Here’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results!
For example, Ashley dropped from 23.9% body fat to 16.9% body fat by increasing muscle and decreasing fat in just 4 weeks. Lauren lost 15lbs in 4 weeks without losing one pound of muscle!! SO many success stories! The program incorporates diet, weights, classes and cardio homework. Some of them are competing and some are just going through the training and diet to get in the best shape they can.
Here is a pic of just a few of our girls. We have about 40 in Bikini Boot Camp and 15-20 competing. Congrats girls! You guys are totally rocking!
Our bikini boot campers do 3 group workouts a week, plus are given extra cardio and weights homework to do on their own. Here’s a taste of one of our “homework” assignments. (Learn more about our programs at Max Fitness.)
Prone Hamstring Curl
REST: 30-45 seconds max rest time.
Try to keep resistance high but it is more important to hit the rep range goal. Every set alternate feet position from wide (8”apart) to close (touching)
Alternating Standing Hamstring Curl
RESISTANCE: 20 (Increase each set as possible)
REST: 20-30 seconds max rest time.
Keep upper supporting leg (femur) against the pad. Complete 5 sets on both legs. No rest when switching left and right.
RESISTANCE: 2plates, 3plates, 4plates, 5plates, 6plates
REST: 45-60 seconds max rest time maintain shoulder width foot position.
Keep seat back in the lowest position to allow for increased ROM. Push with your heals with no pauses, (continuous motion). Try to keep resistance high but it is more important to
hit the rep range goal.
Heavy Walking Lunges
REPS: 20 (40 total-20 each leg)
RESISTANCE: 15, 20, 25 (2 dumbbells each hand)
REST: 45-60 seconds max rest time weight the front foot.
No pause, use continuos motion. Grip strength may become an issue. Short steps with depth, almost touching the back knee to the ground.
REST: 45-60 seconds max rest time change leg position randomly across all five sets.
Make sure to get full ROM by allowing your legs to go all the way down and all the way up. NO PAUSING (use continuous motion)
REST: 45 seconds max rest time, superset each set with 10 push ups.
Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands. Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your clavicle (collar bone) with the bar.
REST: 45 seconds max rest time, superset each set with 20 (each side) bicycle crunches.
Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands. Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your chest with the close grip handles keeping your elbows in close. Remember to keep your elbows out wide and rotate your body to touch your elbow to your knee (instead of pointing your elbows forward to reach your knee). Focus on rotation through the waist.
REST: 45 seconds max rest time, superset each set with 20 side plank pulses .
Remember when pulling back low into your waist try to imagine pushing BACK with your elbows instead of pulling BACK with your hands. Stay extended through your thorax (bow your chest up) towards the end of the range as you try to touch your navel with the bar (USE LONG PULL DOWN BAR AND GRIP ON THE OUTSIDE ANGLE.
Leg Workout Graphic:
Here’s a new Leg Workout designed for women by Bikini Coach and personal trainer, Steve Pfiester, created for the gym. Let us know how you like it!
45 SECONDS max rest time between sets
2 minutes between exercises
Hack squats: 4 sets/15 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 15 reps than go heavier and stop early
Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 20 reps than go heavier and stop early
Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set. Please maintain your reps
Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up. But keep you reps up
Workout like a brute in the gym, and a beaut on the beach!
Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. 🙂
#1 – 3 sets each leg extension
- 20 Toes up (straight)
- 20 Toes in
- 20 Toes out
#2 – 4 sets of leg press (2 plates, 1 plate on each side)
- 30 feet shoulder width apart
- 30 feet close
- 30 feet wide plié
- 10 close/10 shoulder/10 plié
#3 – 3 sets leg extension (repeat #1)
#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)
#1 4 sets straight leg dead lifts
- 20 w/ 45lb bar
- 18 w/ 65lbs (add 2 tens)
- 15 w/ 75lbs (add 2 fives)
- 15 w/ 85lbs (add 2 fives)
#2 5 sets prone (laying down) hamstring curls
- 25 reps of 35-40lbs
- 20 reps of 40-45lbs
- 18 reps of 45-50lbs
- 15 reps of 50-55lbs
- 12 reps of 55-60lbs
This month I’m using YOUR suggestions for my Designer Whey Workouts this month! Last week, Julie from “Reaching My Fullest Potential“, wrote “I am planning to compete for the first time in Figure next spring and am hoping to strengthen and build my upper back, shoulders, and glutes. I would like to see a workout that uses the barbell and dumbbells.”
Before I share the workout I created for you Julie, I thought I’d share some extras with ya! First, you are plenty lean, so I’d be sure to beef up your protein intake (which I bet you are already doing!) and really lift as heavy as you can. I’d do a lot of negatives (which means push-press, split jerks & pull ups with a slow controlled downward movement would be helpful). While I wouldn’t put legs, shoulders and back in one workout, I can suggest a few exercises that are a must, along with many other staples, to help develop those areas. Here are just a few of my personal favorites!
