30 Day Challenge Bikini Body Week 4
30 Day Challenge Bikini Body Week 4
30 Day Challenge Bikini Body Week 4
DAY 1
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
YOU
YOU YOU
YOU WILL NEED:
NEED:
WILL NEED: WILL WILL NEED:
SKIPPING
SKIPPING DUMBBELLS
BENCH ROPE
ROPE
BICEP CURLS
(WEIGHTED)
TRICEP KICKBACKS
(WEIGHTED)
SWITCH JUMPS
REPS: 10 EACH SIDE
REPS: 10 REPS: 10 1 Begin exercise by separating feet at the
distance of a running stride.
1 Begin by holding a dumbbell in each 1 Stand with a dumbbell in each hand,
2 Descend into movement until front knee
hand, palms facing forwards. elbows bent and hinge forward from
is at 90 degrees - keep the majority of
2 Hinge from your elbow straight up, your hips to approximately 45-degrees.
your weight in your front leg.
until your hands almost touch your 2 Extend both arms straight behind you. 3 Explosivley drive through your front
shoulders, but keep tension on your 3 Pause briefly before slowly bending at heel to jump.
bicep throughout the whole movement. your elbows and returning to the start. 4 Whilst in the air, switch feet positions.
3 Slowly lower your hands back to start 5 Control your landing while maintaining
position before repeating movement. momentum for the next repetition.
DAY 2
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
1L ay down on your back, with 1 Start with your legs 1 Begin exercise with feet 1 Stand with your feet
your feet slightly raised and shoulder-width apart. shoulder-width apart. pointed straight ahead,
hands under lower back to 2 Take a long step forward 2 Slowly lift your knee stance slightly narrower
assist with support. (lunge) on one leg, stepping towards your opposite than hip-width
2 Alternate your left and right so that your opposite knee elbow while keeping 2 Push straight up from the
legs, moving quickly but touches the ground. torso upright. balls of your feet until your
maintaining control and 3 Return to the starting 3 Repeat for the other side, ankles are fully extended
tension in your abs. position by pushing making the movement 3 Slowly lower heels through
3 Do NOT rest in between reps. through your front heel continuous and controlled. your whole range of motion
and stepping back with the
front foot.
TARGET: ABS
WEEK 4
DAY 3
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
MOUNTAIN CLIMBERSREPS: 20
RUSSIAN TWIST
REPS: 10
1 Begin movement in the pushup position. 1 Begin with your torso slightly reclined, knees and feet together
2 While maintaining torso and hip stability, slowly bring one and slightly elevated off the ground.
knee to the opposite elbow. 2 While maintaining this position, slowly twist, with your hands
3 Slowly return to original starting position, before repeating touching the ground next to your hip.
movement with the opposite leg. 3 Slowly return to the opposite side. Repeat for the suggested
amount of reps.
4 For an extra challenge, hold a dumbbell or something weighted
in your hands.
DAY 4
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
YOU
YOU YOU
YOU WILL NEED:
NEED:
WILL NEED: WILL WILL NEED:
SKIPPING
SKIPPING WEIGHTS
BENCH ROPE
ROPE
YOU
WILL NEED:
DUMBBELLS
DAY 5
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
TARGET: CARDIO
WEEK 4
DAY 6
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
RUNNING
REPS: 4
1 Run at a continuous pace for the
required amount of time
2 If you cant run anymore, slow
down to a walk until you are able
to run again
3 If running is too difficult, start with
a brisk walk
DAY 7
CIRCUIT 1 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete