Bikini x Strong 2020 HOME

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Bikini x Strong 2020 HOME

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BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 MONDAY - LOWER BODY BURNER WARMUP EXERCISE 1 LOW LUNGE 2 Sets 20 seconds each side EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 SINGLE LEG GLUTE BRIDGE PAUSED 2 Sets 10 each leg EXERCISE 4 SIDE PLANK 2 Sets 20 seconds each side SUPERSET 1 EXERCISE 1 DB CURTSY LUNGE HOME 4 Sets 10 each leg EXERCISE 2 SOCK HAMSTRING CURL 4 Sets 12 EXERCISE 3 WEIGHTED WALL SIT (HOME) 4 Sets 30 seconds SUPERSET 2 EXERCISE 1 SINGLE LEG DB ROMANIAN DEADLIFT (HOME) 4 Sets 10 each leg EXERCISE 2 SINGLE LEG BOX SQUAT (HOME) 4 Sets 10 each leg EXERCISE 3 SEATED FORWARD LEANING ABDUCTIONS (HOME) 4 Sets 15 SUPERSET 3 EXERCISE 1 REVERSE HYPER FROGGIES (HOME) 4 Sets 12 EXERCISE 2 REVERSE LUNGE KICKBACK 4 Sets 10 each leg EXERCISE 3 STANDING CALF RAISES 4 Sets 12

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BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 TUESDAY - LEAN & DEFINE UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 SCORPIONS 2 Sets 5 each side EXERCISE 3 BANDED PULL APARTS 2 Sets 12 SUPERSET 1 EXERCISE 1 ALT SINGLE BENT OVER ROWS 4 Sets 8 each arm EXERCISE 2 DB SEATED ARNOLD PRESS HOME 4 Sets 12 EXERCISE 3 DB V-SIT 4 Sets 15 SUPERSET 2 EXERCISE 1 BB SINGLE ARM LAT PULLDOWN 4 Sets 12 each arm EXERCISE 2 FLOOR PUSH-UP 4 Sets 15 EXERCISE 3 CRISS CROSS 4 Sets 12 each side HIIT SPRINTS (WALK FOR REST) 10 Sets 30 seconds

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BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 WEDNESDAY - LOWER BODY SCULPT WARMUP EXERCISE 1 HALF PIGEON 2 Sets 20 seconds each side EXERCISE 2 BODYWEIGHT SQUATS 2 Sets 12 EXERCISE 3 ELEVATED GLUTE BRIDGE (BOOTY BAND) 2 Sets 12 SUPERSET 1 EXERCISE 1 SISSY SQUATS 4 Sets 12 EXERCISE 2 REVERSE LUNGE + KNEE UP 4 Sets 10 each leg EXERCISE 3 STANDING LEG EXTENSION HOLDS 4 Sets 20 seconds each leg SUPERSET 2 EXERCISE 1 BOOTY BAND B STANCE SQUATS 4 Sets 10 each leg EXERCISE 2 WIDE STEP WALKING LUNGES 4 Sets 10 each leg EXERCISE 3 DB ROMANIAN DEADLIFTS 4 Sets 12 SUPERSET 3 EXERCISE 1 BRIDGE HOLD LEG RAISES 4 Sets 15 each leg EXERCISE 2 KNEELING SISSY SQUAT 4 Sets 15

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BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 THURSDAY - CORE KILLER SUPERSET 1 EXERCISE 1 REVERSE LUNGE + KNEE UP 3 Sets 15 each leg EXERCISE 2 SQUAT JUMP IN & OUT (HOME) 3 Sets 15 EXERCISE 3 PUSH UP + 2 X SHOULDER TAPS 3 Sets 15 EXERCISE 4 DB THRUSTERS HOME 3 Sets 15 EXERCISE 5 CARDIO BURPEE 3 Sets 15 SUPERSET 2 EXERCISE 1 HOME CRUNCHES 3 Sets 15 EXERCISE 2 LEG RAISES 3 Sets 15 EXERCISE 3 RUSSIAN TWISTS 3 Sets 15 each side EXERCISE 4 SLOW PAUSED MOUNTAIN CLIMBERS 3 Sets 15 each side CHOOSE 1 OPTION - TREADMILL 1 Sets 15 minutes

