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

Day 17 : High Reps

Duration 60 min.
Equipment Yes
The high volume and low intensity of this circuit is all about burning calories. Sandwiched between the two more intense workouts of the split, it serves as an active recovery from the first workout that still allows you to prepare for the third. Intensity Technique: Circuit Training What it is: A series of exercises performed consecutively with minimal to no rest between exercises. One set of each exercise performed constitutes one circuit. Perform the circuit 3 times, with 60 seconds rest between each circuit. Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery).

Exercise 1

Box Jump You'll need: Box How to
Box Jump thumbnail
1 sets
15-20 reps
None rest

Exercise 2

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
1 sets
15-20 reps
None rest
*Perform as dumbbell squat to overhead press.

Exercise 3

Skier
Skier  thumbnail
1 sets
15-20 reps
None rest
*Perform as bent-over dumbbell skiers.

Exercise 4

Rotational Medicine Ball Walking Lunge
exercise image placeholder
1 sets
15-20 reps
None rest

Exercise 5

Swiss Ball Dumbbell Chest Press You'll need: Dumbbells, Swiss Ball How to
Swiss Ball Dumbbell Chest Press thumbnail
1 sets
15-20 reps
None rest

Exercise 6

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
1 sets
15-20 reps
None rest
*Perform on swiss ball.

Exercise 7

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
1 sets
15-20 reps
None rest
*Perform with high knees.

Exercise 8

Roman Chair Situp
ab exercise: roman chair situp thumbnail
1 sets
15-20 reps
None rest

Exercise 9

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
1 sets
15-20 reps
None rest
*Perform with straight legs.
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