Workout Blueprint gives you information for the whole 6 weeks in one go. It is essential plan, bare bones of the strategy that will transform you into a bikini goddess. If you like visuals, I have prepared sets of videos, slide shows and presentations, but this one is brutally honest, no fluff overview. Eating is allowed, though.
To pair up with The 6 Weeks Bikini Body Workout there will be Diet Plan released soon. For now, is enough if you do not eat less than 1000 kCal- that’s right, no mistake here -no less than 1000 calories per day. Eat your fruit and veg obviously and remember that proteins build muscles and muscles burns fat. Even when you sleep.
That’s the whole secret.
(Yes, I know. If it was that simple we would all look like supermodels. But it is that simple if you follow few simple rules. I just make them easier to digest and present them to you nicely organised and with fancy title. If you want to skip all my wonderfully witty and skilfully written articles this is the formula: Exercise to build muscle and eat proteins to build muscles and do not more than you burn. See? Simple. ) Now, let’s get down tu business.
I present you – my ultimate bikini workout for beginners.
Purpose and benefits of exercises:
Walking – Great for total beginners. It is easy and ‘cheap’ exercise, you can do it almost everywhere, no special equipment required except for quality shoes and hand weights. It will gently improve your lung capacity and prepare your muscle for everyday tasks.
Rope jumping – Easier on your joints than running, burns calories faster than jogging and it is proven exercise to help you get rid of cellulite. Acceptable for beginners, just start with few minutes each day and alternate it with ‘rope walking’; slowly build up time to your comfortable level. 15 – 20 min is enough to increase your lung capacity and boost your metabolism at least 15% if performed every other day for 6 weeks.
Stretching – always stretch before exercising to prevent injuries and build lean muscles.
Cooling off period – As important as stretching is a cooling off period after exercising. Never sit down straight away after jumping or any other high energy exercise.
Week One
Monday, Wednesday, Friday
Total time: 36 min – 46 min
Walk 15 min or 1 mile (morning or evening)
+
Stretching 5 – 10 min
Walking with jumping rope – 5min
Jumping Rope – 3 x 1min (walk for 1 min between jumping)
Cooling off – Walking with jumping rope – 5 – 10min
Tuesday, Thursday
Total Time: 20 min
· Stretching 10 min
· Walk 10 min with hand weights to build your upper body
Saturday, Sunday
· Walk 30 min
Week Two
Monday, Wednesday, Friday
Total time: 40min – 50 min
Walk 15 min or 1 mile (morning or evening)
+
Stretching 5 – 10 min
Walking with jumping rope – 5min
Jumping Rope – 5 x 1min (walk for 1 min between jumping)
Cooling off – Walking with jumping rope – 5 – 10min
Tuesday, Thursday
Total Time: 25 min
· Stretching 10 min
· Walk 15 min with hand weights to build your upper body
Saturday, Sunday
· Walk 45 min or 2 miles
Week Three and Four
Monday, Wednesday, Friday
Total time 47 min – 57 min
Walk 15 min or 1 mile (morning or evening)
+
Stretching 5 – 10 min
Walking with jumping rope – 2min
Jumping Rope – 10 x 1min (walk for 1 min between jumping)
Cooling off – Walking with jumping rope – 5 – 10min
Tuesday, Thursday
Total Time: 25 min
· Stretching 10 min
· Walk 15 min with hand weights to build your upper body
Saturday, Sunday
· Walk 45 min or 2 miles
Week Five
Monday, Wednesday, Friday
Total time 42 min – 52 min
Walk 15 min (morning or evening)
+
Stretching 5 – 10 min
Walking with jumping rope – 2min
Jumping Rope – 10 x 1min (walk for 0.5 min between jumping)
Cooling off – Walking with jumping rope – 5 – 10min
Tuesday, Thursday
Total Time: 25 min
· Stretching 10 min
· Walk 15 min with hand weights to build your upper body
Saturday, Sunday
· Walk 45 min or 2 miles
Week Six
Monday, Wednesday, Friday
Total time 48 min – 58 min
Walk 15 min (morning or evening)
+
Stretching 5 – 10 min
Walking with jumping rope – 1min
Jumping Rope – 15 x 1min (walk for 0.5 min between jumping)
Cooling off – Walking with jumping rope – 5 – 10min
Tuesday, Thursday
Total Time: 25 min
· Stretching 10 min
· Walk 15 min with hand weights to build your upper body
Saturday, Sunday
· Walk 45 min or 2 miles
Week Seven – Aftermath
You should now get used to walking in the morning or evening for at least 15 min a day and stretching your body every day. Stretching your muscles will prevent injuries and help relieve stress accumulated in your muscles.
Also, you should have improved your overall fitness level and have no problem with jumping rope for 15 – 20 minutes (with short walking intervals to catch your breath).
Saturday and Sunday are reserved for family events so get your healthy walk in a park or visit a zoo. For a fun day out try roller caster rides – adrenaline booster are great for loosing weight. Just remember, make your mouth busy screaming, not eating cheeseburgers, and you should be fine.
Is it finished? Well, sort off. I strongly advise that you continue with a chosen week schedule or with a fixed schedule 20 min walk or 20 min rope jumping every other day. It is easy to fit short 20 minutes exercise burst for a great health benefits. It is a great routine for busy mums or anybody with a tight schedule and not enough hours in a day.
Small as it seems, 20 min of intense exercise, like rope jumping, combined with a healthy diet can actually prolong your lifespan up to 15 years, reduce heart risk by half and help you get rid of cellulite forever. Not to mention, it is a great help in maintaining your weight.
But enough for today. Talk about information overload. I will discuss each week separately as I will progress with my own diet, so come back here often and check your results against mine:) It will make you feel successful, I can tell you that. Enjoy.