Shape Magazine
2008 Bikini Body Countdown
Month 2
Do these moves 3 times a week. Warm up with any type of cardio for 8 minutes: Do 3 minutes at an easy pace, 2 minutes moderate, and 3 minutes hard (you should be almost breathless). Then perform 2 sets of 12 to 16 reps of each move in order; rest for 40 seconds between sets. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights. You'll need
A stability ball, a 5-pound medicine ball, a set of 5- to 8-pound weights, and a resistance band. A mat is optional.
The Plan
- Pass crunch Works abs and inner thighs
- Drinking bird row to kickback Works butt, back, and biceps
- W squat Works legs, butt, shoulders, and upper back
- Karate kid Works legs, butt, and biceps
- Toy soldier Works legs, shoulders, and abs
- Frog contraction Works hamstrings, butt, and lower back
- Flying bridge Works butt, hamstrings, and chest
- Double-ball push-up Works chest, triceps, front of shoulders, and core
Bikini-Body Countdown Food Journal
This month, aim to do at least 120 minutes of any kind of cardio per week (it's up to you how you break it up, but see below for workouts). Spend 85 minutes of that time at a Rate of Perceived Exertion (RPE) of 5 to 6 or at 70 to 80 percent of your max heart rate, or MHR (220-your age = MHR). Spend 35 minutes at an RPE of 7 to 8 or 80 to 85 percent of your MHR. Do any form of cardio you want-the elliptical, stairclimbing, running, walking, biking, etc.
[* At an RPE of 5-6, you should be able to maintain a conversation as you exercise without gasping for breath. At an RPE of 7-8, you should be breathing hard, but not out of breath.]
Sample workouts:
45-MINUTE PLAN
| Time(minutes) | What to do | RPE |
| 0-5 | Warm up, gradually increasing the intensity | 4-5 |
| 5-10 | Maintain moderate intensity | 5 |
| 10-12 | Increase intensity to very hard over 2 mins | 7-9 |
| 12-14 | Recover at moderate intensity | 5 |
| 14-30 | Repeat minutes 10-14 four times | 5-9 |
| 30-31 | Increase to somewhat hard | 7 |
| 31-32 | Recover at moderate intensity | 5 |
| 32-33 | Increase to hard | 8 |
| 33-34 | Recover at moderate intensity | 5 |
| 34-35 | Increase to very hard | 9 |
| 35-36 | Recover at moderate intensity | 5 |
| 36-37 | Increase to hard | 8 |
| 37-38 | Recover at moderate intensity | 5 |
| 38-39 | Increase to somewhat hard | 7 |
| 39-40 | Recover at moderate intensity | 5 |
| 40-45 | Gradually cool down | 4 |
Total time at 7-8 15 minutes
Total time at 5-6 30 minutes 30-MINUTE PLAN
| Time(minutes) | What to do | RPE |
| 0-5 | Warm up, gradually increasing the intensity | 4-5 |
| 5-6 | Increase to somewhat hard | 7 |
| 6-7 | Recover at moderate intensity | 5 |
| 7-7:45 | Increase to hard | 8 |
| 7:45-9 | Recover at moderate intensity | 5 |
| 9-9:30 | Increase to very hard | 9 |
| 9:30-11 | Recover at moderate intensity | 5 |
| 11-29 | Repeat minutes 5-11 three times | 5-9 |
| 29-30 | Cool down easy (take more time if necessary) | 4 |
Total time at 7-8 9 minutes
Total time at 5-6 21 minutes 20-MINUTE PLAN
| Time(minutes) | What to do | RPE |
| 0-5 | Warm up, gradually increasing the intensity | 4-5 |
| 5-7 | Increase intensity to very hard over 2 mins | 7-9 |
| 7-9 | Recover at moderate intensity | 5 |
| 9-17 | Repeat minutes 5-9 twice | 5-9 |
| 17-20 | Cool down easy | 4 |
Total time at 7-8 6 minutes
Total time at 5-6 14 minutes
| Time(minutes) | What to do | RPE |
| 0-5 | Warm up, gradually increasing intensity | 4-5 |
| 5-10 | Maintain moderate intensity | 5-6 |
| 10-15 | Maintain somewhat hard intensity | 7 |
| 15-22 | Maintain moderate intensity | 5-6 |
| 22-25 | Cool down easy | 4 |
Total time at 7-8 5 minutes
Total time at 5-6 20 minutes
Featured Workout Video
Kettlebell Training
Gain strength, power, and speed with these kettlebell exercises.
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