20-04-15 | Bikini body countdown |

Bikini body countdown: week 9/12 LEGS

Legs, legs, legs! Let’s get our bikini legs in dream shape, girls! Week 9 of the Bikini body countdown program is all about a killer leg and butt workout to make that lower body burn and prep it for summer! Remember to believe in yourself, you’re stronger than you think. Today we kick off the last month of the program, so don’t give up – you’re almost there!

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 9 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.

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 9: Legs
Round 1: 10 minutes
Round 2: 8 minutes
Round 3: 6 minutes
Round 4: 4 minutes
Break: 1 minute between each round

Circuit:
–              Sumo jump squats: 15 reps
–              Skipping: 100 reps
–              Tuck jumps: 10 reps
–              Weighted walking lunges: 24 reps (12 per leg)

Sumo jump squats
Start position: Stand up with your feet wider than shoulder-with and make sure your toes are slightly turned out. Squat down as low as you can, keeping your back straight and your heels on the ground.
Movement: Jump upward as high as you can.
Finish: As you land, gently bring your body back into the starting sumo squat position and repeat this movement.

GO!: 15 reps.

Skipping
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.

Tuck jumps
Start position: Stand up with your knees slightly bent and hold your arms straight in front of you with your hand palms facing each other. Look forward.
Movement: Dip down rapidly into a squat position and immediately explode upward with a jump (as high as you can!). Drive both knees towards the chest while you keep your arms and hands in front of you. TIP: Tighten your core while you drive your knees towards the chest.
Finish: Re-extend your legs to ensure a good land on the ground while you immediately re-bend your knees to come back into the starting squat position. Keep your arms and hands in front of you so you are in balance and you will make your legs work the hardest!

GO!: 10 reps.

Weighted walking lunges
Start position: Stand up with your feet at shoulder-width apart and a dumbbell of 3-6 kg in each hand.
Movement: Step forward with your left leg, flexing the knees to drop your hips. Descend until your back knee nearly (!) touches the floor. TIP: Your front knee must stay above the front foot and your torso should remain upright.
Finish: Drive through the heel of your front foot and extend both knees to bring yourself back up. Now step forward with your right foot to repeat the lunge on the opposite leg. Repeat this lunge walking.

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

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

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