The Best 15-Day Bikini Body Challenge to Get Fit, Lean, and Toned for Summer!
The Best 15-Day Bikini Body Challenge to Get Fit, Lean, and Toned for Summer!
Meet the Trainers:
Preston
Routines:
Select a day to to watch that day's routine
Warmup for All Workouts
Recommended to do before each workout
30-60 Sec Jog in Place
30-60 Sec Jump Rope​
30-60 Sec Cross Body Butt Kick
Day 1 - Full Body
Workout Description:
2-3 sets
Rest 60 secs between sets
Full set takes roughly 5 minutes
20 Body Squats
10 Push Ups 
See Modification Below
Push Ups Modification:
Knee Push Ups
20 Heel Touch Crunch Side to Side
20 Alt. Lunges 
(10 Each Leg)
60 Sec Rest
Then Repeat All Exercises
2-3 Sets
Day 2 - Legs
Workout Description:
2-3 sets
Rest 30-60 secs between sets
20 Body Squats (Shoulder Width)
15 Body Squats (Narrow Stance)
15 Body Squats (Wide/Sumo)
15 Shoulder Width 1,2,3 Up
10 Narrow to Wide
20 Alternate Knee to Chest
30-60 Sec Rest
Then Repeat All Exercises
2-3 Sets
Day 3 - Core
Workout Description:
2-3 sets
Rest 30-60 secs between sets
15 Heel Touch Crunch
20 Heel Touch Crunch Side to Side
10 V-sits One Leg Extension
See Modification Below
V-sits One Leg Extension Modification:
Place Hands On Ground
15 Butt Ups
15 Hip Thrusters
30-60 Sec Rest
Then Repeat All Exercises
2-3 Sets
Day 4 - Full Body
Workout Description:
Each exercise can be done as 30 reps or 30 seconds
2-3 sets
Rest 60 secs between sets
Full set takes roughly 5 minutes
30 Butt Kickers
30 Db Alt. Bicep curls
Can be done as 30 reps or 30 seconds
30 High Knees
See Modification Below
High Knees Modification
Standing Knee to Chest
30 Tricep kickback
30 Burpees
See Modification Below
Burpee Modification:
Half Burpee
30 Standing Db Front Raise
30 Body Squat narrow to wide
30 Bent over row
Rest 60 secs
Then repeat for 2nd set
10 mins total
Day 5 - Cardio Day
Workout Description:
2-3 sets
Rest 30-60 secs between sets
30 Butt kickers (15 each foot)
20 jumping jacks
20 Single Leg Skater Squat
15 mtn climbers
30-60 sec Rest
Then Repeat all 4 exercises
2-3 Sets
Day 6 - ACTIVE Rest Day
Checkout our Yoga/Pilates program on the Flat Abs app!
Stretch
Foam Roll
Ice/Heat sore muscles
Very light cardio at MOST….like a chill bike ride or walk around the neighborhood.
Day 7 - Rest Day
Stretch
Foam Roll
Ice/Heat sore muscles
Day 8 - Full Body
Workout Description:
Each exercise can be done as 30 reps or 30 seconds
2 sets
Rest 60 secs between sets
Full set takes roughly 5 minutes
30 Dumbbell Sumo Squat
30 Db Hammer Curls
30 Alt. Lunge+Db Press
30 Tricep Kickback
30 Alt. Lunge + Db Curls
30 Standing Db Lateral Raise
30 Dumbbell Sumo
30 Lying Db Chest Press
30 Single Leg Skater Squat
Rest 60 secs
Then repeat for 2nd set
10 mins total
Day 9 - Leg Day
Workout Description:
2-3 sets
Rest 30-60 secs between sets
24 Body Squat Alt. Knee-Chest
20 Body Squat+Front kick
15 Squat knee knee 
Modification: Hold Squat/Wall Sit Modification)
20 Body Squat Front kick+punch
15 Body Squats (wide/sumo)
16 Alt. Leg Lunges
30-60 Sec Rest
Then Repeat All Exercises
2-3 Sets
Day 10 - Core Day Plank it Up!
Workout Description:
2-3 sets
Rest 30-60 secs between sets
20 Plank Alt. Knee-Chest
15 Plank Elbow walkout
20 Plank+Oblique
15 Plank Elbow Walk up
20 Plank+Alt. Glute Kickback
30-60 Sec Rest
Then Repeat All Exercises
2-3 Sets
Day 11 - Full Body
Workout Description:
Each exercise can be done as 30 reps or 30 seconds
2 sets
Rest 60 secs between sets
30 Squat alt knee to chest
30 Hammer curls
30 Mtn. Climbers
30 Skull Crushers
30 Single Leg Skater Squat
30 Overhead Press
30 Ski Jumps
30 Chest Fly
30 Jumping Jacks
Rest 60 secs
Then repeat for 2nd set
10 mins total
Day 12 - Cardio Day
Workout Description:
3-4 Sets
Rest 30-60 secs between sets
30 Square Hop
10 Burpees
See Modification Below
Burpee Modification:
Half Burpee
20 Side Hop/Skiers
25 High Knees
See Modification Below
High Knee Modification:
Standing Knee to Chest
30-60 Sec Rest
Then Repeat All Exercises
3-4 Sets
Day 13 -  ACTIVE Rest Day
Checkout our Yoga/Pilates program on the Flat Abs app!
Stretch
Foam Roll
Ice/Heat sore muscles
Very light cardio at MOST….like a chill bike ride or walk around the neighborhood.
Day 14 - Rest Day
Stretch
Foam Roll
Ice/Heat sore muscles
Time to Make a Post Challenge Game Plan...
Don't stop your progress! Continue your transformation with next-level workouts & meal plans in the Flat Abs Fitness Program.
Day 15 - Full Body
Congratulations on Completing the 15-DAY CHALLENGE!
Now it's time to burn more fat, tone up, and achieve your ideal body with next-level workouts & meal plans in the Flat Abs Fitness Program.
Workout Description:
2 sets
Rest 60 secs between sets
30 Squat +Db Press
30 Skull Crushers
30 V-sit Bicycles
See Modification Below
V-sit Bicycles Modification:
Place Hands On Ground
30 Reverse Chest Press
30 Alt.Lunge + Db Curls
30 Standing Db Lateral Raise
30 Dumbbell Sumo
30 Upright row
30 Side Hop/Skiers
Rest 60 secs
Then repeat for 2nd set
10 mins total
Meal Plan:
Remember, Nutrition is 90% of your Weight Loss Journey!
If you really want to Accelerate Fat Burn from this Challenge and get Lasting Results then make sure to check out the Challenge Meal Plan! CLICK HERE to learn more!
Support:
Join the Private FB Group!
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Results:
Record your Measurements to keep track of progress.
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