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Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Start This Plan

Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7

1 Week / 0 Days per Week / Intermediate

Workout Goals

Equipment Needed

Dumbbells
Barbell
Exercise Mat
Flat Bench
Valslide

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Try to avoid resting between exercises to keep your heart rate up and kick your body into fat burning mode. However, if you are a beginner and can't do the entire workout as described, then just do your best. A lot of people get motivated to workout and then they kill themselves on the first couple workouts, only to quit a few days later because it was too difficult. Simply do your best and always look to push yourself.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps00:15:00	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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Workout Plan Summary

This workout plan combines the first seven workouts of the Bikini Blaster video workout series from Blogilates. We've set it up so you can follow the plan as Cassey recommends. You start with the "HIIT It Hard" workout early in the week (Monday), and follow it up on Thursday with any of the other 6 workouts: "Sexy Legs Workout", "Abs Abs Abs!", "Awesomesauce Arms", "MuffinTopless", "Booty Booty Booty" or "Bodacious Back + Sleek Shoulders."

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Once you log your workouts, you'll get a full report, including the calories you've burned! If you really want a challenge, you can always do combinations of these workouts more than twice a week. Just make sure you've got plenty of water nearby!

Blogilates Bikini Blaster Workout - "Sexy Legs Workout"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Be sure to thoroughly warm up with some dynamic stretching and cool down with static stretching.

Exercise	Sets	Distance	Reps	Weight	Rest
Cross Lunge Butt Kick Quads / Beginner	Cross Lunge Butt Kick 1 sets, 21 reps, 01:00 rest	1		21		01:00
Single-Leg T-Squat Hamstrings / Intermediate	Single-Leg T-Squat 1 sets, 21 reps	1		21		--:--
Bodyweight Jump Squat Quads / Beginner	Bodyweight Jump Squat 1 sets, 16 reps	1		16		--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 1 sets, 00:00:30	1	00:00:30	--		--:--
Side Split Squat Quads / Beginner	Side Split Squat 1 sets, 16 reps	1		16	--	--:--
Reverse Lunge Kick Quads / Intermediate	Reverse Lunge Kick 1 sets, 21 reps	1		21		--:--
Valslide Hamstring Curl Hamstrings / Intermediate	Valslide Hamstring Curl 1 sets, 16 reps	1		16		--:--
Floor Dumbbell Calf Raise Calves / Beginner	Floor Dumbbell Calf Raise 1 sets, 85 reps	1		85	--	--:--
Toes-In Floor Dumbbell Calf Raise Calves / Beginner	Toes-In Floor Dumbbell Calf Raise 1 sets, 85 reps	1		85	--	--:--
Toes-Out Dumbbell Calf Raise Calves / Beginner	Toes-Out Dumbbell Calf Raise 1 sets, 85 reps	1		85	--	--:--
Standing Calf Stretch Calves / Very Easy	Standing Calf Stretch 1 sets, 00:00:30	1	00:00:30			--:--
Standing Quad Stretch Quads / Very Easy	Standing Quad Stretch 1 sets, 00:00:30	1	00:00:30			--:--
Lord of the Dance Pose Hamstrings / Intermediate	Lord of the Dance Pose 1 sets, 00:00:30, 00:30 rest	1	00:00:30			00:30

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

If you struggled through workout #1, a good option would be to take a pre-workout supplement to give you that extra energy to get through the workout. Also, an intra-workout supplement like Scivation Xtend is great choice to sip on after each circuit.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps00:15:00	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "Abs Abs Abs!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

If you don't have a pair of Valslides, you can use paper plates, magazines, or any other object that you can think of that will slide across the floor.

