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 90 DAYS BIKINI HOME HOTEL WORKOUTS

This circuit is designed to be a metabolic circuit helping you burn calories and shred fat while increasing muscular
endurance. As mentioned this should not replace all your weight training sessions and should only be used as a back
up or if you have no gym access.

All exercises should be performed with the specific techniques listed in each description. This is important to overload
the target muscle rather than using your whole body which will not create enough overload for your muscles to adapt.
All the ab / core work should be performed with you focusing on bracing and squeezing the abdominals as hard as
possible - constant tension.

This workout is designed as a full body circuit that will provide benefit to both your muscles and cardiovascular system
(heart & lungs). Perform each exercise as described and immediately jump into the next exercise with only a 10 second
rest in between.

After you have performed 1 whole circuit through, rest for 3 minutes and repeat another 1, 2 or 3 times. This depends
on how long you have to exercise and how advanced you are. If you are new to exercise 2 circuits is good. If you are
advanced and normally do the full gym workouts listed in the 90 day bikini plan then you should perform 3 - 4 circuits.

30 REPS
Stand with your feet just wider than shoulder width apart. Place your hands
on your head or out in front of you. Start by driving the hips back, keeping
your torso and chest lifted and looking forward. Head should be neutral,
looking forward. Slowly lower down for a slow 4 seconds. Hold for 1 second
at the bottom then slowly raise back up for 2 seconds. Increase the intensity
by holding a dumbbell, weight plate or kettlebell in front of your chest / neck.
You can also use 2 dumbbells, one in each hand by the side of the body or a
barbell across your upper back / shoulders.

TOE CRUNCHES 20 REPS

Start by lying on a mat with your arms extended past your head. At the same
time start to bring your legs and feet up into the midline of the body while
using your upper abdominals to do a crunch, bringing your arms and upper
body in as well. Lower down for 3 seconds so that your feet are close to the
floor but not touching and repeat.

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 90 DAYS BIKINI HOME HOTEL WORKOUTS

TRICEP DIPS 20 REPS

Find a stable surface such as a heavy chair or heavy coffee table. Place your
hands behind the body and your feet flat in front of you. The further your feet
are from the body the hard it is, if you can, have your legs straight and just
your heels touching the floor (toes pointing into the air). Slowly lower down
for 2 seconds so that the elbow joint forms a right angle and then drive back
up for 2 seconds. Keep your shoulders locked down and depressed
throughout so you V.

STRAIGHT ARM PLANK 30 REPS

Position yourself so the body is flat and bum / hips are lifted slightly (they
should be slightly higher than shown in the image). Pull your abs into your
belly button as hard as you can, like you are performing a sit up or crunch.
Hands should be under the chest and elbows must be bent. If you contract
your abdominals hard and keep elbows bent this is extremely hard - not like
a normal plank. If this is too hard you can perform it on your knees and
progress to full body over time. This can be performed with feet on a gym ball
or chair if you want to progress it.

SINGLE LEG LUNGES 20 REPS EACH SIDE

Keep torso upright and head neutral, step forward and lower slowly so both
legs are bent at 90 degrees or right angles as shown. Drive back up with the
front leg to push yourself back to the starting position. Repeat on the same
leg until failure and then immediately swap legs. Lower down for 3 seconds,
hold at the bottom (with knee 1 inch / 2cm from the floor) for 1 second and
then drive back up for 1 second.

SIDE PLANK 30 SECS EACH SIDE

As shown, position yourself with the body straight and elbow bent to form a
right angle. Lift the hips off the floor and constantly focus on driving the hips
as high as possible. Keep the hips high and pull your abs in. Hold until failure
and swap sides.

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 90 DAYS BIKINI HOME HOTEL WORKOUTS

LEG RAISES 20 REPS

Start by lying flat on the floor. Place your arms by the side or if you wish to
make it harder place your hands on the head or behind the head as shown.
Pull your abs into the spine to contract and brace the core. Slowly raise up
and stop just short of 90 degrees (stop before legs are fully upright as you
lose tension once they are over the hips).

Slowly lower down for 3 seconds and stop around 1 inch / 2cm from the floor.
Repeat until failure, keep abs and core braced to support lower back. If you
have a weaker core / lower back you may wish to perform this with the knees
bent.

MOUNTAIN CLIMBERS 30 SECS

Position yourself similar to the straight arm plank above, core engaged, body
straight, pulling your abs into the spine and elbows bent. Slowly bring one
knee under the body keeping the foot OFF the floor. Take it back out and plant
on the floor then swap legs.

Repeat until failure, keeping your abs and core squeezed throughout.
Remember to keep elbows bent and do NOT lock even as you get fatigued.
Keep the hips / bum elevated, do not let them drop as it places pressure on
your lower back.

WALL SITS 30 SECS

As shown, position yourself against a firm wall and lower down into a squat
position. Legs should be at 90 degrees or right angles. Keep your belly button
pulled into the spine and lower back against the wall (do not arch - back
should be flat against the wall). Keep a stable position and focus on driving
into the floor as hard as you can - don’t just sit there. If you perform this well
and really contract the legs you should only last for around 20 - 30
seconds!

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