Dreaming of a flat belly? Or those well-toned legs and defined arms that look like straight out of a magazine cover? Well, the bikini season is here and it’s time to get back in shape with our ultimate workout plan. So take your sportswear and dumbbells out of the back of your closet and get ready to train hard.
Here’s how to get back in shape with our ultimate 8-week workout plan.
Week 1 – Legs And Hips Workout Plan
Start by warming up every day with alternating between jogging for 60 seconds and walking for 90 seconds for about 20 minutes.
Front Barbell Squat- 4 sets, 8-10 reps
Bodyweight reverse lunge- 4 sets, 12-15 reps (alternative)
Standing side kick- 2 sets, 15 reps (alternative)
Diet: Get your dose of high-fiber carbs via fiber-rich foods like oats, berries, brown or wild rice, sweet potatoes.
Week 2 – Arms And Waist Workout Plan
Repeat the warm-up jogging and walking as mentioned in week 1.
Side raise- 1-2 kgs, 2 sets, 12-15 reps
Biceps curl- 1-2 kgs, 2 sets, 8-12 reps (alternative)
Dumbbell side bend- 1-2 kgs, 4 sets, 8-12 reps (alternative)
Diet: Include veggies like broccoli, beets, spinach, green beans and protein-rich food like eggs, free range chicken and turkey, fish in your diet.
Week 3 – Belly And Chest Workout Plan
Now that you’ve focused on your limbs, you can switch the warmup in your workout plan to stretching exercises like standing hamstring stretch, lunge with spinal twist and frog stretch for about 20 minutes. You can continue the jogging routine accordingly.
Plank crawl out- 2 sets, 12-15 reps
Reverse crunch- 2 sets, 8-12 reps
Dumbbell pullover- 4 sets, 8-12 reps
Diet: Eat belly flattening fibers found in foods like apples, pinto beans, broccoli, avocados, bananas, oranges. Drink green tea thrice a day to help speed up the process.
Week 4 – Thighs And Calves Workout Plan
Warmup same as week 3.
Criss-cross power jacks- 4 sets, 8-12 reps (alternative)
Tree lean to side lunge- 2 sets, 8-12 reps (alternative)
Ankle hops or calf raises- 2 sets, 12-15 reps
Mountain climbers- 2 sets, 12-15 reps
Diet: Eat salmon which increases metabolism and low-fat dairy products like yogurt, cottage-cheese and skim-milk.
Congratulations! By now you have focused on all your body parts one by one and followed the proper workout plan and diet for each. Have you started noticing changes? If yes, then it’s time to up your workout game by one level.
Week 5 – Intensive Hips And Legs Workout Plan
Your new warmup routine includes stretching exercises like butterfly stretch, seated shoulder squeeze, side bend stretch and lunging hip flexor stretch.
One leg barbell squat- 3 sets, 12-15 reps (per leg)
Pistol squat- 3 sets, 15 reps (assisted, if necessary)
Hip raise- 4 sets, 10 reps (alternative)
Traveling squat kick- 2 sets, 15 reps (alternative)
Diet: Include chicken soup or salad, grilled salmon with rice and vegetables, tuna sandwich on whole wheat with apples and carrots, egg white omelets, and oranges in your diet.
RELATED: Drink Your Way To A Fitter Body
Week 6 – Intensive Arms And Waist Workout Plan
Warmup same as week 5.
Triceps pushdown- 1-2 kgs, 2 sets, 12 reps
Three-point row- 1-2 kgs, 4 sets, 12 reps (alternative)
Oblique V crunch- 2 sets, 12-15 reps (alternative)
Plank hip dips- 4 sets, 8-12 reps (alternative)
Diet: Include sprouted grain bread, quinoa, almonds, cashews, strawberries, melons, zucchini, breakfast smoothies, chicken breast and low-fat cheddar cheese in your food.
Week 7 – Intensive Belly, Chest and Thighs Workout Plan
Warmup same as week 5.
Medicine ball pushup- 3 sets, 8-12 reps
Cobra lat pulldown- 3 sets, 8-12 reps
Bicycle- 3 sets, 8-12 reps
V sit-ups- 2 sets, 12-15 reps
Weighted inner thigh lift- 4 sets, 8-12 reps
Diet: Eat seafood like fish, tuna, salmon. Also intake eggs, soybeans, apples, almonds, apples, berries. Don’t forget your green leaves- spinach, broccoli, kale and have yogurt and detox smoothies for breakfast.
Week 8 – Wrap-up Workout Plan
Warmup for the final week of your workout plan is going to be slightly longer than your previous warm-ups as it will push you to focus on your full body rather than some specific parts. Whereas the body part specific exercises are concerned, you can customize your workout plan according to your own need or follow the generic one.
Warmup will include exercises like the runner’s stretch, the low lunge arch, the forward hang, cat-cow pose and clasp hand forward fold. You can repeat these for 30-40 minutes.
Triceps dips- 2 sets, 8-12 reps
Crunch clap- 2 sets, 8-12 reps (alternative)
Dumbbell split jump- 3 sets, 8-12 reps
Reverse fly- 3 sets, 8-12 reps
Diet: Eat turkey breast, olive oil, green tea, sweet potatoes, black beans, tomato juice, greek yogurt, tart cherry juice, yellow pea protein powder, spinach, watercress, and pomegranate.
Once you reach the end of this ultimate workout plan, your mirror self will have only one word to say- Voila! Completely satisfied with your grand achievement, you will no longer want to hold back from flaunting your abs and sexy curves. Be sure to continue your healthy diet to maintain your shape thereafter. Remember, “Good things come to those who sweat”.