Bikini Bod

This 90-day program focuses on building broad shoulders and round glutes, toning the arms and legs, defining core and reducing waist circumference. 
**Monthly meal guides are included. 

Bikini Bod Program Overview

If you’d like to look like you could step on stage, or if you have goals to one day step on stage, this program is for you. The focus is on building shoulders and glutes, while toning the rest of the physique and decreasing waist size. Weight workouts change every 2 weeks, with new workout splits each month. Training is based on progression to help with quicker progress and to help with avoiding plateaus. Each month also comes with a meal guide to help you build a meal plan that aligns with your goals. Workouts are 5 days per week, with some options for a 6th day. 
 
Course features:
  • 3 separate 28-day weight training programs with new training splits each month and new workouts every 2 weeks
  • HIIT and finishers to help you see results more quickly, and to keep you lean without excessive cardio
  • A meal guide to help you plan foods and to help you gain strategic muscle while leaning down
  • Build a bikini body: capped shoulders, flat stomach, and round glutes.
  • Easily keep track of program progress
  • Enjoy a variety of exercises that have been hand-picked to provide the most results and to help you train safely
  • With each bi-weekly adjustment, you’ll incorporate new techniques such as finishers, HIIT, partial reps, and circuits.
  • Course is mobile-friendly, so you can take it to the gym with you!

What's included?

Video Icon 64 videos File Icon 4 files Text Icon 12 text files

Contents

MONTH 1: START HERE FIRST
Congrats & Welcome
2 mins
Meal Plan: Weeks 1-4
1.32 MB
Bikini Bod PDF
14.5 MB
WEEK 1: FOUNDATION
Week 1 - Day 1: Lower Body
3 mins
Week 1 - Day 2: Upper Body
3 mins
Week 1 - Day 3: Arms/HIIT
3 mins
Week 1 - Day 4: Legs/Glutes
3 mins
Week 1 - Day 5: Upper Body
3 mins
Week 1 - Day 6 & 7: REST
WEEK 2: FOUNDATION (cont)
Week 2 - Day 1: Lower Body
3 mins
Week 2 - Day 2: Upper Body
3 mins
Week 2 - Day 3: Arms/HIIT
3 mins
Week 2 - Day 4: Legs/Glutes
3 mins
Week 2 - Day 5: Upper Body
3 mins
Week 2 - Day 6 & 7: REST
WEEK 3: FOUNDATION (Part 2)
Week 3 - Day 1: Lower Body
3 mins
Week 3 - Day 2: Upper Body
3 mins
Week 3 - Day 3: Arms/HIIT
3 mins
Week 3 - Day 4: Legs/Glutes
3 mins
Week 3 - Day 5: Upper Body
3 mins
Week 3 - Day 6 & 7: REST
WEEK 4 - FOUNDATION (Part 2)
Week 4 - Day 1: Lower Body
3 mins
Week 4 - Day 2: Upper Body
3 mins
Week 4 - Day 3: Arms/HIIT
3 mins
Week 4 - Day 4: Legs/Glutes
3 mins
Week 4 - Day 5: Upper Body
3 mins
Week 4 - Day 6 & 7: REST
MONTH 2: NEXT LEVEL
Month 2: Overview
1 min
Meal Plan: Weeks 5-8
1.27 MB
WEEK 5: NEXT LEVEL
Week 5 - Day 1: Lower Body
3 mins
Week 5 - Day 2: Upper/Abs
3 mins
Week 5 - Day 3: Arms/HIIT
3 mins
Week 5 - Day 4: Legs/Glutes
3 mins
Week 5 - Day 5: Upper/Glutes
3 mins
Week 5 - Day 6 & 7: REST
WEEK 6: NEXT LEVEL (cont)
Week 6 - Day 1: Lower Body
3 mins
Week 6 - Day 2: Upper/Abs
3 mins
Week 6 - Day 3: Arms/HIIT
3 mins
Week 6 - Day 4: Legs/Glutes
3 mins
Week 6 - Day 5: Upper/Glutes
3 mins
Week 6 - Day 6 & 7: REST
WEEK 7: NEXT LEVEL (Part 2)
Week 7 - Day 1: Lower Body
3 mins
Week 7 - Day 2: Upper/Abs
3 mins
Week 7 - Day 3: Arms/HIIT
3 mins
Week 7 - Day 4: Legs/Glutes
3 mins
Week 7 - Day 5: Upper/Glutes
3 mins
Week 7 - Day 6 & 7: REST
WEEK 8 - NEXT LEVEL (Part 2)
Week 8 - Day 1: Lower Body
3 mins
Week 8 - Day 2: Upper/Abs
3 mins
Week 8 - Day 3: Arms/HIIT
3 mins
Week 8 - Day 4: Legs/Glutes
3 mins
Week 8 - Day 5: Upper/Glutes
3 mins
Week 8 - Day 6 & 7: REST
MONTH 3: EXTREME
Month 3: Overview
1 min
Meal Plan: Weeks 9-12
1.13 MB
WEEK 9 - EXTREME
Week 9 - Day 1: Legs/Glutes
3 mins
Week 9 - Day 2: Upper/Glutes
3 mins
Week 9 - Day 3: Abs/Meta
3 mins
Week 9 - Day 4: Glutes/Legs
3 mins
Week 9 - Day 5: Upper/Glutes
3 mins
Week 9 - Day 6: Optional HIIT
WEEK 10: EXTREME (cont)
Week 10-Day 1: Legs/Glutes
3 mins
Week 10-Day 2: Upper/Glutes
3 mins
Week 10-Day 3: Abs/Meta
3 mins
Week 10-Day 4: Glutes/Legs
3 mins
Week 10-Day 5: Upper/Glutes
3 mins
Week 10-Day 6: Optional HIIT
WEEK 11: EXTREME (Part 2)
Week 11-Day 1: Legs/Glutes
3 mins
Week 11-Day 2: Upper/Glutes
3 mins
Week 11-Day 3: Abs/Meta
3 mins
Week 11-Day 4: Glutes/Legs
3 mins
Week 11-Day 5: Upper/Glutes
3 mins
Week 11-Day 6: Optional HIIT
WEEK 12: EXTREME (Part 2)
Week 12-Day 1: Legs/Glutes
3 mins
Week 12-Day 2: Upper/Glutes
3 mins
Week 12-Day 3: Abs/Meta
3 mins
Week 12-Day 4: Glutes/Legs
3 mins
Week 12-Day 5: Upper/Glutes
3 mins
Week 12-Day 6: Optional HIIT
BIKINI BOD CONCLUSION
Congrats & Conclusion
1 min