4

BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 FRIDAY - TOTAL TONED UPPER WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 BOOTY BAND ARM RAISES 2 Sets 12 SUPERSET 1 EXERCISE 1 DB SEATED NEUTRAL SHOULDER PRESS HOME 4 Sets 12 EXERCISE 2 BB SINGLE ARM LAT PULLDOWN 4 Sets 10 each arm EXERCISE 3 ALTERNATING DB BICEP CURLS 4 Sets 10 each arm SUPERSET 2 EXERCISE 1 UPRIGHT DB ROWS 4 Sets 12 EXERCISE 2 DB LATERAL RAISE 4 Sets 15 EXERCISE 3 DB FRONT RAISE 4 Sets 15 EXERCISE 4 DUMBBELL REAR DELT FLY 4 Sets 15 SUPERSET 3 EXERCISE 1 SLOW PAUSED MOUNTAIN CLIMBERS 4 Sets 12 each side EXERCISE 2 SOFT KNEE LEG LOWERS 4 Sets 12 EXERCISE 3 KNEE SQUEEZE TO DISH HOME 4 Sets 12 EXERCISE 4 HIP LIFT PLUS LEG LOWER 4 Sets 12 5

BIKINI X STRONG 2020 – HOME VERSION

Week 1 & 2 SATURDAY - GLUTES ON FIRE SUPERSET 1 EXERCISE 1 BOOTY BAND HIP THRUSTS 2 Sets 10 EXERCISE 2 BOOTY BAND LATERAL WALKS 2 Sets 10 each way EXERCISE 3 PLANK 2 Sets 20 seconds SUPERSET 2 EXERCISE 1 DB PAUSED HIP THRUST 4 Sets 12 EXERCISE 2 SINGLE LEG HIP EXTENSION 1 & 1/4 4 Sets 12 each leg EXERCISE 3 BACKWARD STEP ALTERNATING DEFICIT LUNGES 4 Sets 12 each leg SUPERSET 3 EXERCISE 1 DB B-STANCE RDL 4 Sets 12 each leg EXERCISE 2 STIFF LEG DB DEADLIFT PULSES 4 Sets 15 EXERCISE 3 GLUTE BRIDGE MARCH HOME 4 Sets 12 each leg SUPERSET 4 EXERCISE 1 REVERSE HYPER FROGGIES (HOME) 4 Sets 15 EXERCISE 2 STANDING BOOTY BAND ABDUCTIONS 4 Sets 15 EXERCISE 3 BOOTY BAND KICKBACKS 4 Sets 12 each leg EXERCISE 4 FROG PUMPS 4 Sets 15 SUNDAY REST 6

BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 MONDAY - LOWER BODY BURNER WARMUP EXERCISE 1 LOW LUNGE 2 Sets 20 seconds each side EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 SINGLE LEG GLUTE BRIDGE PAUSED 2 Sets 10 each leg EXERCISE 4 SIDE PLANK 2 Sets 20 seconds each side SUPERSET 1 EXERCISE 1 DEFICIT CURTSY LUNGE HOME 4 Sets 12 each leg EXERCISE 2 HIGH STEP UP 4 Sets 12 each leg EXERCISE 3 NARROW STANCE LUNGES WITH DOUBLE PULSE 4 Sets 10 each leg SUPERSET 2 EXERCISE 1 DB SIDE LUNGES 4 Sets 12 each leg EXERCISE 2 BOOTY BAND LATERAL WALKS 4 Sets 12 each way EXERCISE 3 IN & OUT SQUAT JUMPS 4 Sets 15 SUPERSET 3 EXERCISE 1 BOOTY BAND KICKBACKS 4 Sets 15 each leg EXERCISE 2 BOOTY BAND CLAMS 4 Sets 15 each leg EXERCISE 3 DB SQUAT HOLD 4 Sets 30 seconds

