Month 1: The Strength Routine


The Plan

HOW IT WORKS Twice a week on nonconsecutive days, do 1 set of 12 to 16 reps of each move in order. Repeat once (if you're new to exercise) or twice (if you've been working out for at least a month). The last 2 reps of every set should be very challenging; if they're not, add more resistance.


  • a handled resistance tube
  • a 3- to 5-pound dumbbell
  • a pair of 8- to 10-pound dumbbells
  • a 6- to 9-pound Body Bar
  • a step
  • a 3- to 6-pound weighted ball

(Find gear at

Go to the routine!

Go back to Month 1: Get started even if you've been on the couch all winter.

Go back to the entire Bikini Body Plan

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