Exercise	Sets	Distance	Weight
Valslide Ab Rollout Abs / Intermediate	Valslide Ab Rollout 1 sets, 20 reps	1	20	--:--
Valslide Gliding In N' Out Abs / Intermediate	Valslide Gliding In N' Out 1 sets, 50 reps	1	50	--:--
Valslide Butt Pike Abs / Intermediate	Valslide Butt Pike 1 sets, 20 reps	1	20	--:--
Valslide Mountain Climber Abs / Intermediate	Valslide Mountain Climber 1 sets, 100 reps	1	100	--:--
Valslide Buckle-Up Obliques / Intermediate	Valslide Buckle-Up 1 sets, 30 reps	1	30	--:--
Valslide Push-Up to Butt Pike Abs / Intermediate	Valslide Push-Up to Butt Pike 1 sets, 15 reps	1	15	--:--
Valslide Gliding Leg Circle Abs / Beginner	Valslide Gliding Leg Circle 1 sets, 30 reps	1	30	--:--
Valslide Spiderman Obliques / Intermediate	Valslide Spiderman 1 sets, 20 reps	1	20	--:--
Valslide Spiderman Obliques / Intermediate	Valslide Spiderman 1 sets, 20 reps, 01:00 rest	1	20	01:00
Valslide Moving Plank Abs / Intermediate	Valslide Moving Plank 1 sets, 10 reps00:00:30	1	10	--:--

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 5

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps00:15:00	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "Awesomesauce Arms"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 6

Make sure you are thoroughly warmed up. Perform additional arm stretches or run in place longer if you feel you are not stretched out after a minute of running in place. Also, perform static stretches at the end of your workout to decrease recovery time and promote muscle growth.

Exercise	Sets	Distance	Reps	Weight	Rest
Dumbbell Run In Place Biceps / Very Easy	Dumbbell Run In Place 1 sets, 00:01:00	1	00:01:00			--:--
Dumbbell Curl Biceps / Beginner	Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Top-Half Dumbbell Curl Biceps / Beginner	Top-Half Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Bottom-Half Dumbbell Curl Biceps / Beginner	Bottom-Half Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Hammer Curl Biceps / Beginner	Hammer Curl 1 sets, 15 reps	1		15	--	--:--
Alternating One-Arm Dumbbell Swing Hamstrings / Intermediate	Alternating One-Arm Dumbbell Swing 1 sets, 30 reps	1		30	--	--:--
Dumbbell Curl and Twist Biceps / Intermediate	Dumbbell Curl and Twist 1 sets, 15 reps	1		15	--	--:--
Double Twist Dumbbell Curl Biceps / Intermediate	Double Twist Dumbbell Curl 1 sets, 20 reps	1		20	--	--:--
Concentration Curl Biceps / Beginner	Concentration Curl 1 sets, 15 reps	1		15	--	--:--
Dumbbell Swing Shoulders / Intermediate	Dumbbell Swing 1 sets, 30 reps	1		30	--	--:--
Dumbbell Kickback Triceps / Beginner	Dumbbell Kickback 1 sets, 15 reps	1		15	--	--:--
One-Arm Overhead Tricep Extension Triceps / Beginner	One-Arm Overhead Tricep Extension 1 sets, 15 reps	1		15	--	--:--
Leaning One-Arm Overhead Tricep Extension Triceps / Beginner	Leaning One-Arm Overhead Tricep Extension 1 sets, 15 reps	1		15	--	--:--
Wide-Grip Diamond Push-Up Chest / Intermediate	Wide-Grip Diamond Push-Up 1 sets, 15 reps	1		15		--:--

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 7

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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alternate
circuit

Log this Workout

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Secondary

Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "Muffintopless"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 8

Each set is for each side. So 20 reps on the right side for set 1, then 20 reps on the left side for set 2.

Exercise	Sets	Distance	Reps	Weight
Candle Stick Dipper Obliques / Beginner	Candle Stick Dipper 2 sets, 20 reps	2		20	--:--
Single-Legged Knee-In Obliques / Intermediate	Single-Legged Knee-In 2 sets, 10 reps	2		10	--:--
Twisted Pike-Up Abs / Intermediate	Twisted Pike-Up 2 sets, 15 reps	2		15	--:--
Side Plank Hip Lift Obliques / Beginner	Side Plank Hip Lift 2 sets, 15 reps	2		15	--:--
Side Plank Obliques / Intermediate	Side Plank 2 sets, 00:00:10	2	00:00:10		--:--
Side Plank Star Obliques / Expert	Side Plank Star 2 sets, 00:00:10	2	00:00:10		--:--
Side Plank Jackknife Obliques / Intermediate	Side Plank Jackknife 2 sets, 10 reps	2		10	--:--

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 9

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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alternate
circuit

Log this Workout

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Secondary

Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "Booty Booty Booty"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 10

* Weighted Knee Circle and Prone Leg Circle - you should perform 20 circles in one direction, then 20 circles in the opposite direction. Then repeat on opposite leg for set #2.