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BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 TUESDAY - LEAN & DEFINE UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 SCORPIONS 2 Sets 5 each side EXERCISE 3 BANDED PULL APARTS 2 Sets 12 SUPERSET 1 EXERCISE 1 STANDING DB SHOULDER PRESS (HOME) 4 Sets 12 EXERCISE 2 ALT SINGLE BENT OVER ROWS 4 Sets 10 each arm EXERCISE 3 ANKLE REACH'S 4 Sets 10 each side SUPERSET 2 EXERCISE 1 PIKE PUSHUPS 4 Sets 12 EXERCISE 2 DB PULLOVERS 4 Sets 10 EXERCISE 3 PLANK HOLD SHOULDER TAPS 4 Sets 10 each arm HIIT SPRINTS (WALK FOR REST) 12 Sets 30 seconds

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BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 WEDNESDAY - LOWER BODY SCULPT WARMUP EXERCISE 1 HALF PIGEON 2 Sets 20 seconds each side EXERCISE 2 BODYWEIGHT SQUATS 2 Sets 12 EXERCISE 3 ELEVATED GLUTE BRIDGE (BOOTY BAND) 2 Sets 12 SUPERSET 1 EXERCISE 1 DB FRONT RACK ALTERNATING LUNGES 4 Sets 12 each leg EXERCISE 2 DB BULGARIAN SPLIT SQUAT 4 Sets 12 each leg EXERCISE 3 SINGLE LEG DB HIP THRUST 1 & ¼ REP 4 Sets 8 each leg SUPERSET 2 EXERCISE 1 SOCK HAMSTRING CURL 4 Sets 12 EXERCISE 2 DB STEP DOWNS HOME 4 Sets 12 each leg EXERCISE 3 DB WIDE SQUAT PULSES 4 Sets 15 SUPERSET 3 EXERCISE 1 DB BOOTY BAND GOBLET SQUAT 4 Sets 10 EXERCISE 2 DB HIP THRUST PAUSED 4 Sets 15 EXERCISE 3 SEATED FORWARD LEANING ABDUCTIONS (HOME) 4 Sets 20

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BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 THURSDAY - CORE KILLER SUPERSET 1 EXERCISE 1 BOOTY BAND BOX SQUAT TO JUMP 3 Sets 12 EXERCISE 2 ALT SINGLE BENT OVER ROWS 3 Sets 12 each arm EXERCISE 3 DB DEADLIFT + SQUAT COMBO 3 Sets 12 EXERCISE 4 SQUAT JUMPS (HOME) 3 Sets 12 SUPERSET 2 EXERCISE 1 STANDING DB SHOULDER PRESS 3 Sets 12 EXERCISE 2 DB ALTERNATING LUNGES 3 Sets 12 each leg EXERCISE 3 RENEGADE ROWS (HOME) 3 Sets 12 each arm EXERCISE 4 DB SWINGS 3 Sets 15 FROG PUMPS 3 Sets 50 CHOOSE 1 OPTION - TREADMILL 1 Sets 20 minutes

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BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 FRIDAY - TOTAL TONED UPPER WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 BOOTY BAND ARM RAISES 2 Sets 12 SUPERSET 1 EXERCISE 1 ARNOLD PRESS 4 Sets 12 EXERCISE 2 BB SINGLE ARM LAT PULLDOWN 4 Sets 15 each arm EXERCISE 3 1+ 1&4 DB BICEP CURLS 4 Sets 10 SUPERSET 2 EXERCISE 1 DB SEATED LATERAL FLY HOME 4 Sets 12 EXERCISE 2 DB SINGLE ARM SNATCH HOME 4 Sets 10 each arm EXERCISE 3 HOME DB BENT OVER ROW 4 Sets 15 EXERCISE 4 BOOTY BAND TRICEP EXTEND 4 Sets 12 each arm SUPERSET 3 EXERCISE 1 LIFT AND TWIST HOME 4 Sets 12 each side EXERCISE 2 PENDULUMS 4 Sets 10 each side EXERCISE 3 PIKE PUSHUPS 4 Sets 12 EXERCISE 4 MOUNTAIN CLIMBERS HOME 4 Sets 20 each side 11