15 Exercises Every Women Should Try!
- Barbell Press (I do 55lbs 12 reps)
- Push-press (I do 65-75lbs 12 reps)
- Split Jerks (I do 75-85lbs 8-10 reps)
- Snatch (you can use a dumbbell if you don’t have kettlebells)
- Upright Row LOVE THESE! (I do 55lbs)
- Handstands (Ok, I just think they are FUN – but they also really challenge your core and stabilization muscles through your shoulders & upper back). Hold each handstand for as long as you can, keeping active shoulder and core tight.
Rear Delt & Upper Back:
- Pull Ups (I always try to do them on my own first, and then I do assisted ones)
- Face Pulls – (real delts and upper back)
- T-Bar (flared arms, out 90 degrees from your side, to work more upper back)
- Bentover Barbell Row (mid back)
Glutes (Lower Body):
- DEEP Overhead Squat (I love this for core, glutes & inner thigh – even no weight rocks)
- Weighted Walking Lunges (I do 15lb or 20lb dumbbells)
- Runner’s Pose Stomp
- Slow Knee Repeater (NO weight on that back leg)
- Curtsy (use a light weight to add resistance)
Remember, this isn’t ALL the exercises for each body part – just a few of the ones I like! 🙂 Now for the workout dedicated to Julie!
The Julie (Curve-Building) Workout:
This Figure Athlete inspired workout is a lower-body conditioning workout that gives you more bang for your buck! I used exercises that will sculpt the legs & glutes – plus tone the shoulders, tightens the core, and burn a bunch of fat! This would be a great workout to do alone or add to your current cardio or conditioning program. OR, you can throw this workout in as an extra refresher later in the week after you have done your normal leg and shoulder days. ENJOY!
Tools: Dumbbells or Kettlebells and a barbell.
- 3 Sets of Kettlebell Swings
- 20 Thruster or Plate (or sandbag) Thrusters (DEEP – elbows touch knees)
- 20 Sumo High Pull – or with Dumbbells (Also DEEP!)
- 20 Overhead Walking Lunges (a total of 40 steps using HEAVY fumbbells)
- 20 RIGHT Single Leg DeadLift with 1-arm Lat Pull (pull at 45 degrees on the way up)
- 20 LEFT Single Leg DeadLift with 1-arm Lat Pull (pull at 45 degrees on the way up)
- 20 Curtsies RIGHT
- 20 Curtsies LEFT
3 Times Through with 1 Minute Rest Between Rounds
NOTE: Remember, you’ll never see any of these curves if you don’t work as hard on your diet as you do on your workout!
It’s easy to get “fluffy” during the winter. We pile on layers of clothing, hiding extra layers of fat we may gain. Before we know it, spring rolls around and it’s time to pull out the bikinis – and we get our little wake-up call.
Eeeeeek! Suddenly everything is exposed – and the thought of putting your winter body on the beach can be a scary thing. You have 3 choices. One, you can continue to hide and just never even put on a bathing suit. Two, cover up, like this lady, and put someone else’s body on with one of hese hilarious bikini tees. Or, three, you can lose the fat – and the clothes, and feel good in your bikini this year!
It’s time to take it OFF!
Diet. You’ll never see abs (unless you buy them on a shirt) if you don’t diet. The only way you can lose weight is reduce your caloric intake. You can do that by guessing, and trying to just eat better, or you can do it by really budgeting your calories. Of course I suggest the latter because it’s guaranteed success.
Cardio. The next thing on your list to tackle is cardio – and lots of it. You need to burn off that stored fat from the winter. So, go for a jog or hit the gym to do your favorite cardio machine or high-intensity aerobics class.
Protect your investment. If you are trying to lose weight, the next focus is trying to make sure you don’t replace the calories you BURN with calories you EAT. If you burn 300-400 calories in the gym, you can erase that with one latte and reduced-fat coffee cake, so be careful not to sabotage your hard work in the gym.
1o Diet Tips to Get You Bikini Ready
If you don’t know where to start with dieting, here are 10 simple tips to apply to help get you started.
1. Keep meals to 300-350 calories for women, 400-450 for men.
2. Keep snacks to 100-150 calories for women, 200-150 for men.
3. Eat something (doesn’t have to be big or fancy) 5-6 times a day.
4. Wait at least 2 hours to eat after meals.
5. Never go over 3 hours without eating something (even something small like a few almonds)
6. Never eat more in one sitting than you can burn in one workout.
7. Eat on salad plates instead of dinner plates.
8. Eat with salad forks and small spoons instead of large silverware.
9. If you DO mess up, count up the calories so you know how much your mistake “costs” you. (this will not only be good information for you to learn, but it is also good motivation not to mes up again). Out of site, out of mind.
10. Drink a LOT of water.
Abs on Fire Workout
While you work to improve your eating and lose the body fat, here is a workout @stevepfiester put together to sculpt your abs so when your do lose the body fat, your new great abs can start peaking through!
15 Med Ball Throw
15 Russian Twist
15 Oblique Crunch L
15 Oblique Crunch R
15 Side Plank Pulses L
15 Side Plank Pulses R
CLICK HERE to watch the instructional video to learn all the moves and follow along with Steve.