30-03-15 | Bikini body countdown |

Bikini body countdown: week 12/12 FULL BODY

All good things come to an end, and honestly: I am going to miss the #BBCD program! For 11 weeks in a row we performed the video workouts to get ourselves in the best bikini body shape ever. Yesterday, we kicked off Week 12 LIVE in Amsterdam together with 75 Dutch fit girls and it was truly amazing and the most beautiful thing to share our healthy love for food, fitness and fun!

I want to thank all #BBCD girls for their participation, support and faith. As it was the first time for Foodie-ness to set up such a big 12 week Bikini program, I’m feeling so grateful and excited for the outcome and results. The Bikini Body Countdown Closing Party in Amsterdam gave us the opportunity to meet, workout together and have lots of fun! It was beautiful and amazing and I hope you feel the same way! Kick some ass this week and enjoy the last #BBCD video workout sweeties!

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 12 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 12: Full body
Round 1: 10 minutes
Round 2: 8 minutes
Round 3: 6 minutes
Round 4: 4 minutes
Break: 1 minute between each round

–              Ab bikes: 40 reps (20 per side)
–              Squat jumps: 15 reps
–              Weighted squat & press: 20 reps
–              Push ups: 15 reps

Ab bikes
Start position: Take a fitness mat and lay down on your back with your lower back pressed to the ground and contract your core muscles.  Place your hands behind your head with your elbows out to the side and lift your knees to about a 45 degree angle.
Movement: Now go through a bicycle pedal motion while you make sure your elbows are touching the opposite knees as you twist back and forth.
Finish: Repeat this movement with both your left and right leg. TIP: Slow down the motions for more effective results instead of ripping through the movement.

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

Squat jumps
Start position: Bring your body into a squat position with your feet shoulder-width apart, arms in front of your chest with your hands together. Squat down until your knees are bent about 90 degrees and keep your back straight.
Movement: Jump upward as high as you can while you swipe your arms down (straight) to support the jump.
Finish: As you land, gently bring your body back into the starting squat position and repeat this movement.

GO!: 15 reps

Weighted squat & press
Start position: Stand up with your feet wider than shoulder-with and hold a kettlebell/medicine ball or other weight with two hands in front of your stomach.
Movement: Squat down as low as you can until your knees are bent about 90 degrees, keeping your back straight and your heels on the ground. During this movement you lower the kettlebell between your legs and in line with your face until it almost touches the ground. TIP: Keep your back as upright as possible and make sure your knees don’t cross the plain of your toes.
Finish: Press back up while you raise the kettlebell above your head with extended arms. Come back into your start position and repeat the movement.

GO!: 20 reps.

Push up
Start point: Start with positioning hands palms down on the floor at shoulder-width, place them slightly “next” to your shoulders. Bend your arms in an angle, so that your elbows point towards your toes. Keep your face down and your feet together, while you rest on the balls of your feet.
Movement: Now raise your body up by using your arms into a press up position. Make sure your body makes straight line from head to heel, as a “plank”.
Finish: Bring your body back to the start position and repeat this movement.

GO!: 15 reps.
Click here to watch the video-workouts of previous weeks.

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