BIKINI X STRONG 2020 – HOME VERSION

Week 3 & 4 SATURDAY - GLUTES ON FIRE SUPERSET 1 EXERCISE 1 BOOTY BAND HIP THRUSTS 2 Sets 10 EXERCISE 2 BOOTY BAND LATERAL WALKS 2 Sets 10 each way EXERCISE 3 PLANK 2 Sets 20 seconds SUPERSET 2 EXERCISE 1 DB SUMO SQUAT HOME 4 Sets 12 EXERCISE 2 BB BRIDGE ABDUCTIONS 4 Sets 15 EXERCISE 3 PLANK ALTERNATING TOE TAPS (BOOTY BAND) 4 Sets 10 each leg SUPERSET 3 EXERCISE 1 BANDED BACK FOOT ELEVATED RDL 4 Sets 12 each leg EXERCISE 2 SINGLE LEG DB HIP THRUST 1 & ¼ REP 4 Sets 12 each leg EXERCISE 3 REVERSE HYPER FROGGIES (HOME) 4 Sets 20 SUPERSET 4 EXERCISE 1 FEET ELEVATED FROG PUMPS 4 Sets 15 EXERCISE 2 FEET ELEVATED BRIDGE ABDUCTIONS 4 Sets 15 EXERCISE 3 STEP UP TO REVERSE LUNGE 4 Sets 15 each leg EXERCISE 4 STANDING BOOTY BAND ABDUCTIONS 4 Sets 15 SUNDAY REST 12

BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 MONDAY - LOWER BODY BURNER WARMUP EXERCISE 1 LOW LUNGE 2 Sets 20 seconds each side EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 SINGLE LEG GLUTE BRIDGE PAUSED 2 Sets 10 each leg EXERCISE 4 SIDE PLANK 2 Sets 20 seconds each side SUPERSET 1 EXERCISE 1 DB 1 1/4 SQUAT 4 Sets 12 EXERCISE 2 BACK FOOT ELEVATED RDL 4 Sets 12 each leg EXERCISE 3 DB PULSING SQUATS 4 Sets 20 SUPERSET 2 EXERCISE 1 DB CURTSY + NARROW SQUAT 4 Sets 12 EXERCISE 2 DB BOOTY BAND GOBLET SQUAT 4 Sets 12 EXERCISE 3 DB 1 + 1/4 REP ROMANIAN DEADLIFT 4 Sets 12 SUPERSET 3 EXERCISE 1 BANDED HOVER ABDUCTIONS 4 Sets 15 EXERCISE 2 STIFF LEG DB DEADLIFT PULSES 4 Sets 15 EXERCISE 3 SINGLE LEG CALF RAISES 4 Sets 12 each leg

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BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 TUESDAY - LEAN & DEFINE UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 SCORPIONS 2 Sets 5 each side EXERCISE 3 BANDED PULL APARTS 2 Sets 12 SUPERSET 1 EXERCISE 1 DECLINE PUSHUPS HOME 4 Sets 12 EXERCISE 2 POLIQUIN RAISES 4 Sets 15 EXERCISE 3 DECLINE PENDULUMS 4 Sets 10 each side SUPERSET 2 EXERCISE 1 DB PULLOVERS 4 Sets 12 EXERCISE 2 DB REAR DELT FLY HOME 4 Sets 15 EXERCISE 3 DB RUSSIAN TWIST 4 Sets 15 each side HIIT SPRINTS (WALK FOR REST) 12 Sets 40 seconds

