30 DAYCHALLENGE BIKINI BODY

TARGET: LOWER BODY

WEEK 4

DAY 1
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
YOU
YOU YOU
YOU WILL NEED:
NEED:
WILL NEED: WILL WILL NEED:
SKIPPING
SKIPPING DUMBBELLS
BENCH ROPE
ROPE

PUSHUPS CHAIR DIPS JUMP ROPE FRONT RAISES

REPS: 10
1 Begin exercise on hands
and feet (knees if needed).
2 Bending at the arms,
slowly lower yourself to
the ground until your
arms are at 90 degrees.
3 Push through the whole
hand to extend back
to the starting position
before repeating the
movement.
REPS: 10
1 Using your arms as
support, lift your body up
and keep a straight line
between your ankles, hips
and shoulders.
2S  lowly bend your arms to
90 degrees, maintaining
body tension.
3 Extend your arms back
to the original position,
ensuring that you are using
your arms, not your hips
and back.
20 SEC
1 Maintain a constant and
fluid tempo throughout the
duration of the exercise.
2 For an extra challenge,
perform double unders
(rope passes twice while
youre in the air).
(WEIGHTED)
REPS: 10
1 Begin exercise with
forearms and feet on the
ground, ensuring that you
are pushing through your
shoulders with your core
activated and your glutes
squeezed.
2 Hold this position for the
suggested amount of time.

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete

YOU YOU
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS

BICEP CURLS
(WEIGHTED)
REPS: 10
1 Begin by holding a dumbbell in each
hand, palms facing forwards.
2 Hinge from your elbow straight up,
until your hands almost touch your
shoulders, but keep tension on your
bicep throughout the whole movement.
3 Slowly lower your hands back to start
position before repeating movement.
TRICEP KICKBACKS
(WEIGHTED)
REPS: 10
1 Stand with a dumbbell in each hand,
elbows bent and hinge forward from
your hips to approximately 45-degrees.
2 Extend both arms straight behind you.
3 Pause briefly before slowly bending at
your elbows and returning to the start.
SWITCH JUMPS
REPS: 10 EACH SIDE
1 Begin exercise by separating feet at the
distance of a running stride.
2 Descend into movement until front knee
is at 90 degrees - keep the majority of
your weight in your front leg.
3 Explosivley drive through your front
heel to jump.
4 Whilst in the air, switch feet positions.
5 Control your landing while maintaining
momentum for the next repetition.

30 DAY CHALLENGE DAY 22

 30 DAYCHALLENGE BIKINI BODY

TARGET: LOWER BODY

WEEK 4

DAY 2
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete

SUMO SQUATS LUNGES KNEE UPS CALF RAISES

REPS: 10 REPS: 8 (EACH LEG) REPS: 12 REPS: 15

1L  ay down on your back, with
your feet slightly raised and
hands under lower back to
assist with support.
2 Alternate your left and right
legs, moving quickly but
maintaining control and
tension in your abs.
3 Do NOT rest in between reps.
1 Start with your legs
shoulder-width apart.
2 Take a long step forward
(lunge) on one leg, stepping
so that your opposite knee
touches the ground.
3 Return to the starting
position by pushing
through your front heel
and stepping back with the
front foot.
1 Begin exercise with feet
shoulder-width apart.
2 Slowly lift your knee
towards your opposite
elbow while keeping
torso upright.
3 Repeat for the other side,
making the movement
continuous and controlled.
1 Stand with your feet
pointed straight ahead,
stance slightly narrower
than hip-width
2 Push straight up from the
balls of your feet until your
ankles are fully extended
3 Slowly lower heels through
your whole range of motion

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 30 seconds after circuit is complete

180 SQUAT JUMPS

REPS: 4
BOX STEP UPS
REPS: 10
1  With your feet shoulder width apart squat down and 1 Begin with one foot on the box.
swing your arms back. 2 With all the weight in your front leg, extend straight up,
2 Swing your arms up and jump as high as possible. keeping a slight bend forward at your hips.
3 Whilst in the air, perform a 180 degree spin and land softly. 3 Slowly return to the starting position, making sure your knee
4  Repeat but ensure that spins are performed in the opposite is in line with your middle toe and doesnt bend past your toes.
direction each time. 4 Complete desired amount of repetitions before changing legs.