*The exercises with 2 sets are those exercises where you switch legs. For example, on the Number 4 Squat you should perform 20 squats on the right leg for set #1 and then 20 squats on the left leg for set #2.

Exercise	Sets	Distance	Reps	Weight	Rest
Number 4 Squat Quads / Intermediate	Number 4 Squat 2 sets, 20 reps	2		20		--:--
Bodyweight Squat Quads / Beginner	Bodyweight Squat 1 sets, 15 reps	1		15		--:--
Bodyweight Squat Pulse Quads / Beginner	Bodyweight Squat Pulse 1 sets, 20 reps	1		20		--:--
Bodyweight Duck Squat Glutes / Beginner	Bodyweight Duck Squat 1 sets, 15 reps	1		15		--:--
Pointed Butt Lift Glutes / Beginner	Pointed Butt Lift 2 sets, 50 reps	2		50	--	--:--
Weighted Knee Circle Glutes / Beginner	Weighted Knee Circle 2 sets, 40 reps	2		40	--	--:--
Grasshopper Glutes / Beginner	Grasshopper 1 sets, 30 reps	1		30		--:--
Prone Leg Extension Glutes / Beginner	Prone Leg Extension 1 sets, 20 reps	1		20		--:--
Prone Heel Click Glutes / Beginner	Prone Heel Click 1 sets, 20 reps	1		20		--:--
Swim Kick Lower Back / Beginner	Swim Kick 1 sets, 00:00:30	1	00:00:30			--:--
Prone Leg Circle Glutes / Beginner	Prone Leg Circle 2 sets, 40 reps	2		40		--:--

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Log this Workout

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Muscles Worked

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Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "HIIT It Hard!"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 11

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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superset
alternate
circuit

Log this Workout

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Secondary

Muscles Worked

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Secondary

Workout Plan Summary

You can customize your setup, and choose different workouts than the exact order we have them here by following these steps:

Click "Log a Workout" from the Dashboard.

Click "log a different workout" on the left sidebar.

Select the workout you want, and it will be automatically entered into the logger.

Blogilates Bikini Blaster Workout - "Bodacious Back + Sleek Shoulders"

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 12

*Triangle Back Pulse - 30 reps for each side

Exercise	Sets	Distance	Reps	Weight	Rest
Dumbbell Push Series Shoulders / Beginner	Dumbbell Push Series 1 sets, 00:03:00	1	00:03:00			--:--
Triangle Back Pulse Shoulders / Beginner	Triangle Back Pulse 2 sets, 30 reps	2		30	--	--:--
Palms-Up Pulse Shoulders / Beginner	Palms-Up Pulse 1 sets, 30 reps	1		30	--	--:--
Dumbbell Military Press Shoulders / Beginner	Dumbbell Military Press 1 sets, 20 reps	1		20	--	--:--
Elbows-Down Back Pulse Shoulders / Beginner	Elbows-Down Back Pulse 1 sets, 30 reps	1		30	--	--:--
Dumbbell L Lateral Raise Shoulders / Intermediate	Dumbbell L Lateral Raise 1 sets, 20 reps	1		20	--	--:--
Dumbbell Upper Back Pulse Traps / Intermediate	Dumbbell Upper Back Pulse 1 sets, 30 reps	1		30	--	--:--
Dumbbell Front Raise Shoulders / Beginner	Dumbbell Front Raise 1 sets, 20 reps	1		20	--	--:--
Reverse Fly Middle Back / Intermediate	Reverse Fly 1 sets, 20 reps	1		20	--	--:--
Dumbbell Chest Press Pulse Chest / Intermediate	Dumbbell Chest Press Pulse 1 sets, 50 reps	1		50	--	--:--