Get Beach Ready by June: Circuit Training Program
The best way to get ready for the bikini season is to start early and have a plan. With my circuit training program below, you'll be more than ready for even your toughest critic - - You!
For the most dramatic results, chart your progress on a workout journal and stick to the plan I've outlined below. Don't worry if you don't have a gym membership because these exercises can be done at home.
For the most dramatic results, chart your progress on a workout journal and stick to the plan I've outlined below. Don't worry if you don't have a gym membership because these exercises can be done at home.
Circuit 1
Squats: 20 reps x 10lbs
Push-ups: 20 reps
Squats: 20 reps x 10lbs
Push-ups: 20 reps
Dips on a bench: 20 reps
Plank: 60 secondsCircuit 2
Lunges: 15 reps x 10lbs
Hamstring curl (ball): 20 reps
Calf raises: 20 reps
Circuit 3
Dumbbell Chest Press: 15 reps x 8 pounds
Dumbbell fly: 15 reps x 8 pounds
Crunches on ball: 30 repsResistance Training Program format notes:
*Perform the same resistance program 3 times this week on Mondays, Wednesdays, & Fridays.
*Warm-up with 5-10 minutes of light cardiovascular work before each workout.
*Circuit training: Perform all 4 of the exercises within each circuit straight in a row without rest! Rest only comes after all 4 exercises in each circuit have been completed once. You will then rest for 45 seconds. Take this time to stretch and hydrate well!
*Do 3 sets for each circuit before moving onto the next one.
Cardiovascular Training Program
Walking Medium x 40 minutes
Interval walking 5:1 (fast walking: slow walking)
Cardiovascular Training Program Format Notes:
*Do 40 minutes of walking after each resistance workout (Monday, Wednesday, Friday)! Keep a medium pace and remember to breathe consistently throughout!
*On "off" days” (Tuesday & Thursday), I want you to do an interval walk. Start at a ratio of 5:1 (5 minutes of fast walking : 1 minute of slow walking) and record how long you can maintain this pace.
*If you have time on the weekends, a bonus walk is definitely encouraged – this will simply speed up the weight loss process!
Got a fitness question for our expert, Marc? Send us an email
*Perform the same resistance program 3 times this week on Mondays, Wednesdays, & Fridays.
*Warm-up with 5-10 minutes of light cardiovascular work before each workout.
*Circuit training: Perform all 4 of the exercises within each circuit straight in a row without rest! Rest only comes after all 4 exercises in each circuit have been completed once. You will then rest for 45 seconds. Take this time to stretch and hydrate well!
*Do 3 sets for each circuit before moving onto the next one.
Cardiovascular Training Program
Walking Medium x 40 minutes
Interval walking 5:1 (fast walking: slow walking)
Cardiovascular Training Program Format Notes:
*Do 40 minutes of walking after each resistance workout (Monday, Wednesday, Friday)! Keep a medium pace and remember to breathe consistently throughout!
*On "off" days” (Tuesday & Thursday), I want you to do an interval walk. Start at a ratio of 5:1 (5 minutes of fast walking : 1 minute of slow walking) and record how long you can maintain this pace.
*If you have time on the weekends, a bonus walk is definitely encouraged – this will simply speed up the weight loss process!
Got a fitness question for our expert, Marc? Send us an email
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