Bikini-Body Workout: 4 Weeks To Your Best Body!

Whether you're itching for summer or planning a vacation to the beach, you can get your body ready for bikini weather in 4 short weeks with this complete training, nutrition, and supplement guide!

Your bikini called. It wants to know if you'll be meeting it like you promised last year year—you know, with a killer beach-ready body and all?

If that question just set off your panic alarm, don't worry! It's never too late to get down to business and make super strides toward your dream physique, so let's get you started now.

As a seasoned fitness model, I know the secret sauce to whip my body into shape during crunch time: discipline, a proper training program, and a fork—with which to eat nourishing foods, of course!

OK, perhaps these aren't so secret, but they are key ingredients in the recipe for beach-body success. I'll lay out a workout, nutrition plan, and supplement guide for you. All I ask in return is your full commitment for four weeks!

4 Weeks to Beach Ready

Whether you have a vacation planned or just want to prep for summer, with four weeks you can get into beach-body shape. You'll do the same workout split with the same exercises for the whole month to hit your entire body, but each week you'll ramp up the intensity through the use of supersets, dropsets, and circuits, helping you sculpt muscle while burning a ton of fat.




Read this overview of the training plan before you hit the gym, and then show no mercy to those stubborn love handles!

Beach-Body Training Overview

Week 1 Get Started

Get ready to rock and roll! During this week, familiarize yourself with the daily workouts and exercises. Do straight sets of all your moves here, resting 30-45 seconds between each set.

You'll be doing three days of high-intensity interval training (HIIT) for 20 minutes per session. Your HIIT workouts can be done just about anywhere with outdoor sprints or on the treadmill, elliptical, or bike.

Note: I like to train HIIT on Monday, Wednesday, and Friday, but you're welcome to incorporate your cardio workouts on the days that work best for you.

Week 2 Supersets

Time to ramp up the intensity! This week, you'll pair exercises together and perform the workouts in supersets. A superset means that you do two movements back-to-back with no rest. After doing both exercises, you've done one superset.

Assuming you do the exercises in the same order as prescribed, the first superset will include the first two exercises of the workout, the second superset will consist of the following two exercises, and so on. Rest 30-45 seconds between each superset for adequate recovery.

Keep up your three days of HIIT cardio, and try to work a little harder than you did in Week 1.

Week 3 Super Dropsets

You'll continue with supersets this week, but on the last set of each superset, you'll perform a dropset on both exercises. During a dropset, you simply continue the exercise with a lower weight after you've achieved "failure" with the higher weight.

For example, in your glutes and hamstrings workout, you'll do three supersets of lying leg curls and step-ups, just like you did in Week 2. On the fourth superset, however, you'll do a dropset of lying leg curls followed immediately by a dropset of step-ups. Rest 45-60 seconds between supersets.

Leg press


Note: You can skip dropsets for the plyometric and abdominal workouts, so do those workouts exactly as you did them in Week 2.

Continue with your three days of HIIT, but add two 10-minute sessions of walking bodyweight lunges—to really hit your legs and butt before bikini season!—and one 15- to 30-minute steady-state cardio workout of your choice.

Week 4 Circuit Speed

Go hard or stay home—instead of going to the beach, that is—in this last week!

Perform all the exercises each day in a continuous circuit for the prescribed number of reps with little to no rest in between moves. Rest 60-90 seconds after each round, then hit it again for a total of four rounds. Your cardio program is the same as Week 3, but muster up any extra energy you may have to really bring it home!




Daily Workouts

Day 1: Glutes and Hamstrings
1

Lying leg curl

4 sets of 15-20 reps
Lying Leg Curls Lying Leg Curls

2

Step-up

4 sets of 15-20 reps each leg
Step-up Step-up

3

Side-step squat

4 sets of 15-20 reps each side
Side-step squat Side-step squat

4

Romanian deadlift

4 sets of 15-20 reps
Romanian Deadlift Romanian Deadlift

5

Reverse lunge off platform

4 sets of 15-20 reps each side
Reverse lunge off platform Reverse lunge off platform

