Get a smoking hot, summer-ready beach body with this 4-week workout program for women.
Forget last year. This summer you’re going to look the business.
Hourglass silhouette, lean muscles and a body that’s tight and toned – the works.
This program will get you there.
As a circuit-style beach-ready blitz, this 4-week training plan guarantees to shred the pounds, emphasize your figure and magnify those sexy curves.
| Goal: | Fat loss, muscular fitness |
| Aimed at: | Beginner to intermediate |
| Program duration: | 4 weeks |
| Workout duration: | 45-60 minutes |
| Equipment needed: | Body weight, dumbbells |
The 4-Week Workout Program for Women
Women around the world struggle to get their body beach ready. But with this expertly-crafted workout plan and some motivation from you, you’ll be turning heads in no time at all.
It’s never too late to drop a few excess pounds and prioritize your health.
And with summer just around the corner, that perfect time is now.
When you hit that beach in the next few weeks, we want you dropping that towel and flaunting those slim curves to full effect.
We want you showing off those tight abs and firm butt. There’ll be no more hiding in baggy clothes… it’s bikini season – and you’ll be center stage.
This sculpting 4-week workout plan for women is exactly what you’re after.
- Develop a leaner and stronger body
- Improve fitness levels and health
- Gain confidence and happiness
- Build toned muscle that’s defined and feminine
How does this program work?
The first thing you need to do is pick 3 days to work out on.
You need to devote around 45 minutes per workout. That includes any warm up and cool down too. A bit of extra time to shower off and refuel afterwards might take you up to the hour mark.
Perfectly, you’d have at least 24-hours between sessions to help with recovery – but if you must place two workouts in succession that’s fine.
It won’t do any harm over a 4-week period as long as you promise to chill out on the beach afterwards (with a cocktail of course) and let your body fully recover.
What equipment do you need?
Just a pair of dumbbells, some cardio equipment and your favorite gym gear.
This workout is an accessible route to full body fat burning. You don’t need any specialist equipment and you can even perform it at home if you’ve a pair of weights kicking around.
Part 1: Summer cardio shred
The first part of each workout is cardio.
Not your usual boring kind of cardio that takes up hours and hours of your time though – this is pedal to the fat-burning metal interval training.
This kind of training is short, sharp and fierce. It can burn hundreds of calories in a fraction of the time that traditional cardio does.
Okay, it’s hard work… but it’s worth it when you picture that beach body in one month’s time.
How does each circuit work?
The idea is to get through each round of the circuit as fast as possible. Put as much effort in as you can and really pick up the pace for each exercise (mountain climbers, push-ups etc.)
Use the 30 second jog to catch your breath. This is just the recovery element.
Complete 3 full circuits before moving onto the toning section.
Part 2: Bikini muscle toning
The second part of each workout is targeted toning work.
You can’t choose where you burn fat from, but what you can do is choose where you tone, strengthen and curve. Over the next 4-weeks you’ll be working hard to tone up your tummy, booty, legs and arms.
The aim isn’t to build muscle, but to support fat burning process and shape the muscles exactly how you want them.
Program overview
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest | Rest |
| Week 2 | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest | Rest |
| Week 3 | Rest | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest | Summer cardio shred / Bikini muscle toning | Rest |
| Week 4 | Rest | Summer cardio shred / Bikini muscle toning | Summer cardio shred / Bikini muscle toning | Rest | Rest | Rest | Summer cardio shred / Bikini muscle toning |
Here’s what your calendar of exercise might look like over the course of the next 4-weeks.
You’ve got complete control of exactly when you work out.
This is just an example.
The only rule is you’ve got to total 3 individual workouts (or more) each week to see the best results.
The workouts
Complete each workout 3 times per week. The difficulty of each week increases, so regular sessions are important. If you must miss a session, try and fit it in as soon as you can – don’t skip it altogether.
Let’s take a look at your workouts…
Week 1
Summer cardio shred
- Plank touches – 20 reps (10 each side)
- Jog on the spot for 30 seconds
- Kneeling push-up- 20 reps
- Jog on the spot for 30 seconds
- Body weight squats – 10 reps
- Jog on the spot for 30 seconds
- Burpees – 10 reps
- Jog on the spot for 30 seconds
Bikini muscle toning (all using dumbbells)
- Lateral raise – 3 x 10 reps
- Alternate lunges – 3 x 10 reps (each side)
- Bent over row – 3 x 10 reps
- Glute bridge – 3 x 10 reps
- Triceps kickbacks – 3 x 10 reps (each side)
Week 2
Summer cardio shred
- Mountain climbers – 20 reps (10 each side)
- Jog on the spot for 30 seconds
- Crunches – 20 reps
- Jog on the spot for 30 seconds
- Squat jumps – 10 reps
- Jog on the spot for 30 seconds
- Sprint on the spot – 10 reps
- Jog on the spot for 30 seconds
- Plank jacks – 10 reps
- Jog on the spot for 30 seconds
Bikini muscle toning (all using dumbbells)
- Bicep hammer curl – 3 x 10 reps
- Alternate lunges – 3 x 10 reps (each side)
- Chest fly – 3 x 10 reps
- Goblet squat – 3 x 10 reps
- Alternating side lunge – 3 x 10 reps (each side)
Week 3
Summer cardio shred
- High knee sprint – 20 reps (10 each side)
- Jog on the spot for 30 seconds
- Full push-up – 10 reps
- Jog on the spot for 30 seconds
- High knee twists – 10 reps (each side)
- Jog on the spot for 30 seconds
- Front jabs – 30 reps (15 each side)
- Jog on the spot for 30 seconds
- Burpee to squat jump – 10 reps
- Jog on the spot for 30 seconds
- Bicycle crunch – 10 reps (each side)
- Jog on the spot for 30 seconds
Bikini muscle toning (all using dumbbells)
- Standing shoulder press – 3 x 10 reps
- Romanian deadlift – 3 x 10 reps
- Floor press – 3 x 10 reps
- Rear foot elevated split squat – 3 x 10 reps (each side)
- Renegade row (full or kneeling) – 3 x 10 reps (each side)
Week 4
Summer cardio shred
- Squat to alternate rear lunge – 20 reps (10 each side)
- Jog on the spot for 30 seconds
- Plank to push-up – 10 reps
- Jog on the spot for 30 seconds
- Jumping lunges – 10 reps (each side)
- Jog on the spot for 30 seconds
- Chair/bench dips – 30 reps
- Jog on the spot for 30 seconds
- Spiderman push-ups – 10 reps (each side)
- Jog on the spot for 30 seconds
- V-sit – 10 reps
- Jog on the spot for 30 seconds
- Alternate lunges with toe tap – 10 reps (each side)
- Jog on the spot for 30 seconds
Bikini muscle toning (all using dumbbells)
- Clean and press – 3 x 10 reps
- Upright row – 3 x 10 reps
- Plank – 3 x 30-60 seconds
- Thrusters – 3 x 10 reps
The bottom line
This expert program covers all bases when it comes to summer shredding, muscle firming and fitness building. It’s your best opportunity yet to sculpt that sexy figure you’ve been dying hard to create.
Now that you’re armed with the very best bikini beach workout plan there’s no stopping you. Give it your best shot and don’t forget to report back on how well you did.
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