{"id":6764,"date":"2017-01-11T01:32:39","date_gmt":"2017-01-11T01:32:39","guid":{"rendered":"https:\/\/fitnfemale.de\/bikini-body-das-4-wochen-programm-zur-topform-2\/"},"modified":"2018-04-27T19:26:10","modified_gmt":"2018-04-27T18:26:10","slug":"bikini-body-the-4-week-program-to-topform-2","status":"publish","type":"post","link":"https:\/\/fitnfemale.com\/en\/bikini-body-the-4-week-program-to-topform-2\/","title":{"rendered":"Bikini body: The 4-week program to top shape"},"content":{"rendered":"

Your bikini is calling. He wants to know if you made good on your promise and got a killer body. Are your alarm bells ringing now? Rest assured, with these complete workouts and tips on nutrition and supplementation, you can get your body ready for bikini weather. All you have to do is give this program your full attention for four weeks.<\/p>\n

Four weeks for the beach figure<\/h2>\n

You'll always do the same workout split and exercises. But each week you'll increase the intensity and use supersets, drop sets, and circuits to build female muscle and lose fat. Read this workout plan before you go to the gym and then give it your all there.<\/p>\n

Overview of your beach body workout<\/h2>\n

Week 1: Here we go<\/strong>
\nThe first week is all about getting used to the routines and exercises. You should do each set completely and take a break of 30 to 45 seconds between sets.
\nYou will do HIIT (High-Intensity Interval Training) for 20 minutes per session for three days. You can choose the cardio machine of your choice. Which days you want to take for this is also up to you.<\/p>\n

Week 2: Supersets<\/strong>
\nThe intensity is increased. This week you combine two exercises as supersets. This means that you do the two workouts directly one after the other and without a break. Take the first two exercises of your training plan. The next two are for the second superset (and so on). Between each superset you can pause for 30 to 45 seconds.
\nAgain, do your HIIT workout for three days and try to push it a little harder.<\/p>\n

Week 3: Super Drop Sets<\/strong>
\nYou continue with the supersets, but on the last pass of each superset you add a drop set to both exercises. During a drop set, you continue the movements with a lighter weight after you could no longer lift the heavier weight.
\nNote: On the days of plyometric exercises and abdominal training, omit the drop sets and proceed as in the second week.
\nContinue with your 3-day HIIT workout, but do two additional 10-minute runs of walking lunges (without added weights). This gets in your legs and butt nicely. Add to that a 15- to 30-minute \"regular\" cardio session of your choice.<\/p>\n

Week 4: Circuit speed<\/strong>
\nTrain hard this last week or stay home instead of going to the beach. Do all the exercises every day in a continuous circuit workout with the prescribed number of repetitions and with little to no rest within the circuit. You can rest for 60 to 90 seconds between two rounds. Do a total of four circuits.
\nYour cardio program is identical to the one from the third week. Improve it by using a little more energy and intensity.<\/p>\n

The workouts<\/h2>\n

Day 1: buttocks and hips<\/strong>
\n1. lying leg curl - 4 sets of 15 to 20 repetitions.
\n2. stair climbers (\"step-ups\") - 4 sets of 15 to 20 repetitions per leg.
\n3. squats with leg to the side - 4 sets of 15 to 20 repetitions per side.
\n4. romanian deadlift - 4 sets with 15 to 20 repetitions
\n5. squat with lunge - 4 sets of 15 to 20 repetitions per side.
\n6. squat with dumbbell between the legs - 4 sets of 15 to 20 repetitions.
\n7. hip lift with barbell on the hips and shoulders on the bench - 4 sets of 15 to 20 repetitions.
\n8. kick-backs on the cable - 4 sets of 15 to 20 repetitions per side.<\/p>\n

Day 2: Shoulder, triceps and chest<\/strong>
\n1. seated Arnold dumbbell shoulder press - 4 sets of 12 to 15 repetitions.
\n2. push-ups with tight grip - 4 sets of 12 to 15 repetitions.
\n3. dumbbell shoulder lateral raises; seated and bent over - 4 sets of 12 to 15 repetitions.
\n4. dumbbell shoulder lateral raises; standing - 4 sets of 12 to 15 repetitions.
\n5. cable front pull on pull; tight grip - 4 sets of 12 to 15 reps.
\n6. triceps press on the train; reverse touched - 4 sets of 12 to 15 repetitions.
\n7. head crusher with SZ bar - 4 sets of 12 to 15 repetitions.
\n8. bench press with tight grip - 4 sets of 12 to 15 repetitions.<\/p>\n