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BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 WEDNESDAY - LOWER BODY SCULPT WARMUP EXERCISE 1 HALF PIGEON 2 Sets 20 seconds each side EXERCISE 2 BODYWEIGHT SQUATS 2 Sets 12 EXERCISE 3 ELEVATED GLUTE BRIDGE (BOOTY BAND) 2 Sets 12 SUPERSET 1 EXERCISE 1 DUMBBELL FRONT FOOT ELEVATED SPLIT SQUAT 1 & 1/4 REPS 4 Sets 8 each leg EXERCISE 2 DB FRONT FOOT ELEVATED SPLIT SQUAT 4 Sets 8 each leg EXERCISE 3 FRONT FOOT ELEVATED SPLIT SQUAT 4 Sets 8 each leg SUPERSET 2 EXERCISE 1 DB HIP THRUST PAUSED 4 Sets 15 EXERCISE 2 FOOT ELEVATED BANDED SQUAT 4 Sets 12 each leg EXERCISE 3 BACK FOOT ELEVATED RDL 4 Sets 12 each leg SUPERSET 3 EXERCISE 1 HIGH STEP UP 4 Sets 12 each leg EXERCISE 2 WALKING DB SIDE LUNGES 4 Sets 12 each leg EXERCISE 3 GOBLET SQUAT + CALF RAISE 4 Sets 10

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BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 THURSDAY - CORE KILLER SUPERSET 1 EXERCISE 1 DB WIDE SQUAT PULSES 4 Sets 15 EXERCISE 2 ALT SINGLE BENT OVER ROWS 4 Sets 10 each arm EXERCISE 3 HOME DB BENT OVER ROW 4 Sets 12 EXERCISE 4 DB CURTSY LUNGE HOME 4 Sets 12 each leg EXERCISE 5 FORWARD JUMP BURPEE 4 Sets 12 SUPERSET 2 EXERCISE 1 BB B-STANCE RDL SINGLE LEG 4 Sets 12 each leg EXERCISE 2 RENEGADE ROWS (HOME) 4 Sets 12 each arm EXERCISE 3 SPLIT LUNGES ALTERNATING 4 Sets 12 each leg EXERCISE 4 SLOW PAUSED MOUNTAIN CLIMBERS 4 Sets 15 each side CHOOSE 1 OPTION - TREADMILL 1 Sets 25 minutes

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BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 FRIDAY - TOTAL TONED UPPER WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 BOOTY BAND ARM RAISES 2 Sets 12 SUPERSET 1 EXERCISE 1 KNEELING SINGLE ARM ARNOLD PRESS 4 Sets 12 each arm EXERCISE 2 LATERAL RAISE 1 & 1/4 REPS 4 Sets 12 EXERCISE 3 ALTERNATING DB FRONT RAISE 4 Sets 12 each arm SUPERSET 2 EXERCISE 1 RENEGADE ROWS (HOME) 4 Sets 10 each arm EXERCISE 2 ALT SINGLE BENT OVER ROWS 4 Sets 12 each arm EXERCISE 3 BB SINGLE ARM LAT PULLDOWN 4 Sets 15 each arm EXERCISE 4 ALTERNATING HAMMER CURLS 4 Sets 10 each arm SUPERSET 3 EXERCISE 1 ALTERNATING BICYCLE LEGS 4 Sets 15 each side EXERCISE 2 ALTERNATING BICYCLE SHOULDERS 4 Sets 15 each side EXERCISE 3 HIP LIFT PLUS LEG LOWER 4 Sets 15 EXERCISE 4 LIFT AND TWIST HOME 4 Sets 15 each side 17

