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

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.   https://www.youtube.com/watch?v=zhiLHPlwjtE 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: editorial@HerFamily.ie. JOIN US next Monday 18th May for next week's fitness video.