Bikini season is right around the corner, but staying cooped up in a gym while the sun's shining isn't my idea of fun. You can sculpt your ideal beach body—and still enjoy the wonderful world of warm weather—without training multiple hours a day!

To that end, today's session is all about getting the most bang for your buck by fitting more exercises into less time than a traditional workout. This full-body circuit will target your physique from head to toe, with exercises alternating between lower-, upper-, and total-body work.

You'll hit your quads, hamstrings, and glutes with squats, strengthen and sculpt your shoulders with plank rows, hit your quads again with lunges, and work your way to greatness—and improve overall conditioning—with total-body dumbbell thrusters.

Once you complete this circuit four times, resting as little as possible between rounds, get ready to run. You'll burn off any extra energy—and calories—with a finisher of interval sprints. Ten rounds of 30 seconds on and 30 seconds off, and you—and your dream summer body—will be ready for some R and R on the beach!

Total-Body Bikini Workout
Circuit: 4 Rounds
1
Barbell Squat
1 set, 10 reps
2
Plank
1 set, 10 reps
3
Barbell Walking Lunge
1 set, 10 reps (per side)
4
Running, Treadmill
10 sets, 30 rounds (30 sec. on, 30 off)

Pro Exercise Tips

Squat

null

The back squat is all about lining your knees up with your ankles, keeping your chest up, and maintaining a tight core. Push your knees out, and keep the weight in your heels.

Performix Pro Whey +
Performix Pro Whey +
Protein contributes to a growth in muscle mass!

Plank Row

null

As you pull the weight up for your dumbbell row, rotate your back a little and squeeze before dropping the weight down.

Walking Lunge

null

With each lunge, get as low as possible, really squeezing your core and glutes to activate your muscles. Keep your core tight, your chest up, and power through this movement.

Dumbbell Thruster

null

This exercise is a great finishing total-body killer because it works everything from your shoulders and glutes to your hamstrings and quads. It'll be sure to get your heart rate going.

Interval Sprints

null

Once you complete your circuit, it's time to complete 10 full rounds of sprints for 30 seconds on, 30 seconds off. Sprints are great for high-intensity exercise. They burn more calories in less time than traditional steady-state cardio, getting you to your bikini body faster.

About the Author

Contributing Writer

Contributing Writer

Bikini season is right around the corner, but staying cooped ...

View all articles by this author

You May Like

Kris Gethin: Man Of Iron, Week 23
Kris Gethin: Man Of Iron, Week 23
Craig Capurso's Ultimate Leg Workout
Craig Capurso's Ultimate Leg Workout
Kris Gethin: Man Of Iron, Week 22
Kris Gethin: Man Of Iron, Week 22
Pre-Photo Shoot Shoulder And Arm Workout
Pre-Photo Shoot Shoulder And Arm Workout
Your 4-Week Plan For Guaranteed Fat Loss
Your 4-Week Plan For Guaranteed Fat Loss
Strong Chest, Big Chest: Build Mass That'll Work For You!
Strong Chest, Big Chest: Build Mass That'll Work For You!