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㤀 搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀
栀漀洀攀 眀漀爀欀漀甀琀猀眀攀攀欀 㤀ⴀ㈀
眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session
Cardio
Time
Rest Rest Rest Rest
30 minutesmoderate
intensity (fastwalk, bikeride etc).
30 minutesmoderate
intensity (fastwalk, bikeride etc).
Rest
MetabolicCircuit
MetabolicLegs & TRX
MetabolicLegs & TRX
Metabolic BB & KBWorkout
MetabolicCircuit
Metabolic BB & KBWorkout
Rest
60 60+30 60 60 60+30 60NA
Copyright of "Rudy Mawer Consulting LLC", not to be used,
reproduced or re-shared in any manner. Example plan only - this is
not a specific training plan you should follow
without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise
regime.
90 DAYS BIKINI HOME WORKOUTS WEEK 9-12
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 2
1a 3 10/10 2:0:1:115
Facing TRX Short
1b 3 12-15 2:1:1:0 NA NA
2a 3 12-15 2:0:2:115
Facing TRX Long
2b 3 12/12 2:1:2:0 NA NA
3a 3 12-15 2:0:2:215
Facing TRX Short
3b 3 12 2:1:2:0 NA NA
4a 3 10-12 2:0:1:1
15
Facing Away TRX Knee Height
4b 3 12/12 2:1:1:0 NA NA
5a 3 10-12 2:0:2:1
15
Facing Away TRX Long
5b 3 20 2:1:1:0 NA NA
6a 3 10/10 2:0:1:115
Facing Away TRX Knee Height
6b 3 15 1:0:1:0 NA NA
Exercise
TRX 1 Arm Row
Heavy DB Front Squats
TRX Palm Up Grip Row
DB Walking Lunges
TRX Elbows High Row
DB RDL (with band if you have one)
Single Leg Glute Bridge / Hip Extension
TRX Crunch
DB Heel Elevated Split Squat / Lunge
TRX Tricep Extensions
Bodyweight Jump Squats* + 30 second
isometric hold in squat position
TRX Pendulum
Body Position TRX Strap LengthPair Reps RestTempoSets
METABOLIC LEGS & TRX WORKOUT
Copyright of "Rudy Mawer Consulting LLC", not to be used,
reproduced or re-shared in any manner. Example plan only - this is
not a specific training plan you should follow without prior
consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
*Only perform Squat Jumps if you have no lower body or hip
injuries andare safe to do impact work. Land and sink down so the
muscles take the
impact, not your joints. Replace with bodyweight squats if
unsuitable.
-
Copyright of "Rudy Mawer Consulting LLC", not to be used,
reproduced or re-shared in any manner. Example plan only - this is
not a specific training plan you should follow without prior
consent from a professional.
Obtain medical supervision and advice before starting a new diet
or exercise regime.
*Only perform Squat Jumps if you have no lower body or hip
injuries and aresafe to do impact work. Land and sink down so the
muscles take the impact,
not your joints. Replace with bodyweight squats if
unsuitable.
Perform each exercise back to back without rest and then take 3
minutes after the full circuit. Complete again for a second or
third time, depending on time.
For all DB exercises, try to pick a weight that has you failing
between 12-20 reps. If you hit 20, the weight was to light.
90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 3
Exercise Pair Reps
DB RDL
Knee Press Up
Medicine Ball Woodchop
1a Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
2a
3a
4a
5a
6a
7a
8a
9a
10a
11a
12a
DB Single Leg Lunge
Bent Over DB Row
Plank to Press Up
Burpees
Lying DB Tricep Extensions
Lying Leg Raises
Squat Jumps*
Bicep Curls
DB Squat to Overhead Press
FULL BODY CIRCUIT
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 4
Exercise
Barbell Back Squats
KB Classic Swings
Standing Overhead BB Press
KB Front Squat
Lying Barbell Tricep Press
KB Classic Swings
Barbell Bicep Curl
KB Classic Swings
BB Bent Over Row
KB Single Arm Press
Pair
1a 3 20
20
10
15
15
20
15
20
8
12/12
3
3
3
3
3
3
3
3
3
1b
2a
2b
3a
3b
4a
4b
5a
5b
Reps RestSets
60
60
60
60
60
Copyright of "Rudy Mawer Consulting LLC", not to be used,
reproduced or re-shared in any manner. Example plan only - this is
not a specific training plan you should follow without prior
consent from a professional.
Obtain medical supervision and advice before starting a new diet
or exercise regime.
METABOLIC BARBELL & KETTLEBELL WORKOUT
