For many of us Summer is around the corner, which means ladies, it’s almost time to be bikini ready!

Most women let things slide during winter, packing on the pounds, hiding under jumpers and coats. Now with summer on our doorstep, we dread the thought of getting into a bikini feeling that the “bikini body” is not quite what we promised ourselves last summer.

Yes, this is the vicious cycle I’m all too familiar with, having an influx of female clients wanting to feel confident and sexy in a bikini not feeling self-conscious needing to hide under a cover-up.

Let’s be honest, you were hoping you would have more time to get in bikini shape and think it’s too late?

Have no fear when Alvina’s near!

I’ve designed a kick-ass fat blasting bikini body circuit that will turn things around in record time!

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First things first; My Top 7 Reasons Why This Bikini Body Circuit Workout is Extremely Effective:

1. You can do it anytime and anywhere, there simply are no excuses

2. It’s a full body circuit using all your muscles in a single workout

3. Utilises compound and multi-joint exercises, meaning you’re recruiting more than one muscle group as you perform an exercise, maximising your calorie burn

4. It incorporates resistance training, the only way you can achieve the “toned” bikini body and burns calories for up to 72 hours after your actual workout as opposed to steady state cardio workouts

Anytime-anywhere bikini circuit workout

5. The additional 60 sec burst of body weight cardio has a plyometric aspect to it which literally strips fat off those problem areas

6. This Bikini Body Circuit  is short yet intense and allows for progression, maximising results week after week

7. The exercises are straightforward to perform suitable for beginners and intermediates, leaving little to zero chance of injury.

Fat Blasting Bikini Body Circuit Workout

Warm-up: 5 minutes Skipping (Jump Rope) or Jumping Jacks

Round 1

Step-up with knee drive 15 reps each side

Push-ups (never on your knees, incline if you can’t manage flat ones) 12 reps

Plie Squats (squeeze the glutes at the top for 2 sec) 12 reps

Plank 60 sec

Burpees 15 reps

Round 2

Side lunge knee drive 15 each side

Bench (tricep) dips (legs out straight)12 reps

Pelvic lifts (squeeze the glutes at the top for 2 sec) 15reps

Side plank crunches 30sec each side

Jumping squats 15 reps

Round 3

Lunge lateral raise 15 reps each side

Plank push-ups 10 each side

Toe touches 15 reps

Opposite arm/leg superman 15 reps each side

Mountain climbers 60 sec

Cool down: 5 minutes stretching all muscle groups

There are various ways you can increase your fat loss and achieve your bikini body faster. Progression being a key factor since the body adapts to stimulus fairly quickly doing the same workouts week in and week out, leaving you with little to no results.

Looking at duration, frequency, without knowing your timelines or how much body fat you need to lose and since this is an “anytime anywhere bikini body workout”, this would be the most optimal progression I would recommend:

Workout Progression Plan:

Week 1: 3x/week

Week 2: 4x/week

Week 3: 5x/week

Week 4: 6x/week

Ladies, hopefully you are aware that you need to address your diet in order to get optimal results.

Are you obese or overweight? Discover 7 healthy eating habits to burn body fat fast. Feel happier, healthier. Bursting with energy! 

 

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans