Fit and Lean

Bikini Body Blast

Circuit Program 1

You think Bikini Competitors are not athletes?  Try this workout on for size, build a tight bootie, and streamline that curvaceous beach physique!

This program, designed by MAN Sports athlete, IFBB Pro, Meriza DeGuzman helped NPC bikini champion, Khay Rosemond, prepare for top level competition for the 2010 competitive season.  Her prize winning package earned her top honors at the West Coast Classic, A class and Overall.  Keep an eye out for more from Khay – This Ironman Magazine Rising Star uses Meriza’s Sex Appeal Stack, and won’t train without her Figure Fuel and Body Octane!

Fit and Lean Bikini Body Blast Circuit Program 1

Program 1 is a complete training protocol that will challenge the entire muscular system, with special focus on tightening, toning the glutes and hams, while shaping the entire body, for that feminine, hour-glass shape, feminine curves and a toned, athletic appearance.

Perform this exercise protocol for 2-weeks, Mon/Tues, Thurs/Fri, following the exercises in sequence as listed below.  The weights chosen are suggested guidelines only – and not written in stone.  If the suggested weights are too light, of course, increase resistance during the exercise so that the prescribed rep range can be performed, completed with sincere difficulty.  Be sure to challenge yourself.

Monday/Thursday Circuit:

Perform each exercise in consecutive order with no rest in between sets, until the 2 Giant Sets are completed, utilizing the following pattern.

Perform:  Giant Set A (see below) 4 times; rest 1 minute in between each Giant Set, then repeat.  On completion of 4 cycles of Giant Set A, rest for 1 minute, and then begin Giant Set B.  Perform 4 cycles of Giant Set B as well.

Tuesday/Friday Circuit:

Please review the exercises below, and follow the exercises in the protocol as follows:

Perform:  Giant Set B (see below) 4 times; rest 1 minute in between each Giant Set, then repeat.  On completion of 4 cycles of Giant Set B, rest for 1 minute, and then begin Giant Set A.  Perform 4 sets of Giant Set A as well.

Fit and Lean Bikini Body Blast:

Giant Set A (LOWER BODY FOCUS)

A.  Vertical Press – (close stance, place feet high on platform, in front of pelvis – this targets glutes/hamstrings)

1.  90lbs x 25 reps

2.  135lbs x 25 reps

3.  180lbs x 20 reps

4.  225lbs x 15 reps

B.  Stiff Leg Dead Lift (feet wider than shoulder width “sumo style”)

1.  bar + 10lbs per side x 25 reps

2.  bar + 20lbs per side x 20 reps

3.  bar + 30lbs per side x 15 reps

4.  bar + 30lbs per side x 15 reps

C.  Hamstring Curls, Lying

1.  30lbs x 25 reps

2.  40lbs x 20 reps

3.  50lbs x 15 reps

4.  50lbs x 15 reps

D.  Leg Extensions (choose a weight that will allow you to fatigue at 13-15 reps)

1.  15 reps

2.  15 reps

3.  15 reps

4.  15 reps

Perform each exercise consecutively, one after the other, A, B, C, D, 1 set of each.  After completing this Giant Set, rest for 1 minute, then repeat.  Again, perform each exercise with no rest in between sets, until the Giant Set is completed.  Then rest for 1 minute, drink water, repeat.

Fit and Lean Bikini Body Blast:

Giant Set B (UPPER BODY FOCUS)

A.  Hammer IsoLateral Shoulder Press

1.  25lbs per side x 15 reps

2.  35lbs per side x 15 reps

3.  45lbs per side x 15 reps

4.  45lbs per side x 15 reps

B.  Wide Grip Pull-ups (assisted) – choose weighted assistance to allow you to fatigue at 13-15 reps

1.  15 reps

2.  15 reps

3.  15 reps

4.  15 reps

C.  Dumbbell Arnold Press, with Plie-Squats (toes turned out, heels planted wider than shoulders – knees turned out to align w/ toes) – Focus on inner thigh, glutes

1.  15lbs x 15 reps

2.  20lbs x 15 reps

3.  20lbs x 15 reps

4.  20lbs x 15 reps

D.  Narrow Grip Pulldown (use “triangle grip” where palms face each other)

1.  approx 50lbs?  x 25 reps

2.  approx 60lbs?  x 20 reps

3.  approx 70lbs? x 15 reps

4.  approx 70lbs? x 15 reps

Perform each exercise consecutively, one after the other, A, B, C, D, 1 set of each.  After completing this Giant Set, rest for 1 minute, then repeat.  Again, perform each exercise with no rest in between sets, until the Giant Set is completed.  Then rest for 1 minute, drink water, repeat.

Khay Rosemond www.khayrosemond.com