Bikini X Strong 2020 GYM

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Weeks 1-2

Lauren Simpson - Bikini X Strong (GYM)

LOWER BODY BURNER (day 1)

LOWER BODY SCUPLT (day 3)

TOTAL TONED UPPER (day 5)

warmup x2

warmup x2

warmup x2

Superset 1

Superset 1

3 x 10 LOW BAR PAUSED SQUAT

3 x 10 SUMO DEADLIFT 3 x 10 LEG EXTENSION

Exercise 2

Superset 2

Superset 2

Superset 3

Superset 3

• LOW LUNGE - 20 seconds e/s • DOWNWARD DOG - 20 seconds • SINGLE LEG GLUTE BRIDGE PAUSED - 10 e/l • SIDE PLANK - 20 seconds e/s

Exercise 1

3 x 10 LYING LEG CURL TOES DOWN

Superset 3

3 x 12 DB FRONT FOOT ELEVATED SPLIT SQUAT 3 x 12 SMITH MACHINE HIP THRUSTS

Superset 4

3 x 15 LEG PRESS CLOSE STANCE 3 x 15 BACK EXTENSION (ROUNDED BACK)

Exercise 5

3 x 20 STANDING CALF RAISES

LEAN & DEFINE UPPER BODY (day 2) warmup x2

• 8 INCHWORMS • 5 e/s SCORPIONS • 12 BANDED PULL APARTS

Superset 1

3 x 10 ARNOLD PRESS 3 x 10 e/s SINGLE ARM DB ROW

• 20 seconds e/s HALF PIGEON • 12 BODYWEIGHT SQUATS • 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)

3 x 12 GOOD MORNINGS 3 x 12 DEFICIT CURTSY LUNGE 3 x 15 GLUTE BRIDGE (BOOTY BAND) 3 x 15 STIFF LEG DEADLIFTS (TOES ELEVATED ON PLATE)

Superset 4

3 x 15 e/l DECLINE SIDE LEG RAISES 3 x 15 e/l BRIDGE HOLD LEG RAISES 3 x 15 KNEELING SISSY SQUAT

CORE KILLER (day 4) Superset 1

Exercise 4

TREADMILL HIIT INTERVAL SPRINTS – 8 Sets x 30 seconds

GLUTES ON FIRE (day 6) warmup x2

• 10 BOOTY BAND HIP THRUSTS • 10 e/w BOOTY BAND LATERAL WALKS • 20 SECONDS PLANK

Superset 2

Exercise 3

3 x 15 CRUNCHES 3 x 15 e/s BICYCLE CRUNCHES 3 x 15 e/s HIP LIFT PLUS LEG LOWER 3 x 5 e/s ALTERNATING SIDE PLANK ROTATIONS  

3 x 15 DB LATERAL RAISE 3 x 15 DB FRONT RAISE 3 x 15 DUMBBELL REAR DELT FLY

Superset 2

Superset 3

Superset 4

3 x 12 DUMBBELL NEUTRAL GRIP BENCH PRESS 3 x 12 UNDERHAND GRIP BB ROW

Superset 1

3 x 12 DB CHEST PRESS 3 x 12 WIDE GRIP LAT PULLDOWN 3 x 15 CABLE ROPE BICEP CURL 3 x 15 STRAIGHT BAR TRICEP PUSHDOWNS 3 x 12 PUSH UPS

3 x 10 SEATED DB SHOULDER PRESS 3 x 10 PULL UPS WIDE GRIP

3 x 15 e/l REVERSE LUNGE + KNEE UP 3 x 15 IN & OUT SQUAT JUMPS 3 x 15 PUSH UP + 2 X SHOULDER TAPS 3 x 15 DB THRUSTERS 3 x 15 CARDIO BURPEE 3 x 15 CRUNCHES 3 x 15 LEG RAISES 3 x 15 e/s RUSSIAN TWISTS 3 x 15 e/s SLOW PAUSED MOUNTAIN CLIMBERS

Superset 2

• 8 INCHWORMS • 20 SECS DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

STAIRMASTER – 15 mins  

3 x 10 BB HIP THRUST PAUSED REPS 3 10 e/l SINGLE LEG HIP EXTENSION 1 & 1/4 3 x 10 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES 3 x 10 e/l DB B-STANCE RDL 3 x 10 STIFF LEG DB DEADLIFT PULSES

