Workout Plans
The 28-Day Bikini Body Workout Plan  thumbnail
Yuri_Arcurs / Getty
Yuri_Arcurs / Getty

Day 1 : Low Reps

Duration 60 min.
Equipment Yes
This workout uses heavy weight and low volume to increase overall strength while adding a little size. By either pairing an upper-body move with a lower-body one, or a pushing muscle group with a pulling muscle group, one muscle will rest while the other is working. Excess post exercise oxygen consumption will be at its highest with this workout, burning additional calories for 24–48 hours afterward. Intensity Technique: Supersets. What it is: Two exercises are performed back-to-back with no rest between. Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

Exercise 1

Dumbbell Pushup You'll need: Dumbbells
exercise image placeholder
3 sets
6-10 reps
45 sec. rest
*Perform as dumbbell pushup to row.

Exercise 2A

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 2B

Dumbbell Sumo Squat
exercise image placeholder
3 sets
6-10 reps
45 sec. rest

Exercise 3A

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 3B

Pronated Wide-Grip Pullup
exercise image placeholder
3 sets
6-10 reps
45 sec. rest

Exercise 4A

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 5A

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 5B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 6A

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 6B

Standing Overhead Press
exercise image placeholder
3 sets
6-10 reps
45 sec. rest

Exercise 6C

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 7A

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 7B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 8A

Medicine Ball V-Up You'll need: Medicine Ball How to
Medicine Ball V-Up thumbnail
3 sets
6-10 reps
45 sec. rest

Exercise 8B

Kneeling Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Kneeling Cable Crunch thumbnail
3 sets
6-10 reps
45 sec. rest
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