats Squats Walking lunges (12 per leg) Knee ups (12 per leg)
16 reps 10 reps
24 reps
15 reps
X Jumps (8 per leg) Burpees
Weighted step ups (12 per leg) Medicine ball squat & press
MONDAY week 1 & 3
LEGS & CARDIO
circuit ONE circuit TWO
15 reps
Push ups 40 reps
Mountain climbers (20 per leg)
15 reps
Medicine ball squat & press 40 reps
Ab bikes (20 per side)
15 steps
Lay down push ups 30 reps
Sit ups with twist (15 each side)
15 reps
Tricep dips 15 reps
Straight leg sit ups
WEDNESDAY week 1 & 3
ARMS & ABS
circuit ONE circuit TWO
15 reps
30 reps
Medicine ball squat & press Knee ups (15 per leg)
10 reps 15 reps
Burpees
Straight leg sit ups
40 reps
Ab bikes (20 per side) 30 reps
Weighted step ups (15 per leg)
24 steps
Walking lunges (12 per leg) 15 reps
Push ups
FRIDAY week 1 & 3
FULL BODY WORKOUT
(optional)
circuit ONE circuit TWO
10 reps
20 reps
24 steps
15 reps
Burpees
Jump lunges (10 per leg)
Knee ups (12 per leg)
Sumo squats
2 mins 24 steps
30 reps
15 reps
Skipping Walking lunges (12 per leg) Raised reverse lunges (15 per leg) Jump squats
MONDAY week 2 & 4
LEGS & CARDIO
circuit ONE circuit TWO
15 reps
Weighted squat clean & press 20 reps
Sit ups
15 reps
Tricep dips 15 rounds
4 mountain climbers + 1 push up
24 reps
Commandos (12 each side) 15 reps
Leg raises
20 reps
Straight leg jackknife 15 reps
Lay down push ups
WEDNESDAY week 2 & 4
ARMS & ABS
circuit ONE circuit TWO
10 reps
30 reps
Burpees
Jump lunges (15 per leg)
15 reps 15 reps
4 mountain climbers + 1 push up Straight leg jackknifes
15 reps
Lay down push ups 2 mins
Skipping
15 reps
Sumo squats 24 reps
Commandos (12 each side)
FRIDAY week 2 & 4
FULL BODY WORKOUT
circuit ONE circuit TWO
15 reps
15 reps
15 reps
30 reps
Sumo jump squats Weighted wide squats on bench Burpees
Weighted step ups (15 per leg)
30 reps
15 steps
24 steps
2 mins
Jump lunges (15 per leg) Medicine ball crab walk Weighted walking lunges (12 per leg) Skipping
MONDAY week 5 & 7
LEGS & CARDIO
circuit ONE circuit TWO
r 8 10 mountain climbers + 2 push ups 15 Weighted squat clean & press ounds reps
15 reps
Leg raise with hip raise 15 reps
Decline push ups
15 reps
Laydown push ups 15 reps
Tricep dips (feet raised)
15 reps
Weighted bent leg jackknifes 24 reps
Commandos (12 each side)
WEDNESDAY week 5 & 7
ARMS & ABS
circuit ONE circuit TWO
50 reps
15 reps
Mountain climbers (25 each side) Weighted bent leg jackknifes
15 reps 30 reps
Burpees
Raised leg sit ups with twist (15 each side)
3 mins
Skipping 40 reps
Ab bikes (20 each side)
15 reps
Straight leg jackknifes 15 reps
Leg raises
FRIDAY week 5 & 7
ABS & CARDIO
circuit ONE circuit TWO
15 reps
1 min
20 reps
25 reps
Drop push ups Plank Tricep dips (feet raised) Bent leg raises with hip lift
15 reps
15
steps
20 reps
20 reps
Weighted squat clean & press
Leg raises with hip raise
Raised leg sit ups with twist
Leg raises
MONDAY week 6 & 8
ARMS & ABS
circuit ONE circuit TWO
20 reps
20 reps
Snap jumps Straight leg jackknifes
15 reps 50 reps
Burpees
Mountain climbers (25 each side)
2 mins
Skipping 40 reps
Scissor kicks (20 each side)
40 reps
Ab bikes (20 each side) 20 reps
X jumps (10 each side)
WEDNESDAY week 6 & 8
ABS & CARDIO
circuit ONE circuit TWO
30 reps
X jumps (15 each side) 15 reps
Sumo jump squats
30 reps
Weighted step ups (15 each side) 15 reps
Split squats
40 reps
Jump lunges (20 each side) 24 reps
Weighted walking lunges (12 per leg)
15 reps
Tuck jumps (knees to elbows) 15 reps
Broad jump burpees (jump forward)
FRIDAY week 6 & 8
LEGS & CARDIO
circuit ONE circuit TWO
50 reps
20 reps
20 reps
15 reps
Jump lunges (25 each leg) Split squats 180 degree jump squats Medicine ball full squat & press
20 reps 30 reps
15 reps
24 reps
X hops (each jump movement is 1 rep) Knee ups (15 each leg) Double bench jumps Snap jump knee ups (12 each leg)
MONDAY week 9 & 11
LEGS
circuit ONE circuit TWO
20 reps
Drop push ups 15 reps
Broad jump burpees (jump forward) 15 reps
Medicine ball squat & press 15 reps
Weighted squat clean & press
25 reps
Tricep dips (feet raised) 15 reps
Decline push ups
8 reps
10 mountain climbers + 2 push ups 15 reps
Bosu burpees
WEDNESDAY week 9 & 11
ARMS
circuit ONE circuit TWO
20 reps
Leg raises with hip raise 30 reps
Bench hops (15 each side)
20 reps
Straight leg jackknife 20 reps
Weighted bent leg jackknife
50 reps
Mountain climbers (25 each side) 20 reps
Leg raises on bench
20 reps
Ab bikes 30 reps
Raised leg sit ups with twist (15 each side)
FRIDAY week 9 & 11
ABS
circuit ONE circuit TWO
30 reps
15 reps
20 steps
20 reps
Weighted step ups (15 each leg) Double bench jumps
Medicine ball crab walks
Split jumps
15 reps 15 reps
24 reps
30 reps
Burpee bench jump Medicine ball squat & press 180 degree jump squats X jumps (15 each leg)
MONDAY week 10 & 12
LEGS
circuit ONE circuit TWO
15 reps
Weighted squat clean & press 24 reps
Spider push ups (12 each side)
36 reps
20 reps
Commandos (18 each side) Laydown push ups with tuck jumps
30 reps
15 reps
Tricep dips (feet raised)
Bosu burpees
20 reps
Decline push ups 20 reps
Split leg push ups
WEDNESDAY week 10 & 12
ARMS
circuit ONE circuit TWO
50 reps
Snap jumps 20 reps
Leg raises on bench
16 reps
Spider push ups (8 each side) 20 reps
Straight leg jackknifes
40 reps
Scissor kicks (20 each side) 20 reps
Weighted bent leg jackknifes
30 reps
Bench hops (15 each side) 15 reps
Burpee bench jump
FRIDAY week 10 & 12
ABS
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