GET A BIKINI BODY IN 2 MONTHS WITH THIS PLAN!

It happens every year: Spring and Summer has a way of sneaking up. And when the flesh-baring weather hits, you want to be ready.

Acknowledge and accept the fact that transforming your body is not easy, it’s hard work. Walking around the block gripping 2 lb hand weights for 20 minutes a day three times a week or killing yourself at the gym once a week will not give you a bikini body.

Once you’ve figured out the particulars of getting yourself into the gym, don’t give up. Go four times a week. After 8 weeks, continue to work out 3 times a week. Change up the exercises in your repertoire. You will have plateaued on the current selection. The human body is adaptive and will have figured out at this point how to no longer consider these exercises hard work.

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DAY 1 – Legs:

Pick any four exercises from the list: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

1. Deadlift

2. Squat

3. Sumo Squat or Power Squat

4. Walking Lunge

5. Split Squat (stationary Lunge)

6. Cable Hip extension

7. Machine Hip Abduction

8. Machine Hip Adduction

 

DAY 2 – Upper Body

Pick any five exercises from the list: do four sets of maximum repetitions. If you can go past 12-15 reps, the weight is too light and you will not begin a process called hypertrophy which changes your body composition. When you are finished spend the rest of the hour doing steady state cardio, HIIY or yoga.

1. Bench Dumbell chest press (you can rotate between incline, decline and flat bench)

2. Overhead Shoulder Press

3. One Arm Dumbell Row

4. Bent over Row

5. Lower Back Extension on the Roman Chair

6. Weight Assisted Chin Ups

7. Push Ups

8. Sit Ups

 

DAY 3 – Lower Body

Pick any four exercises from the list that you did not do on day 1: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

DAY 4

Upper Body

Pick any four exercises from the list that you did not do on day 2: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

How much protein per day for a bikini bod?

Females should multiply their body weight by 0.75, ie. A 150 lb exercising female should consume 150 grams of protein a day, with at least 25 grams immediately after training.

How much carbohydrate a day?

Take your body weight and multiply it by 0.60. This is just enough to fuel brain function and workouts, and keep a favorable mood while tapping into fat stores, so the process of leaning out takes place

xo, Charlotte 🙂

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