Superset 3

3 x 15 HEELS ELEVATED DUMBBELL GOBLET SQUAT 3 x 15 e/l CABLE KICKBACKS 3 x 15 e/l STANDING CABLE ABDUCTION

Superset 4 – Opt’l Advanced Finisher x2 15 REVERSE HYPER ON BENCH 15 STANDING BOOTY BAND ABDUCTIONS 15 e/l BOOTY BAND KICKBACKS 20 FROG PUMPS

DAY 7 - REST

Weeks 3-4

Lauren Simpson - Bikini X Strong (GYM)

LOWER BODY BURNER (day 1)

LOWER BODY SCULPT (day 3)

TOTAL TONED UPPER (DAY 5)

warmup x2

warmup x2

warmup x2

Superset 1

Superset 1

15 | 12 | 10 | 8 x BACK SQUATS

15 | 12 | 10 | 8 x SUMO DEADLIFT 15 | 12 | 10 | 8 x DB BULGARIAN SPLIT SQUAT

Exercise 2

EXERCISE 2

Superset 2

Superset 3

Exercise 3

• LOW LUNGE - 20 seconds e/s • DOWNWARD DOG - 20 seconds • 10 e/l SINGLE LEG GLUTE BRIDGE PAUSED • SIDE PLANK - 20 seconds e/s

Exercise 1

15 | 12 | 10 | 8 x LYING LEG CURL TOES DOWN 3 x 10 BARBELL RDL 3 SEC ECCENTRIC 3 x 10 HIGH STEP UP

Superset 4

3 x 10 TOP RANGE HIP THRUST 3 x 10 DB SIDE LUNGES

Superset 5 x2

30 seconds BOOTY BAND LATERAL WALKS 30 seconds IN & OUT SQUAT JUMPS 30 seconds BOOTY BAND KICKBACKS 30 seconds BOOTY BAND CLAMS 30 seconds DB SQUAT HOLD

LEAN & DEFINE UPPER BODY (day 2) warmup x2

• 8 INCHWORMS • 5 E/S SCORPIONS • 212 BANDED PULL APARTS

Superset 1

15 | 12 | 10 | 8 x STANDING BB SHOULDER PRESS 15 | 12 | 10 | 8 x UNDERHAND GRIP LAT PULLDOWN

Superset 2

15 | 12 | 10 | 8 x BENCH PRESS 15 | 12 | 10 | 8 x SUPINATED BENT OVER ROW

Superset 3

3 x 15 HAMMER CURLS 3 x 15 CABLE ROPE TRICEP EXTENSION 3 x 20 FACE PULLS

Superset 4

3 x 12 CABLE CRUNCHES 3 x 10 e/s CABLE WOODCHOPS 3 x 60 seconds PLANK

• 20 seconds HALF PIGEON • 12 BODYWEIGHT SQUATS • 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)

3 x 10 LEG PRESS DOUBLE PULSE 3 X 10 TRIPLE CONTRACTION LEG EXT

Superset 4

3 X 20 ELEVATED KB SUMO SQUAT 3 x 10 e/l EXTENDED CLAM SHELLS

Superset 4

3 x 10 BOOTY BAND GOBLET SQUAT 3 x 15 HIP THRUST PAUSED 3 x 20 SEATED FORWARD LEANING ABDUCTIONS (HOME)

CORE KILLER (day 4) Superset 1

• 3 X 12 KB BOX SQUAT • 3 X 12 e/a ALT SINGLE BENT OVER ROWS • 3 x 12 DB DEADLIFT + SQUAT COMBO • 3 x 12 WEIGHTED SQUAT JUMPS

Superset 2

• 8 INCHWORMS • 20 seconds DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

15 | 12 | 10 | 8 x ARNOLD PRESS 15 | 12 | 10 | 8 x ASSISTED PULL UP NEUTRAL GRIP 3 X 12 SEATED ECCENTRIC SHOULDER PRESS 3 X 12 ROPE STRAIGHT ARM PULLDOWN