30 DAY CHALLENGE PAGE 23

 30 DAYCHALLENGE BIKINI BODY

TARGET: ABS
WEEK 4

DAY 3
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete

PLANK KNEE HEEL TAPS FLUTTER KICKS PLANK

TOUCH
REPS: 10 (EACH SIDE)
1 Begin movement in a
pushup position.
2 While maintaining torso and
hip stability, bring one knee
towards the opposite elbow
ensuring your foot is off
the ground.
3 Slowly return to the starting
position, before repeating
for the opposite leg - this is
1 rep.
REPS: 10
1 Begin movement in the
crunch position.
2 While keeping your
shoulders off the ground,
slowly hinge your body to
one side, touching your heel
with your extended arm.
3 Ensure that your torso
remains as straight as
possible throughout
the exercise.
4 Alternate between left and
right foot throughout the
duration of the exercise.
1L
REPS: 20
 ay down on your back, with
your feet slightly raised and
hands under lower back to
assist with support.
2 Alternate your left and right
legs, moving quickly but
maintaining control and
tension in your abs.
3 Do NOT rest in between reps.
30 SEC
1 Begin exercise with
forearms and feet on the
ground, ensuring that you
are pushing through your
shoulders with your core
activated and your glutes
squeezed.
2 Hold this position for the
suggested amount of time.

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete

MOUNTAIN CLIMBERSREPS: 20
RUSSIAN TWIST
REPS: 10
1 Begin movement in the pushup position. 1 Begin with your torso slightly reclined, knees and feet together
2  While maintaining torso and hip stability, slowly bring one and slightly elevated off the ground.
knee to the opposite elbow. 2  While maintaining this position, slowly twist, with your hands
3  Slowly return to original starting position, before repeating touching the ground next to your hip.
movement with the opposite leg. 3  Slowly return to the opposite side. Repeat for the suggested
amount of reps.
4  For an extra challenge, hold a dumbbell or something weighted
in your hands.

30 DAY CHALLENGE PAGE 24

 30 DAYCHALLENGE BIKINI BODY

TARGET: UPPER BODY

WEEK 4

DAY 4
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete
YOU
YOU YOU
YOU WILL NEED:
NEED:
WILL NEED: WILL WILL NEED:
SKIPPING
SKIPPING WEIGHTS
BENCH ROPE
ROPE

PUSHUPS CHAIR DIPS JUMP ROPE LATERAL RAISES

REPS: 12
1 Begin exercise on hands
and feet (knees if needed).
2 Bending at the arms,
slowly lower yourself to
the ground until your
arms are at 90 degrees.
3 Push through the whole
hand to extend back
to the starting position
before repeating the
movement.
REPS: 15
1 Using your arms as
support, lift your body up
and keep a straight line
between your ankles, hips
and shoulders.
2S  lowly bend your arms to
90 degrees, maintaining
body tension.
3 Extend your arms back
to the original position,
ensuring that you are using
your arms, not your hips
and back.
20 SEC
1 Maintain a constant and
fluid tempo throughout the
duration of the exercise.
2 For an extra challenge,
perform double unders
(rope passes twice while
youre in the air).
(WEIGHTED)
REPS: 15
1 Begin exercise with a
dumbbell in each hand, resting
them against your hips.
2 With your arms straight (but
with a soft elbow) slowly raise
your arms sideways until they
are in line with your shoulders.
3 Pause at the top of the
movement before slowly
returning to the start of the
movement.

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete

YOU
WILL NEED:
DUMBBELLS

SHOULDER TAPS TRICEP KICKBACKS

REPS: 12 (WEIGHTED)
1 Begin exercise in a pushup position with arms fully extended. REPS: 12
2 Slowly raise one hand to the opposite shoulder, while
1  Stand with a dumbbell in each hand, elbows bent and
maintaining stability through the opposite arm and whole body.
hinge forward from your hips to approximately 45 degrees.
3 Return hand to the floor, and repeat with the opposite hand.
2 Extend both arms straight behind you.
3  Pause briefly before slowly bending at your elbows and
returning to the start.

30 DAY CHALLENGE DAY 25

 30 DAYCHALLENGE BIKINI BODY

TARGET: LOWER BODY

WEEK 4

DAY 5
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete

SQUATS LUNGES KNEE UPS CALF RAISES

REPS: 15
1 Start your feet shoulder-
width apart.
2 To perform the squat, start
with your hips first, then
bend your knees, until your
legs are at 90-degrees.
3 Push through your heels
to return back to the
starting position.
REPS: 10 (EACH LEG)
1 Start with your legs
shoulder-width apart
2 Take a long step forward
(lunge) on one leg, stepping
so that your opposite knee
touches the ground
3 Return to the starting
position by pushing
through your front heel
and stepping back with the
front foot
REPS: 10
1 Begin exercise with feet
shoulder-width apart.
2 Slowly lift your knee
towards your opposite
elbow while keeping
torso upright.
3 Repeat for the other side,
making the movement
continuous and controlled.
REPS: 15
1 Stand with your feet
pointed straight ahead,
stance slightly narrower
than hip-width
2 Push straight up from the
balls of your feet until your
ankles are fully extended
3 Slowly lower heels through
your whole range of motion

