30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 1
TARGET: LOWER BODY CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete YOU YOU WILL NEED: NEED: WILL SKIPPING SKIPPING ROPE ROPE
YOU WILL NEED: BENCH
PUSHUPS
CHAIR DIPS
JUMP ROPE
REPS: 10
REPS: 10
20 SEC
1 Begin exercise on hands and feet (knees if needed). 2 Bending at the arms, slowly lower yourself to the ground until your arms are at 90° degrees. 3 Push through the whole hand to extend back to the starting position before repeating the movement.
1 Using your arms as support, lift your body up and keep a straight line between your ankles, hips and shoulders. 2S lowly bend your arms to 90° degrees, maintaining body tension. 3 Extend your arms back to the original position, ensuring that you are using your arms, not your hips and back.
1 Maintain a constant and fluid tempo throughout the duration of the exercise. 2 For an extra challenge, perform double unders (rope passes twice while you’re in the air).
YOU WILL NEED: DUMBBELLS
FRONT RAISES (WEIGHTED) REPS: 10 1 Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed. 2 Hold this position for the suggested amount of time.
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete YOU WILL NEED: DUMBBELLS
YOU WILL NEED: DUMBBELLS
BICEP CURLS (WEIGHTED)
TRICEP KICKBACKS (WEIGHTED)
REPS: 10
REPS: 10
1 Begin by holding a dumbbell in each hand, palms facing forwards. 2 Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension on your bicep throughout the whole movement. 3 Slowly lower your hands back to start position before repeating movement.
30 DAY CHALLENGE
1 Stand with a dumbbell in each hand, elbows bent and hinge forward from your hips to approximately 45-degrees. 2 Extend both arms straight behind you. 3 Pause briefly before slowly bending at your elbows and returning to the start.
SWITCH JUMPS REPS: 10 EACH SIDE 1 Begin exercise by separating feet at the distance of a running stride. 2 Descend into movement until front knee is at 90° degrees - keep the majority of your weight in your front leg. 3 Explosivley drive through your front heel to jump. 4 Whilst in the air, switch feet positions. 5 Control your landing while maintaining momentum for the next repetition.
DAY 22
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 2
TARGET: LOWER BODY CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
SUMO SQUATS
LUNGES
KNEE UPS
CALF RAISES
REPS: 10
REPS: 8 (EACH LEG)
REPS: 12
REPS: 15
1L ay down on your back, with your feet slightly raised and hands under lower back to assist with support. 2 Alternate your left and right legs, moving quickly but maintaining control and tension in your abs. 3 Do NOT rest in between reps.
1 Start with your legs shoulder-width apart. 2 Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground. 3 Return to the starting position by pushing through your front heel and stepping back with the front foot.
1 Begin exercise with feet shoulder-width apart. 2 Slowly lift your knee towards your opposite elbow while keeping torso upright. 3 Repeat for the other side, making the movement continuous and controlled.
1 Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2 Push straight up from the balls of your feet until your ankles are fully extended 3 Slowly lower heels through your whole range of motion
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 30 seconds after circuit is complete
180° SQUAT JUMPS REPS: 4
1 With your feet shoulder width apart squat down and swing your arms back. 2 Swing your arms up and jump as high as possible. 3 Whilst in the air, perform a 180° degree spin and land softly. 4 Repeat but ensure that spins are performed in the opposite direction each time.
30 DAY CHALLENGE
BOX STEP UPS REPS: 10
1 Begin with one foot on the box. 2 With all the weight in your front leg, extend straight up, keeping a slight bend forward at your hips. 3 Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend past your toes. 4 Complete desired amount of repetitions before changing legs.
PAGE 23
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 3
TARGET: ABS CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
PLANK KNEE TOUCH
HEEL TAPS
REPS: 10 (EACH SIDE) 1 Begin movement in a pushup position. 2 While maintaining torso and hip stability, bring one knee towards the opposite elbow ensuring your foot is off the ground. 3 Slowly return to the starting position, before repeating for the opposite leg - this is 1 rep.