Superset 3

3 X 15 Y RAISE 3 X 15 SEATED DB LATERAL RAISE 3 X 15 PLATE CURL TO OVERHEAD PRESS

Exercise 4

STAIRMASTER x 30 floors

GLUTES ON FIRE (DAY 6) warmup x2

• 10 BOOTY BAND HIP THRUSTS • 10 e/s BOOTY BAND LATERAL WALKS • 20 seconds PLANK

Superset 1

15 | 12 | 10 | 8 x BB HIP THRUST PAUSED REPS 15 | 12 | 10 | 8 x BB BRIDGE ABDUCTIONS

Exercise 2

3 x 12 STANDING DB SHOULDER PRESS 3 x 12 DB ALTERNATING LUNGES 3 x 12 e/a RENEGADE ROWS 3 x 15 DB SWINGS

3 X 12 REVERSE HACK SQUAT

Exercise 3

3 x 10 DEADLIFTS 3 x 12 ROUNDED BACK EXTENSIONS 3 x 12 e/l CABLE KICKBACKS

3 x 50 FROG PUMPS

Exercise 4

TREADMILL – 20 minutes

Exercise 3

3 x 12 LYING LEG CURL - 4 SEC ECCENTRIC

Superset 4

Exercise 5

3 x 15 e/l SINGLE LEG CALF RAISES

DAY 7 (rest)

Weeks 5-6

Lauren Simpson - Bikini X Strong (GYM)

LOWER BODY BURNER (Day 1)

LOWER BODY SCULPT (Day 3)

warmup x2

warmup x2

• 20 secs e/s LOW LUNGE • 2 secs DOWNWARD DOG • 10 e/s SINGLE LEG GLUTE BRIDGE PAUSED • 20 secs e/s SIDE PLANK

Exercise 1

4 x 8 DEADLIFTS

Exercise 2

• 20 secs e/s HALF PIGEON • 12 BODYWEIGHT SQUATS • 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)

Exercise 1

4 x 8 HIGH BAR SQUAT 1 & ¼ REP

Exercise 2

4 x 8 TRIPLE CONTRACTION LEG EXTENSION

Superset 1

4 x 10 BB OVERHEAD PRESS 3 SEC ECCENTRIC 4 x 8 LATERAL RAISE 1 & 1/4 REPS

Superset 2

4 x 10 Y RAISES 2 SEC PAUSE AT TOP 4 x 8 e/a KNEELING SINGLE ARM ARNOLD PRESS

Superset 3

4 x 8 e/a ALTERNATING DB FRONT RAISE 4 x 15 ROPE REAR DELT ROW

Superset 3

Superset 4

4 x 8 e/l DB BULGARIAN SPLIT SQUAT 4 x 10 BACK EXTENSION

4 x 10 HACK SQUAT CLOSE STANCE 4 x 10 HACK SQUAT WIDE STANCE 4 x 10 e/l WALKING LUNGES

Superset 4

Superset 4

Exercise 3

Superset 5

Superset 5

GLUTES ON FIRE (Day 6)

4 x 8 LYING LEG CURL TOES IN 4 SEC ECCENTRIC

Superset 3

4 x 10 REVERSE HACK SQUAT 4 x 12 DB HIP THRUST PAUSED 3 x 15 SWISS BALL HAMSTRING CURLS 3 x 15 CABLE ROMANIAN DEADLIFT 3 x 15 BANDED HOVER ABDUCTIONS

4 x 15 LEG PRESS CLOSE STANCE 4 x 60 secs WEIGHTED WALL SIT 2 x 8 e/l DB FRONT FOOT ELEVATED SPLIT SQUAT 1 & 1/4 REPS 2 x 8 e/l DB FRONT FOOT ELEVATED SPLIT SQUAT 2 x 8 e/l FRONT FOOT ELEVATED SPLIT SQUAT

LEAN & DEFINE UPPER BODY (Day 2)

CORE KILLER (Day 4)

warmup x2

Superset 1

• 8 INCHWORMS • 5 e/s SCORPIONS • 12 BANDED PULL APARTS

Exercise 1

4 x 10 T-BAR ROW

Exercise 2

4 x 10 PULL UPS NEUTRAL GRIP

Superset 3

4 x 10 e/a SINGLE ARM ROPE PULLDOWN 4 x 8 SEATED ROW 1 & 1/4 REPS (HANDLE BAR)

Superset 4

4 x 10 BARBELL INCLINE BENCH PRESS 4 x 12 DECLINE PUSH UPS

Superset 5

4 x 12 HANGING KNEE RAISES 4 x 12 CABLE CRUNCHES 4 x 12 HIP LIFT PLUS LEG LOWER 4 x 8 e/s SIDE PLANK ROTATIONS

4 x 15 DB WIDE SQUAT PULSES 4 x 10 e/a ALT SINGLE BENT OVER ROWS 4 x 12 DB BENT OVER ROW 4 x 12 e/l DB CURTSY LUNGE HOME 4 x 12 FORWARD JUMP BURPEE

