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BIKINI BODY

THIS PROGRAM IS IDEAL FOR WOMEN WHO WANT TO TONE-UP & EARN A LEAN, STRONG, BIKINI-BODY FIGURE.

BODY TYPE :             M E S O M O R P H
LOCATION :                    G Y M
LEVEL 1 :                    B E G I N N E R

L E V E L   1

W E E K . O N E

1

2

3

4

5

6

7

Week 1
Week 1 Day 1
Week 1 Day 1.png

L O W E R - B O D Y

lower body - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

20-25 reps  ( Bodyweight )

20-25 reps  ( Bodyweight )

  Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

10 minutes upright bike.png
Workout report.png
Week 1 Day 2

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 2.png

U P P E R - B O D Y

upper body - female.png

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

20-25 reps  ( Light - Medium Resistance )

20-25 reps  ( Light - Medium Resistance )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

cardio and core.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 3
Week 1 Day 3.png

C O R E  &  C A R D I O

upper body - female.png

15-20 reps  each side  ( Light - Medium Weight )

20-25 reps  alternating legs  ( Bodyweight )

​ Repeat both X 3 SuperSets

15-20 reps  each side  ( Light - Medium Weight )

20-25 reps  each side  ( Bodyweight )

 Repeat both X 3 SuperSets

cardio and core.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 5
Week 1 Day 5.png

G L U T E S  &  C O R E

lower body - female 2.png

20-25 reps  alternating sides  ( Bodyweight )

20-25 reps  each leg  ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each leg  ( Bodyweight )

15-20 reps  alternating legs  ( Bodyweight )

 Repeat both X 2-3 SuperSets

15-20 reps  each side  ( Light - Medium Resistance )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

10 minutes upright bike.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 6
Week 1 Day 6.png

U P P E R - B O D Y

upper body - female.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Light - Medium Resistance )

25-30 reps  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

45-60 seconds  ( Bodyweight )

 Repeat all X 2-3 Rounds

cardio and core.png
Workout report.png
Week 1 Day 7

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 1
Week 2 Day 1.png

L O W E R - B O D Y

lower body - female 2.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

10 minutes upright bike.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 2
Week 2 Day 2.png

U P P E R - B O D Y

upper body - female.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Resistance )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm ( Light - Medium Resistance )

20-25 reps  each side  ( Light - Medium Resistance )

 Repeat all X 2-3 Tri-Sets

cardio and core.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 3
Week 2 Day 3.png

C O R E  &  C A R D I O

upper body - female.png

15-20 reps  each side ( Light - Medium Weight )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat both X 3 SuperSets

15-20 reps  each side  ( Light - Medium Weight )

20-25 reps  each sides  ( Bodyweight )

 Repeat both X 3 SuperSets

cardio and core.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 5
Week 2 Day 5.png

G L U T E S  &  C O R E

lower body - female 2.png

20-25 reps  alternating sides  ( Bodyweight )

20-25 reps  each leg  ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each leg  ( Light - Medium Weight )

15-20 reps  each leg  ( Bodyweight )

    Repeat both X 2-3 SuperSets

15-20 reps  each side  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

10 minutes upright bike.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 6
Week 2 Day 6.png

U P P E R - B O D Y

upper body - female.png

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  alternating sides  ( Bodyweight )

 Repeat all X 2-3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Light - Medium Resistance )

20-25 reps  each side  ( Light - Medium Resistance )

 Repeat all X 2-3 Tri-Sets