This time of year I get LOTS of emails (and clients) that go like this,
“I’m going away soon and I need to look better, what do I do?”
First you need to get your diet in line, if it’s not you’re screwed.
But I’m gonna assume that you’re good already training hard, eating really well and you just need to “tighten up” some.
Personally, I think these “This workout is great for this or that” posts blow.
But, F-it…this is pretty much <—-programs should be individualized, even if they’re similar—-> what I do with a female in this situation as a template.
Keep in mind: This ain’t gonna take you from worst to first, sorry, nothing is…it’s just a tune-up for someone who is already in the game.
From my experience, when female clients come looking for workouts to look good in a bikini it means prioritizing:
- Glutes
- Legs (Quads/ Hams)
- Core (Diet, diet, diet)
- Upper Back/ Shoulders
This is a three-day a week plan alternating A/B/A/B.
So week one you’ll do A, B, A. Week 2 B, A, B, got it?
Day A:
Warm Up: Foam rolling/ Hip Flexor/ Chest Stretches
1) Cat Camel Stretch x 10
2) Thoracic Rotations x 10 (each side)
3) Hip Circles x 10 (each side)
4) Bent Knee Hip Extensions x 10 (each side)
5) Hip Hinge x 10
6) Scap Wall Slides x 10
7) Band Pull Apart x 10
8) Wall Squat x 10
| Exercise |
Sets |
Reps |
Rest |
| 1a) Barbell Glute Bridge |
4 |
8 |
30’s |
| 1b) Pushups |
3 |
AMAP |
30’s |
| 2a) Goblet Squat |
3 |
8 |
30’s |
| 2b) TRX Row |
3 |
AMAP |
30’s |
| 3a) Feet on Bench Or Cable Abduction |
3 |
20 |
none |
| 3b) TRX Cable Pull-Apart |
3 |
15 |
none |
| 3c) Plank Roll |
3 |
30’s Each Side |
none |
| 4a) Kettlebell Swing |
5 |
15-20 |
30-60’s as needed |
Day B:
Warm Up: Foam rolling/ Hip Flexor/ Chest Stretches
1) Cat Camel Stretch x 10
2) Thoracic Rotations x 10 (each side)
3) Hip Circles x 10 (each side)
4) Bent Knee Hip Extensions x 10 (each side)
5) SLDL x 10 (each side, no weight)
6) Scap Wall Slides x 10
7) D1/ D2 Pull-Aparts x 10
8) Sitting Kneeouts x 20
| Exercise |
Sets |
Reps |
Rest |
| 1a) BSS w/added ROM |
3 |
8-12 |
30’s |
| 1b) Tall Kneeling Corner Press |
3 |
8 |
30’s |
| 1c) Standing 1 Arm Cable Row |
3 |
8 |
30’s |
| 2a) One Leg Hip Thrust |
3 |
AMAP |
30’s |
| 2b) Stir The Pot |
3 |
10 (Both Ways) |
30’s |
| 3a) HIIT (Ropes or Sled Push) |
12 |
10’s on |
30’s off |
This program is not for a beginner!
and is a free PDF download if you click here.
If you’ve been training for a while and have a good base, you should be able to tolerate this and make improvements. Otherwise, this you’ll likely get buried by this workload.
Notes:
- 4 weeks in length.
- Active rest or easy cardio on “off” days, no extra intervals or sprints.
- Exercises are paired or tri-sets. Ex. 1a)/ 1b, 1a/1b, 1a/1b, 2a/2b,2a/2b, etc.
- AMAP = As Many (Good) Reps as Possible
- Move up in weight whenever you can.
- HIIT = High Intensity Interval Training, 10 seconds ALL OUT with 30 seconds rest.
- Yes, you repeat workouts. “Muscle Confusion” is BS, you don’t get better unless you can learn the exercises and progress in them, constantly starting over is a good way to get no where.
- Your core will get a lot of work simply by doing the lifts correctly and “staying tight”
- We avoid excessive (you still need some) oblique work which can result in a “boxy” look.
- Click here or on the pic to download.
No strings attached, this is totally free. You don’t have to subscribe, opt-in, whatever to get it. Just click and you’re good to go.
About Roy:
