Ladies, if you want a lean, sexy, bikini body, this is the program for you. Follow this exercise routine, my eating program, and be consistant. You will see amazing results in just 5 weeks.
Monday and Thursday
Shoulders and Core
Warm up for 5 minutes
2 minutes as hard as you can on cardio equipment
1 minute recovery
Plank (hold for 1 minute)
Push ups 15-20 reps
Repeat this cycle 4 times
4 minutes as hard as you can on cardio equipment
1 minute recovery
Balance Twist (20 reps)
Shoulder Press 15 -20 reps
Repeat this cycle 4 times
4 minutes as hard as you can on cardio equipment
1 minute recovery
Basic Crunch (20 reps)
Side Raise 15-20 reps
Repeat this cycle 4 times
Tuesday and Friday
40-minutes of cardio at a moderate pace (easy cardio day)
Legs and Arms
(3 cycles of 15 reps of each super set)
Lunges
Triceps Dip
Squats
Bicep Curls
Balance Dead Lift
Close Grip Push Up
Wednesday and Saturday
Chest and Back
15 minute cardio (Alternate 1 minute hard, one minute recovery, for 15 minutes)
Push Ups (Super Wide) 15-20 reps
Bent Over Row 15-20 reps
15 minute cardio (Alternate 1 minute hard, one minute recovery, for 15 minutes)
Push Ups (Close) 15-20 reps
Back Extension (20 reps)
15 minute cardio (Alternate 1 minute hard, one minute recovery, for 15 minutes)
Push Ups (Shoulder Width) 15-20 reps
One Arm Row 15-20 reps
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