Superset 2

4 x 12 e/l BB B-STANCE RDL SINGLE LEG 4 x 12 e/a RENEGADE ROWS (HOME) 4 x 12 e/l SPLIT LUNGES ALTERNATING 4 x 15 e/s SLOW PAUSED MOUNTAIN CLIMBERS

Exercise 3

STAIRMASTER – 25 minutes

TOTAL TONED UPPER (Day 5) warmup x2

• 8 INCHWORMS • 20 secs DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

4 x 15 BARBELL CURLS 4 x 15 BB SKULL CRUSHERS 4 x 15 PLATE CURL TO OVERHEAD PRESS EXERCISE BIKE SPRINTS – 10 sets x 30 seconds

warmup x2

• 8 INCHWORMS • 20 secs DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

Superset 1

4 x 1 HIP THRUSTS 5 + 5 METHOD 4 x 8 LYING LEG CURL TOES DOWN

Superset 2

4 x 10 HEELS ELEVATED GOBLET SQUAT 1 & ¼ REP HOME 4 x 10 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES

Superset 3

4 x 10 GOOD MORNINGS 4 x 10 e/l GLUTE PUSHDOWN

Exercise 4

2 x 30 DEFICIT DB FROG PUMPS

Superset 5 - Opt’l Advanced Finisher 2 x 12 BB BRIDGE ABDUCTIONS 2 x 12 e/l BOOTY BAND STEP OUTS 2 x 12 e/l BOOTY BAND B STANCE SQUATS 2 x 12 STANDING BOOTY BAND ABDUCTIONS 2 x 12 e/l BOOTY BAND KICKBACKS 2 x 12 SQUAT JUMPS WITH BOOTY BAND

Day 7 (rest)

Weeks 7-8

Lauren Simpson - Bikini X Strong (GYM)

LOWER BODY BURNER (Day 1)

LOWER BODY SCULPT (Day 3)

TOTAL TONED UPPER (Day 5)

Warmup x2

Warmup x2

Warmup x2

Exercise 1

Superset 1

• 20 seconds e/s LOW LUNGE • 20 seconds DOWNWARD DOG • 10 e/l SINGLE LEG GLUTE BRIDGE PAUSED • 20 seconds e/s SIDE PLANK

Exercise 1

6 x 6 LOW BAR BACK SQUAT

Exercise 2

6 x 8 LYING LEG CURL

Superset 3

4 x 6 DEADLIFTS 4 x 8 e/l FRONT HEEL ELEVATED SPLIT SQUAT

Superset 4

4 x 8 BARBELL DEADSTOP HIP THRUST 4 x 20 BB BRIDGE ABDUCTIONS

Exercise 5

2 x 50 BOOTY BAND FEET ELEVATED BRIDGE

LEAN & DEFINE UPPER BODY (Day 2) Warmup x2

• 8 x INCHWORMS • 5 e/s SCORPIONS • 12 x BANDED PULL APARTS

Superset 1

4 x 8 45 DEGREE DB BENCH PRESS 1&1/4 REP 4 x 10 e/a SINGLE ARM DB ROW

Superset 2

4 x 10 SEATED NEUTRAL GRIP SHOULDER PRESS 4 x 12 ROPE STRAIGHT ARM PULLDOWN

Superset 3

4 x 12 PULL UPS WIDE GRIP 4 x 10 DB LATERAL RAISE 4 x 10 LATERAL RAISE PULSES

Superset 4

3 x 20 e/s FLUTTER KICKS 3 x 15 DB V-SIT 3 x 15 e/s RUSSIAN TWISTS 3 x 10 e/s ANKLE REACH’S 3 x 45 seconds PLANK

• 20 seconds e/s HALF PIGEON • 12 BODYWEIGHT SQUATS • 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)

4 x 10 LEG PRESS HIGH AND WIDE

Exercise 2

4 x 10 TRIPLE CONTRACTION LEG EXTENSION

Superset 3

4 x 10 GOOD MORNINGS 4 x 10 e/l DB STEP DOWNS

Superset 4

4 x 10 HIP THRUST TRIPLE CONTRACTION 4 x 10 45 DEGREE BACK EXTENSION PAUSED

Superset 5

4 x 10 STANDING CALF RAISES TOES IN 4 x 10 STANDING CALF RAISES 4 x 10 STANDING CALF RAISES TOES OUT

CORE KILLER (Day 4) Superset 1

4 x 15 PUSH UP + 2 X SHOULDER TAPS 4 x 15 STRAIGHT LEG JACKKNIFES 4 x 15 WALK OUT 4 x 15 SUMO SQUAT + BURPEE 4 x 40 seconds DB SQUAT HOLD

