Welcome to the first day of the bikini challenge. Well done for committing to the challenge. Fitness challenges are one of the best ways to make changes to your body. You can set your mind to one goal and focus on it until you achieve it.
Today's workout is really going to have you feeling it. It is a bodyweight workout that works the whole body with some exercises focusing on your legs, bum and abs. If you are not sweating after this workout then you are not pushing yourself hard enough. The workout will get your heart rate up, have you burning calories, and get you stronger, leaner and healthier in a very short amount of time.
Set your interval timer to 50 seconds work and 10 seconds rest. There are 6 exercises and 2 rounds -12 minutes in total.
1) Switch lunge
2) Squat and sumo kick
3) 1/2 Burpees
4) Chair Lunge
5) Switch Lunge
6) Toe Touches
Muscles Worked: Legs, Bum, Abs, Oblique Abs, Arms.
I have attached a short video so you can see how to do the routine and then go for it.
Beginners:
For beginners try 30 seconds work and 10 seconds break for 2 rounds or 50 seconds work and 10 seconds rest for 1 round.
Switch Lunge- Alternative would be to forward lunge (step forward with your right leg and lunge, step back and step forward with your left leg repeat)
1/2 Burpee- If you cannot do the half burpee, start standing, bend your knees and bring your hands to the floor just in front of your feet. Walk your hands out into a plank position, then walk yourself back into a low squat and stand up.
