Hello Monday and good morning to you!
After coming out of a great long weekend, I’m a little tired from all the fun, but at the same time I’m excited and energized to get into week five of the Lushious Bikini Body Challenge.
So I know I left you in suspense yesterday……
Since last week was only a three-day weight training week, with a some added cardio, I was thinking, for this week to double up on workouts!
Like, beginning today!
This morning I’m heading into the gym to work glutes & to do come cardio, then tonight after work I’m getting out my resistance band at home and working the gluteus medius.
Double or nothing this week! 🙂 You’re either in or you’re out!
But you’re still in, right?
If you’re interested in the Lushious Bikini Body Challenge,
but didn’t begin on day 1, you can still jump on board!
The challenge is about creating a healthy lifestyle through exercise,
which will energize you, create happiness and improve strength and self-love!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ barbell (can also use dumbbells)
+ bench / stability ball (at home)
+ gymboss interval timer (to time your rest times!! this is a great way to keep on track and burn out the muscle!)
Complete the following reps, resting for 30 seconds after each set.
kettlebell PLIE SQUAT x10 reps x10 sets x30 seconds rest (LOVE THIS!)
barbell GOOD MORNING x10 reps x5 sets x30 seconds rest
barbell FRONT SQUAT x12 reps x5 sets x30 seconds rest
barbell HIP BRIDGE x15 reps x4 sets x30 seconds rest
reverse HYPEREXTENSION x20 reps x3 sets x30 seconds rest
THE EXERCISES IN ACTION
kettlebell PLIE SQUAT
barbell GOOD MORNING
barbell FRONT SQUAT
barbell HIP BRIDGE
Part two is the cardio portion of this workout.
Depending on home or gym workout, choose one of the following:
A ) STATIONARY BIKE: 2 minute warm up, 2 minute cool down, 10 minutes of 30 seconds of SUPER FAST GO! GO! GO! & 30 seconds of taking it NICE & SLOW!
B ) SPRINTS: 3 minute warm up, 5 minute cool down, 12 minutes of 40 second SPRINT & 20 seconds WALK.
+ exercise mat
+ resistance band
Complete the reps for each exercise, without rest, for a total of 4 circuit rounds.
SQUATTING SIDE TO SIDE STEPS x20 reps
kneeling HIP ABDUCTION x10 reps (per side)
standing HIP ABDUCTION x10 reps
THE EXERCISES IN ACTION
SQUATTING SIDE TO SIDE STEPS
kneeling HIP ABDUCTION
standing HIP ABDUCTION
Yay for double or nothing! We are going to have SUCH an awesome week! 🙂