25-05-15 | Bikini body countdown |

Bikini body countdown: week 4/12 FULL BODY

Happy Monday lovely Bikini body countdown girls! With a new week comes new strength, new motivation and a new full body video-workout. Take a deep breath and try to think positive, because Monday is your first chance in the week to have a great start and we’re about to work on your full body with the help of this sculpting workout!

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 4 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 fit girls. 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 ;)

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 ;-)
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.

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 4: Full Body
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.

–              Jump lunges:  24 reps (12 per leg)
–              Plank: 1 minute
–              Seated knee up: 20 reps
–              Burpees: 10 reps

Jump lunges
Start position: Bring your body into a normal lunge position with your front leg at a 90 degree angle and your back leg behind you. Place both your hands into your side.
Movement: Squat your body explosively up into a “jump”.  While you’re up in the air make sure you replace your feet; move your front leg in the back and your back leg in the front.
Finish: Come back to the ground into the lunge start position with opposite legs. TIP: Make sure you keep your chest and torso upright and engaged in the jump throughout entire movement.

GO!: 40 reps in total with 20 reps on each side  (left & right leg)

Start 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: That’s funny, there’s no movement! Keep your body straight and hold this plank-position.
TIP: Keep your butt low, once you are as straight as a plank you will feel it burn baby burn!
Finish: Keep the plank position for 1 minute and continue with the next exercise!

GO!: Plank for 1 minute.

Seated knee ups
Start position: Sit on the floor (or a flat bench) with your hands palms down behind you and your legs out straight.
Movement: Lean back slightly and bring your knees as close to your chest as possible, by bending your legs. Finish the movement by straighten out your legs in order to return to the starting position.
Finish: Repeat this movement for 20 reps while you don’t touch the floor with your feet.

GO!: 20 reps.

Start position: Stand up straight with your feet hip-width apart and your arms down by your side.
Movement: Lower your body into a squat position with your hands flat on the floor in front of you. Now kick your legs backwards into a press up position and make sure you lower your chest to the floor. To go back you should push your chest back up to the press position while you thrust both feet forward so you can come back into the squat position.
Finish: Jump up high and raise both hands over your head. Repeat this movement.

GO!: 10 reps.

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

  • Jackysoom

    These are some nice tricks to get bikini body in few weeks. however, I have seen some useful guide that just not only working well but they are giving effective result, do you think we should follow those guide in order to get our body transformed.

    This seems to be a good guide: http://reviewspolice.com/bikini-body-workout-review/, do you think I should follow the guide that is written by reviewspolice.com?

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