BIKINI WORKOUT WEEK 4: LENGTHEN + LEAN
Posted on 26 November 2014
This week’s bikini workout focuses on lengthening and leaning out your limbs - yep let’s get those legs to work.
It's designed to be followed with the option to use weights for an extra challenge. So push yourself that step further this week, and get that bikini body you deserve.
- 20 seconds on, 10 seconds off - Do each exercise four times - repeat the circuit twice
- Reverse lunge and press
- Jump squats
- Bicep curls
- Walking lunges
- Spiderman pushups
- Kettlebell goblet squats
- Overhead tricep extensions
- Curtsy Lunges
- Decline push ups
Did you know?? There's a bucket load of benefits for women, when using weights with their workouts, and Bondi Personal Trainer- Bree Wyatt, is here to explain a few:
"If you want to alter your body shape, weight training is THE way to do it. 'Toning' is actually building muscle, sometimes with a little body fat loss. Just dropping body fat won't give you a shapely butt or sculpted arms. You'll just have a smaller version of the body you already have. You need to build up muscle in these areas to give them the contours you want.
Weight training equals increased physical strength. Advantages of being stronger? One that doesn't seem obvious is increased independence. Everyone jokes about things like how weight training means you can carry all the groceries in one trip. Which it can! But it also means being able to carry a huge pile of laundry up three flights of stairs; or being able to get that IKEA bookshelf from your boot into your apartment BY YOURSELF.
Or how about the nitty gritty stuff, dodgy knees from netball playing? Often aches, pains and poor posture are caused by muscle weaknesses, imbalances and poor movement patterns. Strengthening your muscles in the right way can help stabilise your joints, improve your postural muscles and make sure your body moves and takes load in the way it should. Just working on our glutes can make a big difference to knee and back pain."- Bree Wyatt
With our bikini workout try and add two fast walks during the week and walk for 15-30 minutes after the workout to aid fat breakdown.
A yoga session; will improve your flexibility, posture, assist in muscle recovery and helps lengthen and lean too.
This week it is very important to add protein into your diet - especially at breakfast! Not only will it help you keep full it will help build lean muscle and shed any extra weight- we love Nuzest Clean Lean Protein which now comes in a delicious wild strawberry flavour (and best of all its gluten and dairy free vegan protein)
Image via @savageboys
- 200ml of coconut water
- 1 serve of Nuzest Clean Lean Protein
- 1 cup of frozen raspberries
- 1/2 frozen banana
Blend all ingredients and go!
Dont forget to tag your active life with #teamvieactive.
If you'd llike to check out more of Bree's words of wisdom on weights, check out her page at https://www.facebook.com/chickswithgunspt and join the Vie Active Team in some bootcamp fun at Federation Valley, Cenntenial Park, Sydney this Saturday morning from 9am to raise money for the breast cancer foundation.