Day 3: Plyometric<\/strong>
\n1. box jumps - 3 sets of 10 to 20 repetitions.
\n2. jumps from the lunge - 3 sets of 10 to 20 repetitions.
\n3. jumps from the squat - 3 sets of 10 to 20 repetitions.
\n4. mountain climber in push-up position - 3 sets of 20 to 25 repetitions.
\n5. burpees (with push-up and jump) - 3 sets of 10 to 20 repetitions.
\n6. ski hopping - 3 sets of 10 to 20 repetitions.
\n7. tuck jumps from the squat - 3 sets of 10 to 20 repetitions.
\n8. one-legged high jumps in standing position - 3 sets with 10 to 20 repetitions per leg.<\/p>\n

Day 4: Thighs and calves<\/strong>
\n1. leg extension sitting - 4 sets of 10 to 12 repetitions.
\n2. walking lunges - 4 sets of 10 to 12 repetitions.
\n3. squats with barbell - 4 sets of 10 to 12 repetitions.
\n4. squats with lunge (\"split squats\") - 4 sets of 10 to 12 repetitions.
\n5. 45-degree leg press - 4 sets of 10 to 12 repetitions.
\n6. calf raises on the 45-degree leg press - 4 sets of 10 to 12 repetitions.
\n7. calf raises sitting - 4 sets of 10 to 12 repetitions.
\n8. long jumps from or on aerobic steps - 4 sets of 10 to 12 repetitions.<\/p>\n

Day 5: Back and biceps<\/strong>
\n1. pull-ups; wide grip - 4 sets of 12 to 15 repetitions.
\n2. inverse pulling on barbell bar (Smith tower) - 4 sets of 12 to 15 repetitions.
\n3. lat pulls on tower; wide grip - 4 sets of 12 to 15 reps.
\n4. bent-forward barbell rowing; standing - underhand - 4 sets of 12 to 15 repetitions.
\n5. underhand lat pulls; close grip - 4 sets of 12 to 15 reps.
\n6. rowing on the cable via V-grip; seated - 4 sets with 12 to 15 repetitions
\n7. standing double-arm biceps curls - 4 sets of 12 to 15 repetitions.
\n8. alternating hammer curls with dumbbells - 4 sets of 12 to 15 repetitions per arm.<\/p>\n

Day 6: Belly<\/strong>
\n1. crunches - 3 sets with 15 to 20 repetitions
\n2. jackknife with bent legs and arms - 3 sets of 15 to 20 repetitions.
\n3. butterfly crunches - 3 sets with 15 to 20 repetitions
\n4. cycling with hands behind head and upper body to the side - 3 sets of 15 to 20 repetitions per side.
\n5. leg bending lying - 3 sets of 15-20 repetitions.
\n6. alternating leg lifts lying down - 3 sets of 15 to 20 repetitions.
\n7. torso lift in push-up position (on the elbow) - hold 3 times for 60-90 seconds.
\n8. jackknife with straight legs and arms - 3 sets of 15 to 20 repetitions.<\/p>\n

Beach body nutrition - overview<\/h2>\n

The workout accounts for only 25 percent of success. Another 25 percent comes from recovery. The other half comes from your Nutrition<\/strong>. Here you can get the most for the Fat loss<\/strong> do if you plan your meals with a little forethought.<\/p>\n

Important tips on nutrition<\/h2>\n
    \n
  • Don't skip a meal if you want to eat regularly. Otherwise, you may eat too much at once when you get hungry later. Eating on a schedule is an effective way to achieve your goals.<\/li>\n
  • Drink plenty of water so you stay hydrated and don't get \"false hunger\" as well as the fat burning also leads to fat loss.<\/li>\n
  • Eat proteins with every meal. They are more filling than fats and carbohydrates and help you maintain your muscle mass.<\/li>\n
  • Eat unlimited amounts of fibrous vegetables such as asparagus, Brussels sprouts, celery, cabbage, black and green beans, kale, broccoli, cauliflower and spinach. You'll feel fuller and eat less of other foods.<\/li>\n
  • Do you have favorite unhealthy foods? Eat them in moderation. If you have a sweet tooth, make healthy alternatives to your favorites. This will motivate you to stick with the program. Recipes are a dime a dozen on the Internet.<\/li>\n
  • Mistakes are human. If you can't control yourself one day, just keep going consistently the next.<\/li>\n
  • Replace the conventional cooking oil with a MCT oil. MCT oil cannot be stored by the body, so it is metabolized quickly and completely and provides additional energy.<\/li>\n<\/ul>\n

    MCT oil<\/a><\/p><\/blockquote>\n