04-05-15 | Bikini body countdown |

Bikini body countdown: week 7/12 CORE

Good morning, healthy freaks! Let week 7 of the Bikini body countdown be the start of something new, called: defined abs! Great abs are made in the gym and revealed in the kitchen. This week’s video workout is a core killer workout girls! Combine it with a proper diet and I promise you: it will pay off!

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 7 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 7: Core
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:
–              Crisscross: 40 reps (20 per side)
–              Straight leg jackknifes: 20 reps
–              Supermen: 30 seconds
–              Heel touch: 20 reps

Crisscross:
Start position: Take a fitness mat and lay down on your back while you keep your legs straight and just above the floor. Place your arms on the side with your hand palms flat on the floor and keep your toes pointed.
Movement:  Cross your legs like an “X” and keep your legs at the same level of height like your start position, around 10-15 cm above the floor.
Finish: Go back to your start position in order to switch crossing your legs with first your left leg up and second your right leg up. Keep repeating the movement of crossing and switching your legs.

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

Straight leg jackknifes
Start position: Take a fitness mat and lay down on your back with your legs straight and your arms extended above your head. Your toes should point to the ceiling.
Movement: Raise both your arms and legs (at the same time) to meet at the top of the jackknife position. TIP: You should be balancing only on your bottom.
Finish: Lower your arms and legs to return to the starting position.
TIP: exhale when your legs and arms go up, inhale when you bring them back down.

GO!:20 reps.

Superman
Start position: Take a fitness mat and lay down on your stomach with your legs straight and your arms extended above your head. Keep your face down.
Movement: Lift your chest and arms off the floor by using your lower back muscles. Keep your neck and arms in line with your spine and continue by lifting your legs up too while you point out your toes. Do not lift both your upper body and legs at the same time.
Finish: Hold this position.

GO!: 30 seconds.

Heel touchers
Start position: Take a fitness mat and lay down on your back. Bent your knees and place your feet around 50 cm apart. Keep your arms extended by your side.
Movement: Crunch over your torso forward and up, slightly to the left side and touch your left heel. Take a 1 second pause and slowly go back to the starting position. TIP: exhale while going through the movement.
Finish: Repeat this movement on the right side in order to touch your right heel.  Continue with your left side, right side, left side, etc.

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

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

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