㤀　搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀

栀漀琀攀氀 眀漀爀欀漀甀琀猀

眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀

90 DAYS BIKINI HOME HOTEL WORKOUTS

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This circuit is designed to be a metabolic circuit helping you burn calories and shred fat while increasing muscular endurance. As mentioned this should not replace all your weight training sessions and should only be used as a back up or if you have no gym access.

All exercises should be performed with the specific techniques listed in each description. This is important to overload the target muscle rather than using your whole body which will not create enough overload for your muscles to adapt. All the ab / core work should be performed with you focusing on bracing and squeezing the abdominals as hard as possible - constant tension.

This workout is designed as a full body circuit that will provide benefit to both your muscles and cardiovascular system (heart & lungs). Perform each exercise as described and immediately jump into the next exercise with only a 10 second rest in between.

After you have performed 1 whole circuit through, rest for 3 minutes and repeat another 1, 2 or 3 times. This depends on how long you have to exercise and how advanced you are. If you are new to exercise 2 circuits is good. If you are advanced and normally do the full gym workouts listed in the 90 day bikini plan then you should perform 3 - 4 circuits.

Stand with your feet just wider than shoulder width apart. Place your hands on your head or out in front of you. Start by driving the hips back, keeping your torso and chest lifted and looking forward. Head should be neutral, looking forward. Slowly lower down for a slow 4 seconds. Hold for 1 second at the bottom then slowly raise back up for 2 seconds. Increase the intensity by holding a dumbbell, weight plate or kettlebell in front of your chest / neck. You can also use 2 dumbbells, one in each hand by the side of the body or a barbell across your upper back / shoulders.

30 REPS

Start by lying on a mat with your arms extended past your head. At the same time start to bring your legs and feet up into the midline of the body while using your upper abdominals to do a crunch, bringing your arms and upper body in as well. Lower down for 3 seconds so that your feet are close to the floor but not touching and repeat.

20 REPSTOE CRUNCHES

90 DAYS BIKINI HOME HOTEL WORKOUTS

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Find a stable surface such as a heavy chair or heavy coffee table. Place your hands behind the body and your feet flat in front of you. The further your feet are from the body the hard it is, if you can, have your legs straight and just your heels touching the floor (toes pointing into the air). Slowly lower down for 2 seconds so that the elbow joint forms a right angle and then drive back up for 2 seconds. Keep your shoulders locked down and depressed throughout so you V.

20 REPS

Position yourself so the body is flat and bum / hips are lifted slightly (they should be slightly higher than shown in the image). Pull your abs into your belly button as hard as you can, like you are performing a sit up or crunch. Hands should be under the chest and elbows must be bent. If you contract your abdominals hard and keep elbows bent this is extremely hard - not like a normal plank. If this is too hard you can perform it on your knees and progress to full body over time. This can be performed with feet on a gym ball or chair if you want to progress it.

30 REPSSTRAIGHT ARM PLANK

TRICEP DIPS

Keep torso upright and head neutral, step forward and lower slowly so both legs are bent at 90 degrees or right angles as shown. Drive back up with the front leg to push yourself back to the starting position. Repeat on the same leg until failure and then immediately swap legs. Lower down for 3 seconds, hold at the bottom (with knee 1 inch / 2cm from the floor) for 1 second and then drive back up for 1 second.

20 REPS EACH SIDESINGLE LEG LUNGES

As shown, position yourself with the body straight and elbow bent to form a right angle. Lift the hips off the floor and constantly focus on driving the hips as high as possible. Keep the hips high and pull your abs in. Hold until failure and swap sides.

30 SECS EACH SIDESIDE PLANK

90 DAYS BIKINI HOME HOTEL WORKOUTS

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Start by lying flat on the floor. Place your arms by the side or if you wish to make it harder place your hands on the head or behind the head as shown. Pull your abs into the spine to contract and brace the core. Slowly raise up and stop just short of 90 degrees (stop before legs are fully upright as you lose tension once they are over the hips).

Slowly lower down for 3 seconds and stop around 1 inch / 2cm from the floor. Repeat until failure, keep abs and core braced to support lower back. If you have a weaker core / lower back you may wish to perform this with the knees bent.

20 REPSLEG RAISES

As shown, position yourself against a firm wall and lower down into a squat position. Legs should be at 90 degrees or right angles. Keep your belly button pulled into the spine and lower back against the wall (do not arch - back should be flat against the wall). Keep a stable position and focus on driving into the floor as hard as you can - don’t just sit there. If you perform this well and really contract the legs you should only last for around 20 - 30seconds!

30 SECSWALL SITS

Position yourself similar to the straight arm plank above, core engaged, body straight, pulling your abs into the spine and elbows bent. Slowly bring one knee under the body keeping the foot OFF the floor. Take it back out and plant on the floor then swap legs.

Repeat until failure, keeping your abs and core squeezed throughout. Remember to keep elbows bent and do NOT lock even as you get fatigued. Keep the hips / bum elevated, do not let them drop as it places pressure on your lower back.

30 SECSMOUNTAIN CLIMBERS