Get a Bikini Body That Rocks in 3 Weeks: Training Plan
19:58This total-body workout routine will get you into slammin' swimsuit shape--fast!
Get With the Plan
You'll complete three workouts a week on nonconsecutive days, alternating between workout A and workout B. For each workout, perform the 10 moves on these pages as a circuit. When you've finished all of them, rest for a minute, then repeat the entire circuit two or three more times.
You'll complete three workouts a week on nonconsecutive days, alternating between workout A and workout B. For each workout, perform the 10 moves on these pages as a circuit. When you've finished all of them, rest for a minute, then repeat the entire circuit two or three more times.
Workout A: Use the heavier weights. For each exercise, perform as many reps as you can in 30 seconds. Rest for 30 seconds between exercises.
Workout B: Use the lighter weights. For each exercise, perform as many reps as you can in 50 seconds. Rest for 10 seconds between exercises.
Print the Bikini Body Workout!
MOVE 1Sumo Deadlift Shuffle
KAGAN MCLEOD
Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly.
MOVE 2Dumbbell Shotput Press
KAGAN MCLEOD
Hold a dumbbell in your right hand just above your shoulder; place your right foot two feet in front of your left, knees slightly bent.
MOVE 3Dumbbell Pivoting Goblet Squat
KAGAN MCLEOD
Stand with your feet hip-width apart and hold one end of a dumbbell in both hands in front of your chest, elbows bent. Bend your knees and push your hips back until your thighs are parallel to the ground..
MOVE 4Split-Stance Alternating Bent-Over Row
KAGAN MCLEOD
Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating.
MOVE 5Dumb bell Walking Halo
KAGAN MCLEOD
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