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11th May 2015

WATCH: 30 Day Bikini Body Blitz: The Workout, Week 1

Gillian Hynes

So you’ve decided to join us on our 30 Day Bikini Body Blitz journey.

You’ve read the Rules, shopped for supplies from the Shopping List and had a good read of what a day’s eating should look like. Now it’s time for the fun part: the exercise!

You’ll do this workout circuit style, meaning you’ll do one set of each exercise in sequence, and then repeat to do your prescribed number of rounds. Aim to do this workout every day.

If you don’t have a set of dumbbells, don’t despair, two tins of beans (or just mimicking the move itself) will do until you can get your hands on a set! I recommend 3kg for beginners and 4kg for intermediate.

BEGINNERS: 20 seconds at each station x 4-5 rounds

INTERMEDIATE: 30 seconds at each station x 6-7 rounds

Front lunge – targets butt and legs


Step 1: From standing, feet slightly apart, arms by your sides

Step 2: Take a good stride forward and lower the rear knee to one inch from the floor

Step 3: Press back off the front heel to return to the start position

Step 4: Repeat on the other side

Leg circles – targets legs


Step 1: Lying on your side, lower leg slightly bent and hand out in front for balance

Step 2: Lift the upper leg and draw five slow, controlled circles forward, and five circles back

Step 3: Repeat on the other side

Hip extension – targets butt and legs


Step 1: Lying on your back , knees bent, arms by your sides

Step 2: Pressing through the heels, lift your hips from the mat squeezing your butt as tightly as you can

Step 3: Slowly release back down towards the mat, hover the hips and repeat

Hammer Curl – targets upper arm


Step 1: From standing, arms by your sides, palms facing in

Step 2: Keeping your elbows tucked in by your sides, draw the dumbbell to the shoulder

Step 3: Slowly lower back to the start position

Shoulder press – targets shoulders

bells 2

Step 1: From standing, dumbbells over the shoulders

Step 2: Press the arms upwards, arcing in slightly to bring the weights together over the head

Step 3: Slowly lower back to the start position

Plank – targets core


Step 1: Lying on your front, elbows directly below the shoulders, toes curled under

Step 2: Tighten your tummy, and lift your hips away from the mat, coming into a parallel line

Step 3: Hold

Ab crunch – targets abs


Step 1: Lying on your back, knees bent, hands behind your head,

Step 2: Curl slightly forward to hover the head and upper shoulders off the floor

Step 3: Crunch to draw the ribcage closer to the hip bones

Step 4: Gently lower back to the hover position

Remember the best story submitted after the 30 days will WIN a prize of five personal training sessions at Body Project for the best success story and we’re throwing in a voucher for €200 worth of skin rejuvenation at Malahide Laser and Skincare, so make sure to make a note, send us your stories and even take pictures of your progress or the finished NEW YOU to: [email protected].

JOIN US next Monday 18th May for next week’s fitness video.