THE 28-DAY BIKINI BODY WORKOUT PLAN

THE 28-DAY BIKINI BODY WORKOUT PLAN

This one-month workout plan will help you achieve your summer body goals.

Challenge yourself to get your best-ever bikini body this year! Our four-week program is designed to blast fat, boost metabolism and build muscle, getting you in knockout bikini body shape in record time. Ready? Set? Get after it.

1. HIGH AND LOW

Studies show that combining heavy and light weights in a weekly training split helps transform the body more effectively than relying solely on one or the other for weeks at a time. High-rep workouts done with lighter weights burn tons of calories during the session, while low-rep workouts with heavier weights increase calorie burning for 24 to 48 hours afterward.

2. TURN UP THE HEAT

This program employs both a weekly heavy-weight/low-rep workout and a light-weight/high-rep workout—as well as a third workout using moderate weights for good measure—to give you a completely new full-body workout every other day of the week. You’ll turn up the heat on your fat cells even more by adding 20–30 minutes of high-intensity interval training (HIIT) immediately after each training session. It’s not for the faint of heart— ut then, neither is that bikini.

3. REST

Fatigued? That’s what recovery days are for. On the days between each lifting session, all you have to worry about is one 45-minute session of cardio, staying between 65 and 75 percent of your maximum heart rate. That, and getting ready for the next day’s workout.

4. SWITCH IT UP

Using a different method every time you hit the gym and different exercises in each workout will keep your body in a near-constant state of shock for the entire four weeks. If you find the workouts becoming slightly easier from one week to the next, however, just increase weights on your superset and triset days, or increase the reps in the circuit.

4-WEEK BIKINI BODY PLAN

WEEK 1

WEEK 2

WEEK 3

  • DAY 15LOW REPSSTART
  • DAY 16STEADY-STATE CARDIOSTART
  • DAY 17HIGH REPSSTART
  • DAY 18STEADY-STATE CARDIOSTART
  • DAY 19MODERATE REPSSTART
  • DAY 20STEADY-STATE CARDIOSTART
  • DAY 21RESTSTART

WEEK 4

  • DAY 22LOW REPSSTART
  • DAY 23STEADY-STATE CARDIOSTART
  • DAY 24HIGH REPSSTART
  • DAY 25STEADY-STATE CARDIOSTART
  • DAY 26MODERATE REPSSTART
  • DAY 27STEADY-STATE CARDIOSTART
  • DAY 28RESTSTART

Source: http://www.muscleandfitness.com