27-04-15 | Bikini body countdown |

Bikini body countdown: week 8/12 FULL BODY

Hi there my lovely Bikini body countdown girls! Today we kick-off week 8 of the program and that means it’s time for an efficient full body workout routine! Accelerate your gains in only 31 minutes and work on your upper body, lower body and core. Only 5 weeks left until you meet your best bikini body ever whoohooo

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 8 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 8: Full body
Round 1: 10 minutes
Round 2: 8 minutes
Round 3: 6 minutes
Round 4: 4 minutes
Break: 1 minute between each round

–              Leg raise + hip lift: 15 reps
–              Skipping: 100 reps
–              Plank: 1 minute
–              Burpees: 10 reps

Leg raise + hip lift:
Start position: Take a fitness mat and lay down on your back with your legs straight and around 10 cm above the floor, while you keep your arms at your side and your hands flat down on the ground.
Movement: Now raise your legs while your toes are pointed. Straighten your legs until they’re pointed at the ceiling. Now lift your hips towards the ceiling, hold it for 1 second and lower back down.
Finish: Lower your legs and bring them back into the starting position – still off the floor! Repeat this movement.

GO!: 15 reps.

Start position: Stand up with your feet at hip-width apart and keep your elbows by your side.
Movement: Jump around 10 – 15 cm off the ground, just to give the floor enough space to slip under your feet.  Only the balls of your feet should touch the floor and moving the jump rope comes from the wrists and forearms, not the shoulders.
Finish: Repeat the movement and drop the rope.

GO!:  100 reps.

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.

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!: 20 reps.

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

  • Carolien - On a Healthy Adventure

    Wat een leuke workouts! Heftig, maar wel effectief, denk ik zo 😉 En super van de uitleg erbij!

    • Carolina van Dorenmalen Post author

      Hi Carolien,

      wat leuk dat je een berichtje achter laat op de blog! Bedankt voor je feedback, het is inderdaad een effectieve en efficiente combinatie van cardio en trainen met (lichaams)gewicht! Om de 12 weken van het Bikini body Countdown programma af te sluiten, zal er op Zondag 14 Juni een Closing party plaats vinden! Hier komt het perfecte fit girl programma tot leven met food, fitness, fun en feest!

      Kom je ook? 😀 Succes met de laatste video workouts van de #BBC!


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