Ladies, its that time of the year again: bikini season. After spring break, many students go into workout remission after the brutal months they dedicated to their spring break bod. However, bikini season is back in full force. As formals, finals, and end-of-year blues infiltrate our schedules, it’s sometimes hard to find motivation to go to the gym. Especially if it means creating a workout on the spot. In order to push my beach-loving ladies off the couch and into the gym, I have recorded a high impact 5-day workout sure to kick things back into gear. I’m no five-star professional personal trainer, but If you’re looking for a major butt-kicking routine, I’ve got you covered.
Monday: Legs and Glutes
Cardio- (30 minutes and 2 machines total)
Elliptical for 20 minutes on glute toner setting or Elliptical for 20 minutes on full incline/ medium resistance
Stair Master for 10 minutes on medium speed with the following intervals: 2 minutes forward step, 2 minutes left side step, 2 minutes right side step, 2 minutes forward, 1 minute left, 1 minute right
Abs- (10 minutes and 10 exercises total- intervals of 50 seconds on and 10 seconds rest)
Crunches, reverse crunches, side crunches, other side crunches, lying tabletops, full extension sit-ups, abdominal leg extensions, side plank, other side plank, forward plank
Legs- (body weight)
50 standing side abductions
50 laying side abductions
50 lying incline glute bridges
50 kneeling glute bridges
50 sumo jump squats
2 one minute wall sits
Legs- (weighted)
Double leg extension: 3 sets of 12
Single leg extension: 2 sets of 8 (each leg)
Calf extension: 4 sets of 25
Reverse lunge: 3 sets of 10 (each leg)
Leg press: 3 sets of 10 starting weight, 3 sets of 8 increase weight, 3 sets of 6 increase weight
American deadlift: 3 sets of 10
Squat: 2 sets of 10 starting weight, 2 sets of 8 increase weight, 2 sets of 6 increase weight
10 minute stretch
Tuesday: Bi’s and Tri’s
Cardio- (30 minutes total)
3 mile or 30 minute jog
Abs- (kettlebell)
50 kettlebell sit ups with arm extension
50 forward crunches
25 kettlebell standing side crunches, each side
Triceps- (body weight)
50 raised tricep dips
20 triangle pushups
Army crawl push-ups for 1 minute
Triceps- (weighed)
Tricep cable extension: 3 sets of 15
Overhead dumbbell tricep extension: 3 sets of 15
Cable cross body pull: 3 sets of 10, each arm
Biceps- (weighted)
Seated curls: 3 sets of 12, each arm
Standing hammer curls: 3 sets of 12, each arm
Bicep cable extension: 4 sets of 10
Barbell curls: 2 sets of 8
5 minute stretch
Wednesday: Cardio Circuit
Warm-up cardio- (30 minutes 2 machines total)
Recumbent bike for 20 minutes
Full incline speed walk on treadmill for 10 minutes
Abs- (10 minute intervals same as Monday, switch up the 10 exercises)
Cardio circuit- (set a timer for 15 minutes, complete the circuit as many times before the timer is up)
10 push-ups
1:00 sprint
40 lunges
1:00 jump rope
15 tricep dips
1:00 sprint
20 box jumps
1:00 jump rope
10 burpees
1:00 sprint
5 minute stretch
Thursday: Chest and Back
Cardio- (30 minutes)
3 mile or 30 minute jog
Abs- (body weight)
1:00 forward plank
1:00 side plank each side
50 abdominal leg raises
50 reverse crunches
Chest- (body weight)
20 pushups
20 wide pushups
Chest- (weighted)
Dumbbell bench press: 3 sets of 10
Single arm dumbbell bench press: 2 sets of 8, each arm
Chest press: 3 sets of 15
Fly machine: 2 sets of 10 starting weight, 2 sets of 8 increase weight, 2 sets of 6 increase weight
Back- (weighted)
Lateral cable pulldown: 3 sets of 15
Wide grip pulldown: 3 sets of 12
Medium grip pulldown: 3 sets of 10
Row machine or cable: 3 sets of 15
Single arm dumbbell row: 2 sets of 8, each arm
5 minute stretch
Friday: Circuit/ Cool down
Warm-up cardio- (40 minutes and two exercises total)
2 mile or 20 minute slow jog
Full incline speed walk on treadmill for 20 minutes
Abs- (10 minute intervals same as Monday and Wednesday, switch up the 10 exercises)
Circuit- (set a timer for 10 minutes, complete the circuit as many times before the timer is up)
20 mountain climbers
20 box jumps
10 burpees with pushups
10 abdominal leg extensions
10 minute stretch
The most important things to keep in mind while creating workouts are variety and consistency. Mixing up your routine and giving each workout your all creates the best results. If you leave the gym feeling exactly as you did when you came, you’ve done it all wrong. Also, remember to stay hydrated before, during, and after your workout. Routines like this are meant to be physically draining, yet are worth every second. It may seem difficult or overwhelming at first glance, but with the right mindset it is totally doable. Summer is right around the corner ladies. Treat your body by treating it right.