TOOLS: dumbbells, balance board
Watch for NEW EXERCISES change in reps and repeats. I have put in the reps I want you to do. Please follow them no matter what body time you are. This is KICK IT WEEK if you are following Bikini Body 8 Week Workout Plan! IF YOU HAVE TIME I NEED YOU DO DO CARDIO AT THE END.
STRENGTH CIRCUIT 1
- One Legged Squat on Balance board (20 reps, each leg)
- Wall Squat (HOLD FOR ATLEAST 2 MINUTES)
- Single-Leg Dumbbell Straight-Leg Deadlift on Balance Board (15 reps, each leg)
- Balance Board Weighted Squat (20 reps)
- Dumbbell side lunge on board (20 reps)
STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit,REPEAT circuit two. Repeat CIRCUIT 1 & 2 ONE MORE TIME. DONE! If you have time do cardio for 30 minutes. Any style of cardio you like.
- Dumbbell lunge and rotation on balance board (20 reps, each leg)
- Sumo Squat To Stand (20 reps BURN)
- 3 Position Calf Raise (15 reps, each position)
- Plié squat (20 reps)
- High Kick (10 reps, each leg)
- Slowly step onto the balance board with one foot, holding on to a wall or sturdy object for balance if necessary.
- Take your time adjusting your balance until you can stand upright with your opposite leg lifted (knee bent), back straight, abs engaged, and arms extended in front of your shoulders.
- Keep your lifted leg still as you push your hips back and bend the knee on your balancing leg to squat down.
- Straighten your balancing leg, pushing your hips forward to push up to the starting position to complete one rep. Finish several repetitions on the this same leg to complete one set.
- Switch sides and repeat on the opposite leg.
No board: do the same action just without the balance board. THEN GO BUY ONE!
Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold for atleast 2 minutes but I really want you to try to hold it as long as you can. Mine was 5 minutes.
Single-Leg Dumbbell Straight-Leg Deadlift on Balance Board
- Using an overhand grip, hold a pair of dumbbells at arm’s length next to your sides.
- Stand with left foot balancing on the balance board.
- Raise your right foot and, without changing the bend in your left knee, bend at your hips and lower your torso until it’s almost parallel to the floor.
- Pause, and return to the starting position.
- Do all your reps, switch legs, and repeat
Balance Board Weighted Squat
- Step gently onto your balance board.
- With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width.
- Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor.
- Pause, and push yourself up to the starting position.
Note: If that’s too hard, don’t use weight. If you don’t have a board squat without one.
Dumbbell Side Lunge on Board
- Step gently with one foot onto your balance board
- Hold a pair of dumbbells at arm’s length at your sides.
- Take a big step to your left and lower your body by pushing your hips backward and bending your left knee.
- As you lower your body, bend forward at your hips and touch the dumbbells to the balance board
- Repeat and then switch to your right leg.
Note: If the exercise is too hard, do the move without the dumbbells; just reach for the balance board with your hands. If you don’t have a board do the same movement without one.
STRENGTH CIRCUIT 2
Dumbbell Lunge and Rotation on Balance Board
- Grab a dumbbell and hold it horizontally by its ends, just under your chin.
- Step forward with your right foot gently onto the balance board and lower your body into a lunge. As you lunge, rotate your upper body to the right.
- Repeat all reps on one leg.
- Return to start
- Step forward with your left foot gently onto the balace board and lower your body into a lunge. As you lunge, rotate your upper body to the left.
Note: Too hard to perform the movement. try without a the dumbbell. Don’t have a balance board do the same movement without one.
Sumo Squat to Stand
- Gently step both feet onto the balance board.
- Holding your toes.
- Straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you’ve gone too far.) Move at a slow pace.
- Repeat movement for all reps.
3 Position Calf Raise
- Begin by standing with your feet directly under the hip joint.
- Your feet should really only be about four to five inches apart.
- Lift your heels up in a controlled motion, taking two counts to get to the top of the motion. No popping up.
- And lower down in two counts.
- Repeat all reps before moving to next position.
- Stand with your heels together and your toes apart with your feet making a V. Don’t crank at your ankles to make this shape with your feet, but roll your thigh bones away from each other at the hip joint.
- Raise and lower your heels in this position. This position will work the outer calf a bit more.
- Repeat all reps before moving to the next position.
- Start in a parallel foot position and flare your heels away from one another so you are pigeon-toed. This motion should also happen at the hip joint. This position will work the inner calf more, and is important to do if you overpronate (your feet and ankles tend to collapse your arch).
- Repeat all reps in this position.
- With feet in the plie position, hold a bar across your traps and shoulders, and position your elbows directly beneath the bar, keeping them below it throughout the squat.
- Maintaining a natural arch in your lower back and keeping your shoulders back to aid your form, squat until the hamstrings are parallel to the floor.
- Pause, drive back up to the erect position, and repeat. Avoid leaning forward as much as possible throughout the range of motion.
- Step forward on the left foot and kick the right leg.
- Step forward on the right foot, step forward on the left.
- Step forward on the right foot and kick left leg.
- The rhythm is: STEP, KICK, STEP-STEP, STEP, KICK, STEP-STEP.
2. Every time you kick, you must keep your support leg straight. That means you cannot bend your supporting knee.
3. Every time you kick you must point your toes and keep them pointed from the time they leave the floor.
4. Every time you kick you must keep the heel for your supporting leg on the floor–the support heel never leaves the floor.