Whether you want to get in shape for summer or for stage, rock hard abs and tight glutes are at the top of every woman’s personal wish list. Last year, the National Physique Committee introduced a brand new womans division that is quickly becoming one of the hottest categories on the fitness scene. The strong>Bikini Division is a fantastic mix of athletics and modeling, hard toned bodies with both a touch of muscle and a large dose of attitude. Women that excel in Bikini, pay close attention to the details, work hard on both their training and diet and have the stage presence and confidence of an LA movie star. If you have dreamed of stepping on stage in the past, but lacked the muscularity to be successful in Figure, Bikini could be a great choice. I foresee Bikini becoming more and more popular in the coming years. And why not! We all want to look and feel great in a bathing suit.
Over the last year, I have worked with many women that are either preparing for Bikini shows or want to have that Bikini body look. Rachel Fazzalaro and Jill Taylor are two of those women that have gone from good to amazing, stage ready FitBodies. Both initially came to me with plans to compete in Figure, but after analyzing their physiques and talking at length about their goals, I recommended that the Bikini Division was a better match for them. Both women have incredible potential and have worked very hard to sculpt and tone their bodies. They each have a pleasing amount of muscle, but their overall genetic size and structure is a better match for Bikini. They also have a look that mixes girl next door with fitness model.
With Jill and Rachel, I structured their training, cardio, diet and supplement plans to work for their individual bodies. For Rachel, it was important that she gain muscle to round out her naturally thin physique and give her more curves. In 5 months of training, Rachel has transformed her body dropping her body fat from 23% to 14% (9% drop!), losing 10 lbs of fat while gaining 8 lbs of muscle. On her frame, this has made an incredible difference. Jill began her contest prep in a very good place. She has always trained and ate clean to start so I knew with some fine tuning of her already good habits, she could make the changes that would put her at the top of any Bikini class. In 3 months, Jill dropped from 16% bodyfat to 11% (a 5% drop!), losing 7 lbs of fat while gaining 4 lbs of muscle.
So what does it take to get a great Bikini body? The answer is a plan that incorporates weight training, plyometrics, body weight exercises, cardio, a great diet and the best supplements. I developed this TOTAL Bikini Competitors Program to take help you achieve your dream Bikini FitBody and help you make the leap to stage.
You have to put in the work. Very few women are genetically gifted enough to step on stage without working their tails off in the gym first. Resistance training is the most important activity for reshaping your body. Not only does it tone your body, it plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue.
You can’t move forward until you know where you are. I start every competitors program by asking for beginning measurements and photos that show her current conditioning. These do not have to be fancy, but you need to first know your strengths and weaknesses. Take photos in a bathing suit from the front and the back then examine the photos comparing yourself with top Bikini athletes. Do you need to gain muscle? Lose bodyfat? Tone your abs, glutes, arms? Are you starting in a good place and just need some polishing or will reaching your goals take more time and effort? Each woman needs a different amount of time to achieve her dream body. This will not happen over night for 95% of us. Be realistic, but also positive. While it may be hard to take photos and to objectively critique your physique, we all start somewhere and knowing where we are starting allows us to celebrate our coming successes.
Your weight training routine is structured as a three-day split routine where you will be training each muscle group once per week. You’ll alternate between a 45 minute weight training routine one day and a 30 minute cardio session the next. You can adjust the days as necessary but you must get in 3 resistance training and at least 3 cardio sessions per week.
Perform all exercises as a circuit, resting 1-2 mins between each circuit. Keep up a good pace during your workout. Perform a set, stretch the target muscle group, and then go right to your next set: lift – stretch – lift – stretch. This should be a fast pace, high intensity workout that challenges your muscles and your cardio vascular system.
In order to become your best *you*, you’ll have to train beyond your comfort zone. Once you become accustomed to the prescribed exercises, you’ll pick a weight that is heavy enough so that the last few repetitions are very difficult (nearly impossible) to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.
Once you achieve "baseline" weights for your workouts keep progressing in one or more of the following areas each time you workout:
Amount of resistance or weight used for a particular set.
Number of reps performed with a particular weight.
Reduce the amount of rest time between circuits.
Train harder go for the burn.
DAY ONE: SHOULDERS, BICEPS, TRICEPS
Do one set of an exercise, stretch, then move immediately to the next exercise. Complete one set of each exercise in the Circuit before resting 1-2 mins and then repeating. Repeat the Circuit 2-3 times before moving to the next Circuit. To ensure proper performance of each exercise be sure to view the workout video on my website, www.julielohre.com. You’ll see Rachel and Jill as they go through this exact workout.
|DB Shoulder Press||10 reps|
|DB Curls standing on BOSU||10|
|DB Triceps Extension||10|
|DB Delt Skier Kickbacks||10|
|Cardio:||mins (1 min of moderate pace, followed by 3 intervals – 45 seconds hard/high intensity then 15 seconds recovery|
|Plate Front Raise||15 reps|
|One Arm Cable Curl||8 per arm (you can use bands if training at home)|
|Cardio||4 mins (1 min of moderate pace, followed by 3 intervals – 45 seconds hard/high intensity then 15 seconds recovery)|
|Plate Front Raise||15 reps|
|Stand Alone Exercise:||3 sets x 10 reps|
DAY TWO: 30 MINUTES CARDIO (TREADMILL) + 200 Crunches throughout the day broken down into sets as you would like.
DAY THREE: QUADRICEPS, GLUTES, HAMSTRINGS, CALVES
Same procedure as Day One. Repeat each Circuit 2-3 times.
|Quick Leg Press||20|
|Stiff-Legged Deadlift on BOSU||10 (squeeze glutes hard at top of each rep)|
|Cardio:||4 minutes of alternating jumping jacks for 30 seconds and pushups for 30 seconds|
|Lying Leg Curl||10 reps|
|Abductor/Adductor Machine||10 each|
|Cardio:||4 minutes of alternating Bench Rebound for 30 seconds and lying leg raises for 30|
DAY FOUR: 30 MINUTES CARDIO (STATIONARY BIKE) HILL OR INERVAL PROGRAM
DAY FIVE: BACK, CHEST, ABDOMINALS
|Incline Bench Press||10 reps|
|Bent Row (BB, DB, or Cable)||10|
|Cable Crossover Pulses||20|
|Oblique Medicine Ball Crunchesl||20|
|Cardio:||mins (1 min of moderate pace, followed by 3 intervals – 45 seconds hard/high intensity then 15 seconds recovery)|
|Pushups (with feet elevated if possible)||10|
|Curl Grip Pulldown||10|
|Up down plan holds||30 seconds|
|Cardio:||25 Medicine Ball Rebounds, 25 Lateral Skis, 25 Squat Thrusts|
DAY SIX: 30 MINUTES CARDIO (STAIR MASTER OR ELLIPTICAL) HILL OR INTERVAL PROGRAM
DAY SEVEN: REST
Many Bikini athletes take one or more cardio classes during the week in addition to, or in place of their scheduled cardio days.
Words to live by: To live content with small means; to seek elegance rather than luxury, and refinement rather than fashion; to be worthy, not respectable, and wealthy, not, rich; to listen to stars and birds, babes and sages, with open heart; to study hard; to think quietly, act frankly, talk gently, await occasions, hurry never; in a word, to let the spiritual, unbidden and unconscious, grow up through the common--this is my symphony. ~ William Henry Channing
Words to live by: "Well behaved women rarely make history." ~ Laurel Thatcher Ulrich