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

Day 12 : Moderate Reps

Duration 60 min.
Equipment Yes
This workout is geared to build muscle through high volume and moderate intensity. The exercises in each triset hit the same muscle in different ways or an assisting muscle group to bring you to fatigue. Intensity Technique: Trisets What it is: Three exercises performed back-to-back-to-back with no rest. 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 1A

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 1B

Dumbbell Box Step Up
exercise image placeholder
3 sets
10-12 reps
45 sec. rest

Exercise 1C

Bodyweight Wall Squat You'll need: No Equipment How to
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3 sets
10-12 reps
45 sec. rest

Exercise 2A

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
10-12 reps
45 sec. rest
*Perform as dumbbell lateral raise to front raise.

Exercise 2B

Swiss Ball Dumbbell Flye You'll need: Swiss Ball, Dumbbells How to
Swiss Ball Dumbbell Flye thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 2C

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 3B

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
10-12 reps
45 sec. rest
*Perform with high knees.

Exercise 3C

Dumbbell Push Press You'll need: Dumbbells How to
Dumbbell Push Press thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 4A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 4B

Barbell Bentover Row You'll need: Barbell How to
Barbell Row  thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 4C

Cable Hammer Curl You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Hammer Curl thumbnail
3 sets
10-12 reps
45 sec. rest

Exercise 5A

Kimura Situp
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3 sets
10-12 reps
45 sec. rest

Exercise 5B

Swiss Ball Pike You'll need: Swiss Ball How to
exercise image placeholder
3 sets
10-12 reps
45 sec. rest

Exercise 5C

General Plank You'll need: No Equipment How to
General Plank thumbnail
3 sets
10-12 reps
45 sec. rest
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