FLUTTER KICKS
PLANK
REPS: 10
REPS: 20
30 SEC
1 Begin movement in the crunch position. 2 While keeping your shoulders off the ground, slowly hinge your body to one side, touching your heel with your extended arm. 3 Ensure that your torso remains as straight as possible throughout the exercise. 4 Alternate between left and right foot throughout the duration of the exercise.
1L ay down on your back, with your feet slightly raised and hands under lower back to assist with support. 2 Alternate your left and right legs, moving quickly but maintaining control and tension in your abs. 3 Do NOT rest in between reps.
1 Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed. 2 Hold this position for the suggested amount of time.
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete
MOUNTAIN CLIMBERS REPS: 20
1 Begin movement in the pushup position. 2 While maintaining torso and hip stability, slowly bring one knee to the opposite elbow. 3 Slowly return to original starting position, before repeating movement with the opposite leg.
30 DAY CHALLENGE
RUSSIAN TWIST REPS: 10 1 Begin with your torso slightly reclined, knees and feet together and slightly elevated off the ground. 2 While maintaining this position, slowly twist, with your hands touching the ground next to your hip. 3 Slowly return to the opposite side. Repeat for the suggested amount of reps. 4 For an extra challenge, hold a dumbbell or something weighted in your hands.
PAGE 24
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 4
TARGET: UPPER BODY CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete YOU YOU WILL NEED: NEED: WILL SKIPPING SKIPPING ROPE ROPE
YOU WILL NEED: BENCH
PUSHUPS
CHAIR DIPS
JUMP ROPE
REPS: 12
REPS: 15
20 SEC
1 Begin exercise on hands and feet (knees if needed). 2 Bending at the arms, slowly lower yourself to the ground until your arms are at 90° degrees. 3 Push through the whole hand to extend back to the starting position before repeating the movement.
1 Using your arms as support, lift your body up and keep a straight line between your ankles, hips and shoulders. 2S lowly bend your arms to 90° degrees, maintaining body tension. 3 Extend your arms back to the original position, ensuring that you are using your arms, not your hips and back.
YOU WILL NEED: WEIGHTS
LATERAL RAISES (WEIGHTED)
1 Maintain a constant and fluid tempo throughout the duration of the exercise. 2 For an extra challenge, perform double unders (rope passes twice while you’re in the air).
REPS: 15 1 Begin exercise with a dumbbell in each hand, resting them against your hips. 2 With your arms straight (but with a soft elbow) slowly raise your arms sideways until they are in line with your shoulders. 3 Pause at the top of the movement before slowly returning to the start of the movement.
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete YOU WILL NEED: DUMBBELLS
SHOULDER TAPS REPS: 12 1 Begin exercise in a pushup position with arms fully extended. 2 Slowly raise one hand to the opposite shoulder, while maintaining stability through the opposite arm and whole body. 3 Return hand to the floor, and repeat with the opposite hand.
30 DAY CHALLENGE
TRICEP KICKBACKS (WEIGHTED) REPS: 12 1 Stand with a dumbbell in each hand, elbows bent and hinge forward from your hips to approximately 45° degrees. 2 Extend both arms straight behind you. 3 Pause briefly before slowly bending at your elbows and returning to the start.
DAY 25
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 5
TARGET: LOWER BODY CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
SQUATS
LUNGES
KNEE UPS
CALF RAISES
REPS: 15
REPS: 10 (EACH LEG)
REPS: 10
REPS: 15
1 Start your feet shoulderwidth apart. 2 To perform the squat, start with your hips first, then bend your knees, until your legs are at 90-degrees. 3 Push through your heels to return back to the starting position.