Superset 2

• 8 INCHWORMS • 20 seconds DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

4 x 10 45 DEGREE DB BENCH PRESS 1 & ¼ REP 4 x 10 Y RAISE TO LATERAL RAISE

Superset 2

4 x 12 LAT PULL DOWN PRONATED & LEAN AWAY 1 & ¼ REPS 4 x 15 AROUND THE WORLD 4 x 15 SEATED FACE PULL

Superset 3

4 x 15 CABLE ROPE BICEP CURL 4 x 15 CABLE ROPE TRICEP EXTENSION 4 x 15 PLATE CURL TO OVERHEAD PRESS

Exercise 4

TREADMILL HIIT INTERVAL SPRINTS – 16 Sets 20 seconds

GLUTES ON FIRE (Day 6) Warmup x2

• 8 INCHWORMS • 20 seconds DOWNWARD DOG • 12 BOOTY BAND ARM RAISES

Superset 1

4 x 15 REVERSE HACK SQUAT 4 x 12 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES

4 x 15 e/l REVERSE LUNGES 4 x 20 PLANK CLIMBS 4 x 15 e/a RENEGADE ROWS (HOME) 4 x 15 KNEE SQUEEZE TO DISH HOME 4 x 15 IN & OUT SQUAT JUMPS

Superset 2

Exercise 3

3 x 30 ABDUCTOR MACHINE UPRIGHT

TREADMILL – 30 minutes

4 x 15 CABLE ROPE PULL THROUGH 4 x 12 ELEVATED KB SUMO SQUAT 4 x 12 DB 1 + 1/4 REP ROMANIAN DEADLIFT

Exercise 3

Superset 4

2 x 15 e/l BOOTY BAND DONKEY KICKS 2 x 15 e/l FIRE HYDRANTS (BOOTY BAND) 2 x 15 e/l KICKBACK CROSSOVER 2 x 15 BANDED HOVER ABDUCTIONS

Day 7 (rest)

Weeks 9-10

Lauren Simpson - Bikini X Strong (GYM)

LOWER BODY (Day 1)

LOWER BODY (Day 4)

Warmup x2

Warmup x2

Superset 1

Superset 1

Superset 2

Superset 2

Exercise 3

Exercise 3

UPPER BODY (Day 2)

UPPER BODY (Day 5)

Warmup x2

Warmup x2

Superset 1

Superset 1

Superset 2

Superset 2

Superset 3

Superset 3

CARDIO (Day 3)

CARDIO (Day 6)

• 30 seconds INCHWORMS • 30 seconds e/s LOW LUNGE • 30 seconds e/s HALF PIGEON

4 x 10 e/l EXERCISE SINGLE LEG BOX SQUAT (HOME) 4 x e/a DB OVERHEAD LUNGES 4 x 10 e/s KB SIDE TO SIDE LUNGES 4 x 15 DB GLUTE BRIDGE 3 x 15 SWISS BALL HAMSTRING CURLS

• 30 seconds INCHWORMS • 30 seconds e/s SCORPIONS • 30 seconds CAT COWS • 30 seconds DOWNWARD DOG

4 x 10 ARNOLD PRESS 4 x 10 DB PULLOVERS 4 x 10 PUSH UPS 4 x 10 SUPERMAN 4 x 10 DB BICEP CURLS 4 x 10 OVERHEAD DB TRICEP PRESS

TREADMILL WALK 1 Sets 45 minutes

• 30 seconds INCHWORMS • 30 seconds e/s LOW LUNGE • 30 seconds e/s HALF PIGEON

4 x 10 e/a KB OVERHEAD SQUAT 4 x 10 KB SWINGS 4 x 12 e/a KB SINGLE LEG DEADLIFTS 4 x 10 e/w PLATED DUCK WALKS 4 x 10 e/l STEP DOWNS

• 30 seconds INCHWORMS • 30 seconds e/s SCORPIONS • 30 seconds CAT COWS • 30 seconds DOWNWARD DOG

4 x 10 BANDED PULL APARTS 4 x 10 LATERAL RAISE 2 SEC PAUSE AT TOP 4 x 8 e/a RENEGADE ROWS (HOME) 4 x 10 e/a PUSH UP HOLD WITH SHOULDER TOUCH 4 x 30 seconds e/s SIDE PLANK 4 x 12 LEG RAISES

TREADMILL WALK 1 Sets 45 minutes

Day 7 (rest)