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Bikini Workout Week 1: KICK IT INTO GEAR

Posted on 05 November 2014


Welcome to the Vie Active Bikini Body Workout Series! Every Wednesday this month we will be sharing a bikini body workout along with tips on our blog to get your bikini body into shape!

This week we will focus on HIIT training with both cardio and resistance based moves to get your body working!

The Workout

  • Work 40 seconds/ Rest 20 seconds
  • Burpees
  • Spiderman push ups
  • Step ups
  • Tricep dips on bench
  • Bench jumps
  • Jump Squats
  • Sprints
  • Plank Jacks
  • Deadball slams
  • Adductor jumps
  • Russian twists
  • Lateral box jumps
  • Box Jumps
  • Decline push ups
  • Incline push ups
  • Kettlebell swings
  • Kettlebell burpees
  • Walking lunges with kettlebells
  • Plank

Try and complete this workout 2-3 times this week.

Why?

This workout draws on the principles of functional training. Functional training focuses on multi -plane movement and working in ways you were biologically made to. This means that the movements are more natural to your body which helps you get great results in less time than traditional weight training. It also mixes both cardio and strength components to get your heart rate up but also maximise post workout burn. It is one of our favourite forms of training and we hope you love this week's workout - it's designed to blast fat away, getting you a step closer to your ideal bikini body.

THIS WEEK'S TIPS

Track your progress
with before and after shots - it can be very disheartening to work your butt off for several weeks and see no results! It can be hard to notice small changes when you look in the mirror everyday, but by comparing a picture of yourself from when you started you can really notice the changes! Make sure you take a before shot this week!

Hydrate!!
How much water you drink can have a big impact on how well you perform, how your body holds and distributes weight, your energy levels and overall vitality - If you're ramping up your training then increase your water intake too! Try and have around 3L each day.
Pair up 
Who doesn't want to feel bikini confident for Summer - grab a friend and do the workout together - match each others reps and have a mini competition - you'll be working harder than on your own in no time!

Reward yourself
Now this is our favourite! It's easier to reach your goals when motivated by a reward - now whilst thinking of your new bikini ready body may be reward enough, some of us need a little extra motivation! We suggest picking a small reward each week and then a big reward once you're done! - As it is week one why not reward yourself with some new gym gear to make getting up to do that workout a little easier!


GEAR UP - THIS WEEK WE'RE WEARING 

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