Score a Bikini Body

Score a Bikini Body

Downloads: 5,000 - 10,000

Price: FREE

Votes: 6

Author: mobileRiders

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Description for Score a Bikini Body

Score a Bikini Body Now

It's still not too late to get strong, lean, and sexy, thanks to this metabolism-revving, muscle-sculpting, weight-loss plan.

How the Plan Works
Each week, you'll do six workouts: two total-body toning routines, two fat-blasting interval workouts, and two easy, results-enhancing recovery sessions. It doesn't matter what order you do them in, as long as you do them. (The goal is to get used to penciling in a little exercise each day, which helps you form a workout habit.) The remaining day is your no-excuse-needed day off—enjoy it!

Total-Body Toning Workouts (two per week)
Exercises 1-6

These fast-paced strength circuits are designed to target multiple muscle groups at once so you can build lean muscle, rev your heart rate, and torch a ton of calories in a short amount of time. Best of all, you'll fire up your metabolism and continue to burn calories 24 to 48 hours after your workout is done.

Do the first pair of exercises as instructed, resting for 30 seconds between each move. Continue until you've finished all three pairs. During week one, complete one set of each pair. During weeks two and three, complete two sets.

Fat-Blasting Interval Workouts (two per week)
Exercises 7-9

This is your cardio fix. These interval-training workouts utilize high-intensity body-weight exercises to get your heart rate up, burn calories, and supercharge your metabolism. Do these three moves back-to-back, completing as many reps as you can in the prescribed amount of time. Rest for one to two minutes, then repeat. During week one, do each move for 20 seconds and complete five intervals. In week two, do six intervals of 30 seconds each, and in week three, do seven intervals of 40 seconds each.

The key to seeing results: Push yourself as hard as you can while keeping good form. Each time you do the routine, try to increase the number of reps you complete in the amount of time given.

Results-Enhancing Recovery Workouts (two per week)
Exercises 10-13

This quick, stretch-focused routine is designed to balance your high-intensity strength and cardio days and help create that enviable long and lean look. These four moves will stretch your chest and strengthen your upper back (to improve your posture), as well as activate your glutes, engage your core, and stretch your hip flexors (all of which help to correct postural imbalances and flatten your belly). Do these moves two or three times in order.

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