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 60 seconds after circuit is complete

180 SQUAT JUMPS

REPS: 6
BRIDGE SINGLE LEG PULSES
REPS: 8 (EACH SIDE)
1  With your feet shoulder width apart squat down and 1  With your feet shoulder width apart squat down and
swing your arms back. swing your arms back.
2 Swing your arms up and jump as high as possible. 2 Swing your arms up and jump as high as possible.
3 Whilst in the air, perform a 180 spin and land softly. 3 Whilst in the air, perform a 180 degree spin and land softly.
4  Repeat but ensure that spins are performed in the opposite 4  Repeat but ensure that spins are performed in the opposite
direction each time. direction each time.

30 DAY CHALLENGE PAGE 26

 30 DAYCHALLENGE BIKINI BODY

TARGET: CARDIO
WEEK 4

DAY 6
CIRCUIT 1 | Duration: 20 minutes continuous | Rest: 60 seconds after circuit is complete

20 YARD INTERVAL SPRINTS BURPEES

REPS: 2
1  Mark out a distance that is approximately 20 yards
(20 meters) in length.
2 Sprint 20 yards and slow down slowly.
3 Repeat for required number of repetitions.
REPS: 10
1  Squat down to the floor and place your hands shoulder width
apart with your arms straight.
2  Jump your feet straight back to a pushup position (add a pushup
for a greater challenge).
3  Immediately jump your feet back to the squat position in step 1.
4  Explosively jump straight up in the air as high as you can,
keeping tension in your body.
5  Maintain momentum, but land softly by bending your knees
and absorbing the impact before repeating.

CIRCUIT 2 | Duration: 5 minutes continuous | Rest: 30 seconds walk

RUNNING
REPS: 4
1 Run at a continuous pace for the
required amount of time
2 If you cant run anymore, slow
down to a walk until you are able
to run again
3 If running is too difficult, start with
a brisk walk

30 DAY CHALLENGE PAGE 27

 30 DAYCHALLENGE BIKINI BODY

TARGET: FULL BODY, CARDIO

WEEK 4

DAY 7
CIRCUIT 1 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete

PUSHUPS SUMO SQUATS

REPS: 10 REPS: 10
1 Begin exercise on hands and feet (knees if needed). 1  Lay down on your back, with your feet slightly raised and hands
2B  ending at the arms, slowly lower yourself to the ground under lower back to assist with support.
until your arms are at 90 degrees. 2  Alternate your left and right legs, moving quickly but maintaining
3P  ush through the whole hand to extend back to the starting control and tension in your abs.
position before repeating the movement. 3 Do NOT rest in between reps.

CIRCUIT 2 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete

YOU
WILL NEED:
BENCH

CHAIR DIPS SWITCH JUMPS

REPS: 10
1 Using your arms as support, lift your body up and keep a straight line
between your ankles, hips and shoulders.
2 Slowly bend your arms to 90 degrees, maintaining body tension.
3 Extend your arms back to the original position, ensuring that you are
using your arms, not your hips and back.
REPS: 10
1 Begin by separating feet at the distance of a running stride.
2 Descend into movement until front knee is at 90 degrees - keep
the majority of your weight in your front leg.
3E  xplosivley drive through your front heel to jump.
4W  hilst in the air, switch feet positions.
5C  ontrol your landing while maintaining momentum for the next rep.

CIRCUIT 3 | Duration: 10 minutes continuous | Rest: 45 seconds after circuit is complete

BURPEES 15 YARD INTERVAL SPRINTS

REPS: 10 REPS: 4
1  Squat down to the floor and place your hands shoulder width 1 Mark out a distance that is approx 15 yards (15 meters) in length.
apart with your arms straight. 2 Sprint 15 yards and slow down slowly.
2  Jump your feet straight back to a pushup position (add a pushup 3 Repeat for required number of reps.
for a greater challenge).
3  Immediately jump your feet back to the squat position in step 1.
4  Explosively jump straight up in the air as high as you can, keeping
tension in your body.
5  Maintain momentum, but land softly by bending your knees
and absorbing the impact before repeating.

30 DAY CHALLENGE DAY 28