Summer’s here, which should be reason to celebrate (flip-flops! barbecues! rosé!). Yet for many women, the season is often overshadowed by two tiny pieces of fabric. So, whether you’re itching for summer or planning a vacation to the beach, you can get your body ready for bikini weather in 4 short weeks with this complete training, nutrition, and supplement guide!
Your bikini called. It wants to know if you’ll be meeting it like you promised last year year—you know, with a killer beach-ready body and all?
If that question just set off your panic alarm, don’t worry! It’s never too late to get down to business and make super strides toward your dream physique, so let’s get you started now.
As a seasoned fitness model, I know the secret sauce to whip my body into shape during crunch time: discipline, a proper training program, and a fork—with which to eat nourishing foods, of course!
OK, perhaps these aren’t so secret, but they are key ingredients in the recipe for beach-body success. I’ll lay out a workout, nutrition plan, and supplement guide for you. All I ask in return is your full commitment for four weeks!
4 WEEKS TO BEACH READY
Whether you have a vacation planned or just want to prep for summer, with four weeks you can get into beach-body shape. You’ll do the same workout split with the same exercises for the whole month to hit your entire body, but each week you’ll ramp up the intensity through the use of supersets, dropsets, and circuits, helping you sculpt muscle while burning a ton of fat.
WEEK 1 GET STARTED
Get ready to rock and roll! During this week, familiarize yourself with the daily workouts and exercises. Do straight sets of all your moves here, resting 30-45 seconds between each set.
WEEK 2 SUPERSETS
Time to ramp up the intensity! This week, you’ll pair exercises together and perform the workouts in supersets. A superset means that you do two movements back-to-back with no rest. After doing both exercises, you’ve done one superset.
WEEK 3 SUPER DROPSETS
You’ll continue with supersets this week, but on the last set of each superset, you’ll perform a dropset on both exercises. During a dropset, you simply continue the exercise with a lower weight after you’ve achieved “failure” with the higher weight.
WEEK 4 CIRCUIT SPEED
Go hard or stay home—instead of going to the beach, that is—in this last week!
Perform all the exercises each day in a continuous circuit for the prescribed number of reps with little to no rest in between moves. Rest 60-90 seconds after each round, then hit it again for a total of four rounds. Your cardio program is the same as Week 3, but muster up any extra energy you may have to really bring it home!
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