By Chinups_and_Cupcakes | February 14, 2018

Can you believe that February is already half over?! Spring Break (and Summer time) will be here before we know it! Are you bikini ready? I’m gonna let you in on a little secret… spending all of your time doing cardio is not going to yield the results that you’re probably hoping for. The BEST way to sculpt your bikini body is by lifting weights.

Proper form should always be your number one focus. With that being said, you will see more change in your body if you lift heavy weight. Like we talked about in this previous post, there are different training volumes and intensities for different goals. This workout requires access to a gym and will follow a muscle building program.

Bikini Bottom Workout

Something that I want to cover before we begin… Each of the exercises for this workout will utilize 3 sets. When I say super-set it means that you’ll go back and forth between the 1st and 2nd exercise, 3 times, before moving on to the next coupling of exercises. For example: Squats to Reverse Lunges to Squats to Reverse Lunges to Squats to Reverse Lunges and THEN Sumo Dead Lifts to Goblet Squat Pulse, etc..

1A. Barbell Squats (wide stance) – 3 sets of 10 reps

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1B. Dumbbell Alternating Reverse Lunges – 3 sets of 20 reps (10 per leg)

You’ll perform 3 sets of 10 barbell squats total with moderately heavy weight. Keep a wide stance, just wider than shoulder width, with your toes pointed slightly outward. Remember to drive your weight up through your heels to keep the work in your glutes. After completing 10 reps of squats, immediately begin the 1st set of alternating reverse lunges. Hold the dumbbells down at your sides. Complete 20 alternating reps before going back to squats.

2A. Sumo Dead Lifts – 3 sets of 10 reps

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2B. Goblet Squat Pulse – 3 sets of 30 seconds

Sumo dead lifts require a stance much like the one for wide stance squats above. This will target your glutes. Your feet will be wider than shoulder width, with your toes pointed outward. While performing dead lifts, it is imperative that you maintain a neutral spine, tight core and keep your shoulders back. At the top of the dead lift squeeze those glutes! Perform a set of sumo dead lifts before moving to goblet squat pulse. For Squat pulse you’ll hold a single kettle bell or dumbbell of moderate to heavy weight at chest height. Sink down into the squat position and slowly bounce within 3 to 5 inches without coming all the way up. Pulse for 30 seconds and then go back to sumo dead lifts.

3A. Hip Abduction Machine – 3 sets of 10 reps

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3B. Kettle Bell Swing – 3 sets of 30 seconds

The hip abduction machine is that somewhat awkward machine that looks like a torture contraption. It’s great for strengthening your hip flexors and outer glutes (which will help improve your squat). The important thing to remember when it comes to hip abduction is to separate your knees slowly, hold for a moment and then bring your knees back together even slower than you separated them. You’ll perform 10 reps of heavy hip abduction and then proceed to 30 seconds of kettle bell swing with a moderately heavy weight. Remember to maintain proper form throughout the movement.

4A. Barbell Hip Thrust – 3 sets of 10 reps

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4B. Kneeling Glute Kick-Backs – 3 sets of 20 reps (10 per leg)

A barbell hip thrust requires you to rest your upper back on a bench while your butt rests on the floor. Hold a light to moderately heavy barbell or EZ bar on your hip bones. For this move, proper form is crucial to reaping it’s benefits so lighter weight is okay. The movement is more important. You’ll slowly squeeze your glutes as you raise your hips upward. Squeeze at the top of the movement. Complete 10 reps before proceeding to kneeling glute kick-backs. You’ll hold a relatively heavy dumbbell behind one knee at a time. While keeping the dumbbell clenched, kick your leg back and squeeze your glute. Perform 10 reps per leg before going back to barbell hip thrusts.

Try this workout and let me know what you think! You’ll feel it the next day, I guarantee it! If you have any questions, please feel free to ask and I’ll do my best to clarify. Utilize this workout at least once a week for 6 weeks and you’ll feel both stronger and more bikini ready! For more, click HERE for a total body strength program. Thanks for reading.

Until next time…