6

Plie dumbbell squat

4 sets of 15-20 reps
Plie Dumbbell Squat Plie Dumbbell Squat

7

Barbell hip thrust

4 sets of 15-20 reps
Barbell Hip Thrust Barbell Hip Thrust

8

Cable kick-back

4 sets of 15-20 reps each side
Cable kick-back Cable kick-back


Day 2: Shoulders, Triceps, and Chest
1

Seated Arnold dumbbell press

4 sets of 12-15 reps
Seated Arnold dumbbell press Seated Arnold dumbbell press

2

Close-grip push-up

4 sets of 12-15 reps
Close-grip push-up Close-grip push-up

3
Dumbbell bent-over rear lateral raise Dumbbell bent-over rear lateral raise

4

Dumbbell lateral-to-front raise

4 sets of 12-15 reps
Dumbbell lateral-to-front raise Dumbbell lateral-to-front raise

5

Upright cable row

4 sets of 12-15 reps
Upright Cable Row Upright Cable Row

6

Cable reverse-grip press-down

4 sets of 12-15 reps
Cable reverse-grip press-down Cable reverse-grip press-down

7

Skullcrusher

4 sets of 12-15 reps
Skullcrusher Skullcrusher

8

Close-grip bench press

4 sets of 12-15 reps
Close-grip bench press Close-grip bench press


Day 3: Plyometrics
1

Box jump

3 sets of 10-20 reps
Box jump Box jump

2

Lunge jump

3 sets of 10-20 reps
Lunge jump Lunge jump

3

Squat jump

3 sets of 10-20 reps
Squat jump Squat jump

4

Mountain climber

3 sets of 20-25 reps
Mountain Climbers Mountain Climbers

5

Burpee (with push-up and jump)

3 sets of 10-20 reps
Burpee Burpee

6

Ski hop

3 sets of 20-25 reps
Ski hop Ski hop

7

Tuck jump

3 sets of 10-20 reps
Knee Tuck Jump Knee Tuck Jump

8

High skip

3 sets of 20-25 reps
High skip High skip


Day 4: Quads and Calves
1

Leg extension

4 sets of 10-12 reps
Leg Extensions Leg Extensions

2

Walking lunge

4 sets of 10-12 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Barbell squat

4 sets of 10-12 reps
Barbell Squat Barbell Squat

4

Split squat

4 sets of 10-12 reps
Split Squats Split Squats

5

Leg press

4 sets of 10-12 reps
Leg Press Leg Press

6

Calf raise (on leg Press)

4 sets of 10-12 reps
Calf raise (on leg Press) Calf raise (on leg Press)

7

Seated calf raise

4 sets of 10-12 reps
Seated Calf Raise Seated Calf Raise

8

Long jump

4 sets of 10-12 reps
Long jump Long jump


Day 5: Back and Biceps
1

Wide-grip pull-up

4 sets of 12-15 reps
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up

2

Underhand inverted row

4 sets of 12-15 reps
Underhand inverted row Underhand inverted row

3

Wide-grip lat pull-down

4 sets of 12-15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Underhand bent-over barbell row

4 sets of 12-15 reps
Underhand bent-over barbell row Underhand bent-over barbell row

5
Underhand close-grip lat pull-down Underhand close-grip lat pull-down

6

V-handle seated cable row

4 sets of 12-15 reps
V-handle seated cable row V-handle seated cable row

7
Standing high-pulley cable biceps curl Standing high-pulley cable biceps curl

8

Alternating dumbbell hammer curl

4 sets of 12-15 reps each arm
Alternate Hammer Curl Alternate Hammer Curl


Day 6: Abs
1

Crunch

3 sets of 15-20 reps
Crunch Crunch

2

Cocoons

3 sets of 15-20 reps
Cocoon Cocoon

3

Butterfly crunch

3 sets of 15-20 reps
Butterfly crunch Butterfly crunch

4

Bicycle

3 sets of 15-20 each side reps
Bicycle Bicycle

5

Bottoms-up

3 sets of 15-20 reps
Bottoms-up Bottoms-up

6

Scissor kick

3 sets of 15-20 each side reps
Scissor Kick Scissor Kick

7

Plank

3 sets of 60-90 second hold
Plank Plank

8

V-up

3 sets of 15-20 reps
V-up V-up



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Beach Body Nutrition Overview

Working out is only half the battle for your bikini body. The rest of your work takes place in the culinary arena that is your kitchen. Diet is probably the largest driver of fat loss, so proper nutrition is of the utmost importance. A little forethought with meal planning and time spent in the kitchen will help you come a long way!



