08-06-15 | Bikini body countdown |

Bikini body countdown: WEEK 2/12 ARMS

Good morning, fitties! It’s a new Monday and today we kick-off WEEK 2 of the Bikini body countdown program! I really hope you enjoyed the first week of your #BBCD journey towards your best summer shape ever. It’s a new week with new motivation and new opportunities, so time for a new video-workout. YOU GOT THIS! Watch the ARM video-workout now and let’s get started!

Bikini Body Countdown program
Every week on Monday you can expect a new video workout with below all the technical information you need to perform properly. Repeat the video workout of week 2 for 3 times on days your schedule allows it best. For an optimal result, try to perform a 30 min. cardio workout 1-2 times per week next to the video workout to lose fat fast.

Per month you can expect 1 LEG workout, 1 ARM workout, 1 CORE workout and we close in the fourth week with a FULL BODY workout. However, all exercises will always make your work on several muscles at the same time.

During the program we will increase level, frequency and weight, but we offer a distinction between beginners and advanced. So no excuse, every girl can do this! Just listen to your body and challenge yourself every week.¬†Another big PLUS is that all exercises can be performed at home, outdoor or at the gym! To make it more fun you should find a buddy and do it together ūüėČ

What’s important?
1. Make sure you eat properly 1 hour before you start your workout, click here to see what you should consume and when.
2. Take care of your hydration during the breaks of your workout.
3. Be prepared and make sure you have the required fitness equipment on place (TIP: you can use water bottles for dumbells).
4. Bring a towel, because you are about to sweat ūüėČ
5. Make yourself an awesome workout tracklist with some upbeat music to boost your motivation.
6. Quality over quantity! Slow down the motions for more effective results instead of ripping through the movement. Keep it explosive and 120% input!
7. Take a BEFORE and AFTER picture!
8. Motivate yourself and others by sharing your journey towards your best bikini body every online on Instagram or the Bikini Body Countdown Facebook event and use the hashtags #bikinibodycountdown #foodie_ness.

Questions?
Please raise them, ladies! Don’t hesitate, because I love to help you out. Comment below or use the contact page.

Are you ready? Set, GOOOO!

Week 2: Arms
Round 1: 10 minutes
Round 2: 8 minutes
Round 3: 6 minutes
Round 4: 4 minutes
Break: 1 minute between each round
Your total workout will take 31 minutes.

Circuit:
–¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Superman push up: 15 reps
–¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Commandos: 24 reps (12 per arm)
–¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Mountain climbers (10 reps): 3 sets = 30 in total
–¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Forward dumbbell raise: 24 reps (12 per arm)

Superman push up
Start position: Take a fitness mat and lay down on your stomach with your legs straight behind you and your arms extended out in front of you.  Make sure your feet are slightly apart and your toes point towards the floor.
Movement: Bring your arms back in while you place them on either side of your chest on the floor. Here comes the push up: lift your body up by pushing through your chest, so that your arms are extended. TIP: keep your face down and your back straight throughout the entire movement.
Finish: Bring your body slowly back to the floor into the start position and repeat this movement.

GO!: 15 reps.

Commando’s
Start position: Bring your body into the ‚Äúplank‚ÄĚ position. Get into a¬†procumbent position on the floor¬†while you a.) support your weight on your toes and b.) place your forearms on the ground with your elbows below your shoulders and your forearms parallel to your body. TIP: I prefer to clasp my hands together but you can also go for flat palms.
Movement: Release your left forearm while you place your left hand on the floor. Push up on your left arm in order to bring your right arm in the same (extended-arm) position so that your body weight leans on both your hands with your arms straight.
Finish:¬†To complete the movement bring your body back to the ‚Äúplank‚ÄĚ position by first bringing your left forearm to the floor again, followed by your right forearm.

GO!: 24 reps in total with 12 reps on each side (left & right arm)

Mountain climbers
Start position: Bring your body into a press up position. This means that you face the floor, keep your arms straight and place your hands directly under your chest at shoulder width apart. Your body should form a ‚Äúplank‚ÄĚ, straight from your shoulders to your heels. Make sure your feet are slightly apart and your toes point towards the floor.
Movement: Lift your left foot off the floor and raise your knee to your chest. Tighten your core and keep your body weight on your arms.
Finish: Return to start position and repeat this movement with your right leg. Repeat these movements (left, right, left, right, etc.) while you increase speed, as if you are running.

GO!: 30 reps.

Forward dumbbell raise:
Start position: Pick a couple of dumbbells of 3 – 6kg. Stand up with a straight torso and the dumbbells in each hand on front of your tight, at arm length with the palms of the hand facing your tights.
Movement: Now lift the left dumbbell to the front with a slight bend on your elbow and make sure the palms of your hands are facing down. Go up with your arm until it‚Äôs slightly above ‚Äúparallel to the floor‚ÄĚ.
TIP: exhale when you bring your arm up.
Finish: Take a 1 second pause when your arm is up and next slowly bring your arm back down to the starting position. Simultaneously lift the right dumbbell up in order to repeat this movement with your right arm. TIP: inhale when you bring your arm down.

GO!: 24 reps in total with 12 reps on each side (left & right arm)

Click here to watch the video-workouts of previous weeks.

  • Caro

    Kan je ook bv een mix doen per week van de drie trainingen om het wat gevarieerder te maken ( bv 1x legs, 1x abs, 1x arms ipv 3x legs) + 2 x cardio per week.
    Ik heb tot nu toe enkel de legs gedaan en mijn hartslag ging toch wel pieken bij de squats, voelde aan als HITT training, is het niet wat gelijkaardig deze oefeningen=> comni kracht + cardio?

    groetjes

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