PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

Bikini Programs

 

I

Week 1

Monday

 

Body Part/Exercise/Sets/Reps/Rest

Shoulder

Front/Side Shoulder Raise/3/15-20

Super Set with

Legs

Lunges Front-Back/3/10 each/ then rest 30 seconds

Shoulder/legs

Squat Shoulder Press/ Sit and Up/3/15-20/then rest 30 seconds

Legs

Leg Press/3/20-25/rest 30 seconds

Chest

Incline Single Arm Press/3/20-25/ rest 30 seconds

Tricep

Tricep Press Down/3/20-25

Super Set with

Legs

Lunges Front-Back/3/10 each/3 sets then rest 30 seconds

Legs

Walking Lunges

 

10 minutes

 

Tuesday

No ligting. Power walk 5 minutes/Run 5 minutes for 40 minutes.

Wednesday

 

Body Part

Exercise/Sets/Reps/Rest

Back

Gravitron Pull-ups/3/15-20

Super Set with

Legs

Jumps on Bosu/3/10/Rest 1 minute

Back

Squat Shoulder Press/ Sit and Up/3/15-20

Super Set with

Legs

Leg Press/3/10 each/rest 30 seconds

Bicep/legs

Incline Single Arm Press/20 each leg/rest 30 seconds

Legs

Tricep Press Down/3/15-20/rest 30 seconds

Thursday

No Lifting. Cardio 20 minutes on stair master (level 4 - easy)

Friday

cardio - Powerwalk on Treadmill 45 minutes 5% incline.

 

Body Part

Exercise/Sets/Reps/Rest

Legs

Leg Press/3 sets/15-20 reps

Super Set with

Abs

Sit ups on Mat/3 sets/25 reps/rest 30 seconds

Back

Gravitron Pull-ups/3 sets/15-20 reps

Super Set with

Abs

Knee Tuch in Over Ball/ 3 sets/ 25 reps/rest 30 seconds

Chest

Push ups/3 sets/Til Failure

Super Set With

Abs

Leg Lifts (on benchor mat)/3 sets/Til Failure/rest 30 seconds

Shoulder

Shoulder Press/3 sets/15-20 reps

Super set with

Abs

Reverse Crunches/ 3 sets/25 reps/rest 30 seconds

Bicep

Bicep Curl with rotation/2 sets/15-20 reps

Super set with

Tricep

Overhead Extension/2 sets/15-20 reps

 

Legs

Lunges

 

5 minutes

 

Abs

Sit ups

 

Till Failure

 

Week 2

Day 1

 

Body Part/Exercise/Sets/Reps/Rest

Chest

Bench Dumbell Flys/3/12-15

Superset with

Abs

Crunches on Bosu/3/20-25/30 seconds rest

Back

Front Pull-down/3/12-15

Superset with

Abs

Obliques on Bosu/3/20-25/30 seconds rest

Shoulders

Shoulder oress with cable cross/3 sets/12-15 reps

Superset with

Abs

Bosu Reverse Crunches/3/20-25/30 seconds rest

Tricep

Machine Press Down/3 sets/12-15 reps

Superset with

Legs

Lunges Front & Back/3 sets/20 reps each/30 seconds rest

Bicep

Cable Cross wide grip/3 sets/12-15 reps

Superset with

Abs

Bosu One Leg/one arm lift & Reach/3/20-25/30 seconds rest

Legs

45 degree leg press/3 sets/12-15 reps

Superset with

Abs

Sit-ups on Bosu/3 sets/20-25 reps/30 seconds rest

Legs

Lying Leg Curls/ 3 sets/12-15reps/30 seconds rest

Cardio

Treadmill

HR=150-170

30 min

 

Cool-Down

Bike

HR=100-120

8 Minutes

 

Day 2

Rest.

Day 3

Repeat day one.

Day 4

Cardio, Cardio, Cool-down

Day 5

Repeat day one.

Day 6

Cardio, Cool-Down

Day 7

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

Bike

 

8 min

 

Abs

Incline Bench Body Weight

3

20-25

30 seconds

Legs

Walking lunges body weight

 

10 min

 

Abs

Sit-ups on Mat

3

Till Failure

30 seconds

Cardio

Treadmill

HR=150-160

30 min

 

Cool-down

Bike

HR=110-120

8 min

Superset with