You need more than just confidence to wear a bikini and look great doing it. Some people have a beach-ready figure naturally – but for the rest of us, there is a lot of hard work that goes into having a great body. Can a 30-minute workout really give you the summer body you’ve always wanted? You bet! The following 30-minute bikini body workout plan is sure to get you strong, fit and turning heads in that bikini!
For a killer full-body routine, the goal is to complete this bikini body gym workout in 5-minute increments. Instead of counting reps, do as many as you can for each body part in 5 minutes. For example, do 10 reps and rest briefly. Then keep this up for the full five minutes. When 5 minutes is up, move on to the next machine and body part. If it helps, make a list of every machine you want to hit during your workout.
Never work out without warming up! For a quick, full-body warmup, do 2-3 minutes of one of the following:
- Weighted jump rope
- Jumping Jacks
To get the most out of your chest press it is important to use proper form. The handles of the chest press machine should be at chest level. Your hips, the middle of your back and the back of your head need to all be on the bench. If you shrug your shoulders at all while you’re pressing, you won’t target your chest so keep the shoulders down. If you find that your back arches, you may be trying to lift too much weight. Lower the weight if necessary to ensure you are using the proper (and safer) form. Max reps in 5 minutes.
To work this large muscle group, jump on the leg press machine. Leg presses work your quads, hamstrings, glutes and calves. The key to doing this exercise properly is to keep your head and lower back resting on the bench. You also want to perform these presses slow enough that your legs are really working, rather than momentum doing the work for you. Max reps for 5 minutes.
To get strong, broad shoulders you’ll want to dedicate some time to the lateral raise machine. These moves isolate and target the lateral deltoids, which are the muscles on the outside of your shoulders. Form is crucial, so keep that back straight and look straight ahead. Max out for 5 minutes.
The lat pulldown machine works the major and minor muscles in your back. Combined with Lateral Raises, you will form that “tapered V” body shape that is super attractive – well-defined shoulders and chiseled back muscles forming a “V” down to the waist. (Hubba Hubba!) When you pull the bar down, it should go in front to your chest, not to the back of your head which is a common mistake. You can also get some core work in with the Lat Pull Down by leaning your upper body back just a bit as you perform the move. Max reps for 5 minutes.
This move targets the hard-to-isolate triceps. Well-developed triceps are like a badge of honor for your arms. To isolate and target the triceps, get ready for some good old push-ups only instead of your hands placed in line with your shoulders, place them in the center. The name “triangle push up” comes from the shape that your hands make when they’re in front of your face. The thumbs and fingers touch, to form a triangle. Perform these slowly for max results. Do 10 reps at a time for 5 minutes.
For developing strong, defined biceps you’ll want to hit some Machine Preacher Curls. This machine does a great job in isolating just your biceps so there is no wasted energy. Your arms start out extended straight, resting on the machine’s pad. Keep your back straight and torso slightly leaned forward. Grab the handles and do the curl. Try not to let your elbows lock when your arms are in the bottom part of the curl and do them slowly enough that you’re not relying on momentum. Results come quickly with this machine – faster than dumbbell curls because the machine perfects your form.
As you can see, it is quite possible to get in an intense, effective, perfect bikini body workout in only 30 minutes. If you eat a balanced, whole foods diet and do this workout 3-4 days a week, you will see results, no doubt about it. For extra motivation, put on that bikini and take a “before” photo. Put it on again in 30 days and take an “after” photo. The results will speak for themselves and you will be able to wear that bikini poolside or on the beach with your self-confidence fully charged!
About the Author: KELLEY HARAUGHTY