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Four week bikini body workout - Week 3

  • Do each of these exercise four times before moving on to the next exercise. Think 20 seconds of work with 10 seconds rest.
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    Four week bikini body workout - Week 3

    Do each of these exercise four times before moving on to the next exercise. Think 20 seconds of work with 10 seconds rest.
  • Start with your hands on the floor directly under your shoulders with one leg tucked and one leg extended. Your weight should be placed on the balls of your feet. As quickly as possible “climb” by alternating legs back and fourth to complete the target timeframe.
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    Mountain climbers

    Start with your hands on the floor directly under your shoulders with one leg tucked and one leg extended. Your weight should be placed on the balls of your feet. As quickly as possible “climb” by alternating legs back and fourth to complete the target timeframe.
  • Stand with feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong and keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and jump off the ground. Land with soft knees and repeat
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    Jump Squats

    Stand with feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong and keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and jump off the ground. Land with soft knees and repeat
  • Start in a standing position. Bend down and place both hands on the ground in front of you. Engage your core and kick both feet out until your legs are straight- keep your abs braced and do not arch through your back. Kick both feet back into a low squat position. Then from the low squat position, jump upwards. Land softly on your feet and repeat for the time frame.
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    Burpees

    Start in a standing position. Bend down and place both hands on the ground in front of you. Engage your core and kick both feet out until your legs are straight- keep your abs braced and do not arch through your back. Kick both feet back into a low squat position. Then from the low squat position, jump upwards. Land softly on your feet and repeat for the time frame.
  • Stand with hands on hips and feet at shoulder width. Lunge forward by taking large step forward and landing on heel and forefoot. Keep the rear foot in contact with the ground but let this heel come off the ground. Lower your body to the point where your rear knee is almost touching the ground. Then push off front foot and return to starting position. Keep your chest up and torso upright throughout movement. Repeat with other leg and keep alternating.
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    Alternate forward lunge

    Stand with hands on hips and feet at shoulder width. Lunge forward by taking large step forward and landing on heel and forefoot. Keep the rear foot in contact with the ground but let this heel come off the ground. Lower your body to the point where your rear knee is almost touching the ground. Then push off front foot and return to starting position. Keep your chest up and torso upright throughout movement. Repeat with other leg and keep alternating.
  • Start in a plank, or kneeling position with your hands slightly wider than shoulder width apart. Keep your body straight and do not break at the hips. Brace your abs and lower yourself to just above the ground. Lead with your chest on the descent. Now to come back up, start extending your arms by pushing yourself up from the floor.
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    Push ups

    Start in a plank, or kneeling position with your hands slightly wider than shoulder width apart. Keep your body straight and do not break at the hips. Brace your abs and lower yourself to just above the ground. Lead with your chest on the descent. Now to come back up, start extending your arms by pushing yourself up from the floor.
  • Stand with your feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong, keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and butt and return to the start position. Repeat.
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    Squat

    Stand with your feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong, keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and butt and return to the start position. Repeat.
  • Start with a high plank position on your hands. Ensure that your hands and elbows and stacked in line with your shoulders. Now go down onto your elbow with one arm, followed by the other (low plank). Ensure that you keep your core engaged and your glutes tight when doing this. Now push your self back up into a high plank one hand at a time. That is 1 rep.
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    Moving plank

    Start with a high plank position on your hands. Ensure that your hands and elbows and stacked in line with your shoulders. Now go down onto your elbow with one arm, followed by the other (low plank). Ensure that you keep your core engaged and your glutes tight when doing this. Now push your self back up into a high plank one hand at a time. That is 1 rep.
  • Four week bikini body workout - Week 3
    9/9

    Four week bikini body workout - Week 3

    Four week bikini body workout - Week 3
Do each of these exercise four times before moving on to the next exercise. Think 20 seconds of work with 10 seconds rest.
Start with your hands on the floor directly under your shoulders with one leg tucked and one leg extended. Your weight should be placed on the balls of your feet. As quickly as possible “climb” by alternating legs back and fourth to complete the target timeframe.
Stand with feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong and keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and jump off the ground. Land with soft knees and repeat
Start in a standing position. Bend down and place both hands on the ground in front of you. Engage your core and kick both feet out until your legs are straight- keep your abs braced and do not arch through your back. Kick both feet back into a low squat position. Then from the low squat position, jump upwards. Land softly on your feet and repeat for the time frame.
Stand with hands on hips and feet at shoulder width. Lunge forward by taking large step forward and landing on heel and forefoot. Keep the rear foot in contact with the ground but let this heel come off the ground. Lower your body to the point where your rear knee is almost touching the ground. Then push off front foot and return to starting position. Keep your chest up and torso upright throughout movement. Repeat with other leg and keep alternating.
Start in a plank, or kneeling position with your hands slightly wider than shoulder width apart. Keep your body straight and do not break at the hips. Brace your abs and lower yourself to just above the ground. Lead with your chest on the descent. Now to come back up, start extending your arms by pushing yourself up from the floor.
Stand with your feet shoulder width apart and in an upright posture. Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down. Keep your lower back tensed and strong, keep your chest up. Squat down until your knees are bent to roughly 90 degrees. Push through your heels and butt and return to the start position. Repeat.
Start with a high plank position on your hands. Ensure that your hands and elbows and stacked in line with your shoulders. Now go down onto your elbow with one arm, followed by the other (low plank). Ensure that you keep your core engaged and your glutes tight when doing this. Now push your self back up into a high plank one hand at a time. That is 1 rep.
Four week bikini body workout - Week 3
Yahoo Lifestyle

Week three of Hannah Saul's bikini body series is a 27 minute full-body HIIT session.