- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week7
- Time Per Workout45-70 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
It’s going to be bikini season before we know it.
And instead of hoping on some fad “lose weight quick” scheme, how about we take some time to go over a workout and strategy that will have you looking fabulous in your bikini this year.
If you start now, there’s no reason you can’t be confident at the beach, pool, or wherever you find yourself at this summer.
This workout will take a two-ish month approach into helping you shape your body in a way that makes you feel comfortable in your two-piece this year.
Let’s get started!
The Bikini Ready Workout Overview
The workout below is an 8 week workout routine to promote fat loss while shaping your muscles so you can look great in your bikini.
The workout is an upper/lower workout focused on compound movements to get the best bang for your buck in the gym. Focus on getting stronger at these lifts and watch your body begin to tighten in all of the right spots.
The upper workouts focus on shaping the back, chest, and shoulders. Indirectly, all of the exercises will target your arms. If you would like to add in additional arm work, you are more than welcome to. However, it isn’t necessary with this routine.
The lower body workouts focus on the entire leg. There are exercises to target your hamstrings, glutes, quads, and calves.
The off days also provide some bodyweight work you can do at home to assist you with your goals. These at-home workouts shouldn’t take more than 25 minutes and will provide additional work for your core and glutes.
During the 8 weeks of this routine, it is also recommended that you perform 30 minutes of low intensity cardio either in the morning, after your workout, or some other time during the day. These cardio sessions will help boost your recovery from your workouts while also increasing your calorie expenditure for the day.
Rest on all exercises should be kept to just 60 seconds. For the off day bodyweight work, limit rest to just 30 seconds.
Bikini Workout 1
|T Bar Row||3||10|
|Seated Cable Row||3||10|
|Lat Pull Down||3||10|
Bikini Workout 2
|Standing Calf Raise||3||10|
Bikini Workout 3
|Dumbbell Bench Press||3||10|
|Machine Chest Press||3||10|
|Rear Delt Fly||3||10|
|Close Grip Pull Down||3||10|
|Tricep Cable Extension||3||10|
Bikini Workout 4
|Barbell Reverse Lunge||3||10|
|Standing Calf Raise||3||10|
Off Days from Gym
|Oblique Crunch||3||15 Each|
|Bicycle Crunch||3||15 Each|
|Fire Hydrant||3||15 Each|
|Glute Kick Back||3||15 Each|
Extra Tips for Fat Loss
Resistance training is helpful in shaping your body. Cardio is great from a mental, calorie expenditure, and overall health aspect.
However, to really achieve fat loss it takes a full well-rounded lifestyle approach.
This includes diet, stress management, sleep and managing your cycle.
When it comes to diet, the biggest indicator of whether you’ll have success with your workout routine is your calorie intake. If your goal is to lose fat, you’ll need to be in a slight calorie deficit. Use a bmr calculator to determine your calorie needs first.
From there, subtract ~250 calories from that number to create a small deficit to lose fat. You can increase this deficit if you wish, however, it is recommended that you don’t increase it greater than ~500 calories below maintenance.
After that, you’ll want to ensure you consume enough protein. Having a high protein intake will increase your overall feeling of satiety throughout the day while also helping you recover from your workouts. In addition to this, protein is also thought to have some thermogenic benefits as it requires the most amount of energy for the body to digest and consume.
A protein intake of ~1g per pound of bodyweight is recommended during the duration of this workout. When it comes to carbs and fats, you can consume however many grams you prefer of each so long as you are in a calorie deficit during the 8 weeks.
In regards to stress management, you’ll want to minimize stressors where able. If you need help in determining strategies to reduce stress, the following article is a very helpful read.
Your menstrual cycle can also affect your progress, for obvious reasons. To learn more on what you can do to maximize your diet and training during the ebbs and flows of your 28 day cycle, read this.
Lastly, sleep is super critical to hormone regulation and fat loss. Not only is the quantity of the total hours of sleep you get each night important, but so is the overall quality of sleep during those hours. Try to limit blue light exposure and intense activity before bed.
Instead, trade these in for more meditative activates such as a yoga practice or read a book.
If you have any questions about the Bikini Workout or the fat loss tips that followed, please feel free to leave us a comment!