Sample Meal Plan

Here's a slice of my recommended daily meal plan on this program. This is just a sample, so don't feel like you have to eat exactly the same foods every day. However, note that the combinations of foods are designed to make you feel satiated while still helping you lose weight. As you make your own meals, try to keep a similar structure.

If you feel hungry, pile on more veggies to any meal to keep those pesky hunger pangs at bay. Veggies are unlimited in your program, so eat up!

Meal #1

Egg Whites: 4


Oatmeal: 1/2 cup


Banana: 1/2 cup


Sugar-free syrup


Meal #3

Sliced turkey: 4 oz.


Avocado: 1 oz.


Sliced jalapenos


Green beans: 1 cup


Meal #4 (Pre-workout)

Flank steak (cooked): 4 oz.


Corn tortillas: 2


Diced onion and cilantro


Shredded cabbage: 1 cup


Meal #5 (Post-workout)

Chicken breast meat: 4 oz.


Rice: 1/2 cup


Veggies (your choice) 1 cup


Meal #6

FitMiss Delight Protein: 1-1/2 scoops




Important nutrition tips

  • Don't skip meals if you're used to eating regularly. Skipping meals can cause you to overeat when you finally do get to chow down, so eating on a schedule with balanced meals will help you accomplish your goals!
  • Drink plenty of water—I drink a gallon a day—to stay hydrated and help you feel full. Sometimes it's hard to tell whether you just need water or are actually hungry!
  • Eat protein at every meal. Protein is more satiating than carbs or fats, so it keeps you feeling full longer. It also helps preserve muscle mass, which is important on any fat-loss program.
  • Eat unlimited fibrous veggies, such as asparagus, Brussels sprouts, celery, cabbage, green beans, kale, broccoli, cauliflower, and spinach. It is practically impossible to overeat these veggies. Plus, by eating more of them, you'll feel fuller and be less likely to overeat other foods. Ultimately, this helps your waistline!
  • Four weeks will go by fast, but each day can drag on forever if you're not used to eating "diet" foods. You shouldn't completely deprive yourself, so enjoy your favorite foods in moderation. It's better to eat one brownie than to inhale an entire box when your cravings hit really hard.
  • If you have a particularly troublesome sweet tooth, you can even make healthier alternatives of your favorite treats! Allowing yourself your favorites will enable you to stick to the program better and enjoy the process, rather than falling off the deep end because you feel deprived. The Bodybuilding.com Healthy Recipe Database is the perfect place to find new recipes.
  • Remember that failure is normal. You can't control everything in life, so if you fall off one day with your diet, workout, or even both, it's not the end of the world! Dust yourself off and do it right the next day.

Beach-Body Supplements

There are no magical supplements to do the work of weight loss for you. Supplements are simply an addition to your airtight workout program and diet plan. Proper supplementation can help keep your energy high when pushing to meet an accelerated weight-loss goal.

Branched-chain amino acids can assist with recovery and heavy or intense lifting sessions when your energy is otherwise flagging.

The few supplements I recommend during a weight-loss phase are:

  • A multivitamin to fill in nutritional gaps in your diet. Since you're eating fewer calories overall, that means fewer nutrients, so a multi provides great micronutrient insurance.
  • CLA to support healthy weight loss and promote recovery.
  • Protein powders to help you meet your muscle-building protein daily targets. Plus, protein powders are often delicious, can help you fight cravings, and are incredibly versatile!
  • Branched-chain amino acids (BCAAs) to assist with recovery and give you a source of energy during intense lifting sessions.
  • A fat burner, which is the proverbial cherry on top to help suppress your appetite and boost your overall weight loss. I don't recommend using most fat burners for more than four weeks at a time, since many of them contain stimulants, which you may not be accustomed to.

Supplement schedule

Morning

Multivitamin: 1 serving


CLA: 1.5 g


Fat burner: 1 serving

Afternoon

Multivitamin: 1 serving


CLA: 1.5 g


Intra-workout

BCAAs: 1-2 scoops


Post-workout
Evening

CLA: 1.5 g


Anytime

BCAAs: 1-2 scoops




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