BIKINI X STRONG 2020 – HOME VERSION

Week 5 & 6 SATURDAY - GLUTES ON FIRE WARMUP EXERCISE 1 BOOTY BAND HIP THRUSTS 2 Sets 10 EXERCISE 2 BOOTY BAND LATERAL WALKS 2 Sets 10 each way EXERCISE 3 PLANK 2 Sets 20 seconds SUPERSET 1 EXERCISE 1 HEELS ELEVATED GOBLET SQUAT 1 & ¼ REP HOME 4 Sets 15 EXERCISE 2 BACKWARD STEP ALTERNATING DEFICIT LUNGES 4 Sets 12 each leg EXERCISE 3 DB GOOD MORNING 4 Sets 15 SUPERSET 2 EXERCISE 1 BOOTY BAND B STANCE SQUATS 4 Sets 15 each leg EXERCISE 2 HOME DB BULGARIAN SPLIT SQUAT 4 Sets 12 each leg EXERCISE 3 BB BRIDGE ABDUCTIONS 4 Sets 15 SUPERSET 3 EXERCISE 1 BOOTY BAND STEP OUTS 4 Sets 15 each leg EXERCISE 2 STANDING BOOTY BAND ABDUCTIONS 4 Sets 15 EXERCISE 3 BOOTY BAND KICKBACKS 4 Sets 15 each leg EXERCISE 4 SQUAT JUMPS WITH BOOTY BAND 4 Sets 15 SUNDAY REST 18

BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 MONDAY - LOWER BODY BURNER WARMUP EXERCISE 1 LOW LUNGE 2 Sets 20 seconds each side EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 SINGLE LEG GLUTE BRIDGE PAUSED 2 Sets 10 each leg EXERCISE 4 SIDE PLANK 2 Sets 20 seconds each side SUPERSET 1 EXERCISE 1 DB DEADLIFT + SQUAT COMBO 4 Sets 12 EXERCISE 2 FRONT HEEL ELEVATED SPLIT SQUAT 4 Sets 15 each leg EXERCISE 3 WEIGHTED LUNGE JUMPS 4 Sets 10 each leg SUPERSET 2 EXERCISE 1 SQUAT PULSE TO SQUAT JUMPS 4 Sets 10 EXERCISE 2 DB WALKING LUNGES 4 Sets 12 each leg EXERCISE 3 DB 1 + 1/4 REP ROMANIAN DEADLIFT 4 Sets 15 SUPERSET 3 EXERCISE 1 REVERSE LUNGE KICKBACK 4 Sets 12 each leg EXERCISE 2 SPRING LUNGE HOME 4 Sets 12 each leg EXERCISE 3 SQUAT HOLD TO ABDUCTOR (HOME) 4 Sets 20

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BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 TUESDAY - LEAN & DEFINE UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 SCORPIONS 2 Sets 5 each side EXERCISE 3 BANDED PULL APARTS 2 Sets 12 SUPERSET 1 EXERCISE 1 SINGLE ARM DB ROW 4 Sets 15 each arm EXERCISE 2 DUMBBELL NEUTRAL GRIP BENCH PRESS 4 Sets 15 EXERCISE 3 PLANK + HIP DROP 4 Sets 12 each side SUPERSET 2 EXERCISE 1 DB PULLOVERS 4 Sets 15 EXERCISE 2 DB LATERAL RAISE 4 Sets 12 EXERCISE 3 LATERAL RAISE PULSES 4 Sets 12 EXERCISE 4 PUSH UP TO SIDE PLANK 4 Sets 10 HIIT SPRINTS (WALK FOR REST) 15 Sets 40 seconds

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BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 WEDNESDAY - LOWER BODY SCULPT WARMUP EXERCISE 1 HALF PIGEON 2 Sets 20 seconds each side EXERCISE 2 BODYWEIGHT SQUATS 2 Sets 12 EXERCISE 3 ELEVATED GLUTE BRIDGE (BOOTY BAND) 2 Sets 12 SUPERSET 1 EXERCISE 1 HEELS ELEVATED GOBLET SQUAT 1 & ¼ REP HOME 4 Sets 15 EXERCISE 2 SOCK HAMSTRING CURL 4 Sets 15 EXERCISE 3 DB STEP DOWNS HOME 4 Sets 15 each leg SUPERSET 2 EXERCISE 1 SINGLE LEG HIP EXTENSION 1 & 1/4 4 Sets 15 each leg EXERCISE 2 SINGLE LEG DUMBBELL ROMANIAN DEADLIFT 4 Sets 15 each leg EXERCISE 3 DB STEP UPS 4 Sets 15 each leg SUPERSET 3 EXERCISE 1 STANDING CALF RAISES TOES IN 4 Sets 12 EXERCISE 2 STANDING CALF RAISES 4 Sets 12 EXERCISE 3 STANDING CALF RAISES TOES OUT 4 Sets 12

