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
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.