1 Start with your legs shoulder-width apart 2 Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3 Return to the starting position by pushing through your front heel and stepping back with the front foot
1 Begin exercise with feet shoulder-width apart. 2 Slowly lift your knee towards your opposite elbow while keeping torso upright. 3 Repeat for the other side, making the movement continuous and controlled.
1 Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2 Push straight up from the balls of your feet until your ankles are fully extended 3 Slowly lower heels through your whole range of motion
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete
180° SQUAT JUMPS REPS: 6
1 With your feet shoulder width apart squat down and swing your arms back. 2 Swing your arms up and jump as high as possible. 3 Whilst in the air, perform a 180° spin and land softly. 4 Repeat but ensure that spins are performed in the opposite direction each time.
30 DAY CHALLENGE
BRIDGE SINGLE LEG PULSES REPS: 8 (EACH SIDE)
1 With your feet shoulder width apart squat down and swing your arms back. 2 Swing your arms up and jump as high as possible. 3 Whilst in the air, perform a 180° degree spin and land softly. 4 Repeat but ensure that spins are performed in the opposite direction each time.
PAGE 26
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 6
TARGET: CARDIO CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
20 YARD INTERVAL SPRINTS
BURPEES
REPS: 2
REPS: 10
1 Mark out a distance that is approximately 20 yards (20 meters) in length. 2 Sprint 20 yards and slow down slowly. 3 Repeat for required number of repetitions.
1 Squat down to the floor and place your hands shoulder width apart with your arms straight. 2 Jump your feet straight back to a pushup position (add a pushup for a greater challenge). 3 Immediately jump your feet back to the squat position in step 1. 4 Explosively jump straight up in the air as high as you can, keeping tension in your body. 5 Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating.
CIRCUIT 2 | Duration: 5 minutes continuous | Rest: 30 seconds walk
RUNNING REPS: 4
1 Run at a continuous pace for the required amount of time 2 If you can’t run anymore, slow down to a walk until you are able to run again 3 If running is too difficult, start with a brisk walk
30 DAY CHALLENGE
PAGE 27
30 DAYCHALLENGE
BIKINI BODY
WEEK 4
DAY 7
TARGET: FULL BODY, CARDIO CIRCUIT 1 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete
PUSHUPS
SUMO SQUATS
REPS: 10
REPS: 10
1 Begin exercise on hands and feet (knees if needed). 2B ending at the arms, slowly lower yourself to the ground until your arms are at 90° degrees. 3P ush through the whole hand to extend back to the starting position before repeating the movement.
1 Lay down on your back, with your feet slightly raised and hands under lower back to assist with support. 2 Alternate your left and right legs, moving quickly but maintaining control and tension in your abs. 3 Do NOT rest in between reps.
CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete YOU WILL NEED: BENCH
CHAIR DIPS REPS: 10 1 Using your arms as support, lift your body up and keep a straight line between your ankles, hips and shoulders. 2 Slowly bend your arms to 90° degrees, maintaining body tension. 3 Extend your arms back to the original position, ensuring that you are using your arms, not your hips and back.
SWITCH JUMPS REPS: 10
1 Begin by separating feet at the distance of a running stride. 2 Descend into movement until front knee is at 90 degrees - keep the majority of your weight in your front leg. 3E xplosivley drive through your front heel to jump. 4W hilst in the air, switch feet positions. 5C ontrol your landing while maintaining momentum for the next rep.
CIRCUIT 3 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete
BURPEES REPS: 10
1 Squat down to the floor and place your hands shoulder width apart with your arms straight. 2 Jump your feet straight back to a pushup position (add a pushup for a greater challenge). 3 Immediately jump your feet back to the squat position in step 1. 4 Explosively jump straight up in the air as high as you can, keeping tension in your body. 5 Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating.
30 DAY CHALLENGE
15 YARD INTERVAL SPRINTS REPS: 4
1 Mark out a distance that is approx 15 yards (15 meters) in length. 2 Sprint 15 yards and slow down slowly. 3 Repeat for required number of reps.
DAY 28