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BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 THURSDAY - CORE KILLER SUPERSET 1 EXERCISE 1 PUSH UP + 2 X SHOULDER TAPS 4 Sets 15 EXERCISE 2 STRAIGHT LEG JACKKNIFES 4 Sets 15 EXERCISE 3 WALK OUT 4 Sets 15 EXERCISE 4 SUMO SQUAT + BURPEE 4 Sets 15 EXERCISE 5 DB SQUAT HOLD 4 Sets 40 seconds SUPERSET 2 EXERCISE 1 REVERSE LUNGES 4 Sets 15 each leg EXERCISE 2 PLANK CLIMBS 4 Sets 20 EXERCISE 3 RENEGADE ROWS (HOME) 4 Sets 15 each arm EXERCISE 4 KNEE SQUEEZE TO DISH HOME 4 Sets 15 EXERCISE 5 SQUAT JUMP IN & OUT (HOME) 4 Sets 15 CHOOSE 1 OPTION - TREADMILL 1 Sets 30 minutes

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BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 FRIDAY - TOTAL TONED UPPER WARMUP EXERCISE 1 INCHWORMS 2 Sets 8 EXERCISE 2 DOWNWARD DOG 2 Sets 20 seconds EXERCISE 3 BOOTY BAND ARM RAISES 2 Sets 12 SUPERSET 1 EXERCISE 1 STANDING SINGLE ARM ARNOLD PRESS 4 Sets 12 each arm EXERCISE 2 AROUND THE WORLD 4 Sets 15 EXERCISE 3 DB FRONT RAISE TO LATERAL RAISE 4 Sets 12 SUPERSET 2 EXERCISE 1 BB SINGLE ARM LAT PULLDOWN 4 Sets 15 each arm EXERCISE 2 ALT SINGLE BENT OVER ROWS 4 Sets 12 each arm EXERCISE 3 DUMBBELL REAR DELT FLY 4 Sets 15 EXERCISE 4 BENCH TRICEP DIPS 4 Sets 20 SUPERSET 3 EXERCISE 1 FLUTTER KICKS 3 Sets 20 each side EXERCISE 2 DB V-SIT 3 Sets 15 EXERCISE 3 RUSSIAN TWISTS 3 Sets 15 each side EXERCISE 4 PLANK 3 Sets 45 seconds 23

BIKINI X STRONG 2020 – HOME VERSION

Week 7 & 8 SATURDAY - GLUTES ON FIRE WARMUP EXERCISE 1 BOOTY BAND HIP THRUSTS 2 Sets 10 EXERCISE 2 BOOTY BAND LATERAL WALKS 2 Sets 10 each way EXERCISE 3 PLANK 2 Sets 20 seconds SUPERSET 1 EXERCISE 1 HOME DB BULGARIAN SPLIT SQUAT 4 Sets 15 each leg EXERCISE 2 DB BULGARIAN SPLIT SQUAT PULSE 4 Sets 12 each leg SUPERSET 2 EXERCISE 1 DB HIP THRUST 1 1/4 4 Sets 15 EXERCISE 2 DB PAUSED HIP THRUST 4 Sets 15 EXERCISE 3 DB HIP THRUST HOME 4 Sets 15 BACKWARD STEP ALTERNATING DEFICIT LUNGES 4 Sets 15 each leg SUPERSET 3 EXERCISE 1 BANDED HOVER ABDUCTIONS 4 Sets 15 EXERCISE 2 KICKBACK CROSSOVER 4 Sets 15 each leg EXERCISE 3 EXTENDED CLAM SHELLS 4 Sets 15 each leg EXERCISE 4 FOOT ELEVATED LATERAL SQUAT 4 Sets 15 each leg SUNDAY REST 24

