How To Prep for A Bikini Competition?

Whether you have a vacation planned or just want to prep for summer in four weeks you can get into a women’s bikini shape.

You'll have to split you women's bikini prep workout programwith some 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, making a difference you shape muscle while burning a ton of fat. Lay out a workout, nutrition plan, and supplement guide, and full commitment for four weeks! You’ll be beach-ready.

HIIT Workouts

HIIT is designed to promotesubstantial fat loss in a brief period of time, but in order for it worksviably; you have got to truly work at maximum effort! Before you start, warm-up is required for 5-10 minutes with a few dynamic stretching or running. Amid the real HIIT workout, start off with a 1:3 ratio of work to rest. In other words, in case you are doing a 30-second sprint, take 90 seconds to recover. Repeat this cycle for a full 20 minutes.

As you move forward, cut your work-to-rest proportion to 1:2—such as 30 seconds of work taken after by 60 seconds of rest, to boost intensity. Each interval should be as serious as you can make it. Afterward, cool down and extend for 5-10 minutes to aid in recovery.

Week 1: Get Started

Get ready to shake and roll! Amid this week, familiarize yourself with the everyday workouts and exercises. Do straight sets of all your moves here, resting 30-45 seconds between each set.You will be doing three days of high-intensity interval training (HIIT) for 20 minutes per session. Your HIIT workouts can be done almost anyplace with outdoor sprints or on the treadmill, elliptical, or bike.

Train HIIT on Monday, Wednesday, and Friday, but you can also include your cardio workouts on the days that work best for you.

Week 2: Supersets

Time to ramp up the intensity! This week, you'll pair workouts together and perform the workouts in supersets. A superset implies merely do two movements back-to-back with no rest. After doing both workouts, you've done one superset.

Assuming that you are doing the workoutsin the same order as prescribed, the first superset will include the first two exercises of the workout, the second superset will comprise of the following two exercises, and so on. Rest 30-45 seconds between each superset for adequate recovery.Keep up your three days of HIIT cardio, and attempt to work little harder than you did in Week 1.

Week 3: Super Dropsets

You'll continue with supersets this week, but on the final set of each superset, you'll perform a dropset on both exercises. Amid a dropset, you basically continue the workout with a lower weight after you've achieved failure with the higher weight.

For example, in your glutes and hamstrings workout, you'll do three supersets of lying leg twists and step-ups, a bit like you did in Week 2. On the fourth superset, in any case, you'll do a dropset of lying leg twists took after promptly by a dropset of step-ups. Rest for 45-60 seconds between supersets.

You'll skip dropsets for the plyometric and stomach workouts but better not and do those workouts precisely as you did them in Week 2.

Continue along with your three days of HIIT, but include two 10-minute sessions of walking bodyweight lunges—to truly hit your legs and butt before bikini season!  And 15 to 30 -minute steady-state cardio workout of your choice.

Week 4: Circuit Speed

Perform all the workouts each day in a continuous circuit for the prescribed number of reps with small to no rest in between moves. Rest 60-90 seconds after each round and then hit it once more for a total of four rounds. Your cardio program is the same as Week 3, but gathers up additional energy you may have to truly bring it home!

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .... Read More..

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