BIKINI X STRONG 2020 – HOME VERSION

Week 9 & 10 (DELOAD) MONDAY - LOWER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 30 seconds EXERCISE 2 LOW LUNGE 2 Sets 30 seconds each side EXERCISE 3 HALF PIGEON 2 Sets 30 seconds each side SUPERSET 1 EXERCISE 1 SINGLE LEG BOX SQUAT (HOME) 4 Sets 10 each leg EXERCISE 2 DB OVERHEAD LUNGES 4 Sets 10 each arm SUPERSET 2 EXERCISE 1 KB SIDE TO SIDE LUNGES 4 Sets 10 each side EXERCISE 2 DB GLUTE BRIDGE 4 Sets 15 SWISS BALL HAMSTRING CURLS 3 Sets 15

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BIKINI X STRONG 2020 – HOME VERSION

Week 9 & 10 (DELOAD) TUESDAY - UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 30 seconds EXERCISE 2 SCORPIONS 2 Sets 30 seconds each side EXERCISE 3 CAT COWS 2 Sets 30 seconds EXERCISE 4 DOWNWARD DOG 2 Sets 30 seconds SUPERSET 1 EXERCISE 1 ARNOLD PRESS 4 Sets 10 EXERCISE 2 DB PULLOVERS 4 Sets 10 SUPERSET 2 EXERCISE 1 PUSH UPS 4 Sets 10 EXERCISE 2 SUPERMAN 4 Sets 10 SUPERSET 3 EXERCISE 1 DB BICEP CURLS 4 Sets 10 EXERCISE 2 OVERHEAD DB TRICEP PRESS 4 Sets 10

26

BIKINI X STRONG 2020 – HOME VERSION

Week 9 & 10 (DELOAD) WEDNESDAY - CARDIO TREADMILL WALK 1 Sets 45 minutes

THURSDAY - LOWER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 30 seconds EXERCISE 2 LOW LUNGE 2 Sets 30 seconds each side EXERCISE 3 HALF PIGEON 2 Sets 30 seconds each side SUPERSET 1 EXERCISE 1 KB OVERHEAD SQUAT 4 Sets 10 each arm EXERCISE 2 KB SWINGS 4 Sets 10 SUPERSET 2 EXERCISE 1 KB SINGLE LEG DEADLIFTS 4 Sets 12 each leg EXERCISE 2 PLATED DUCK WALKS 4 Sets 10 each way DB STEP DOWNS 4 Sets 10 each leg

27

BIKINI X STRONG 2020 – HOME VERSION

Week 9 & 10 (DELOAD) FRIDAY - UPPER BODY WARMUP EXERCISE 1 INCHWORMS 2 Sets 30 seconds EXERCISE 2 SCORPIONS 2 Sets 30 seconds each side EXERCISE 3 CAT COWS 2 Sets 30 seconds EXERCISE 4 DOWNWARD DOG 2 Sets 30 seconds SUPERSET 1 EXERCISE 1 BANDED PULL APARTS 4 Sets 10 EXERCISE 2 LATERAL RAISE 2 SEC PAUSE AT TOP 4 Sets 10 SUPERSET 2 EXERCISE 1 RENEGADE ROWS (HOME) 4 Sets 8 each arm EXERCISE 2 PUSH UP HOLD WITH SHOULDER TOUCH 4 Sets 10 each arm SUPERSET 3 EXERCISE 1 SIDE PLANK 4 Sets 30 seconds each side EXERCISE 2 LEG RAISES 4 Sets 12 SATURDAY - CARDIO TREADMILL WALK 1 Sets 45 minutes

SUNDAY REST 28