28 Day Bikini Body

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7 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

After lifting, perform 20-30 mins HIIT. 30 seconds all out then 90 seconds rest. On Cardio days do 45 minutes of your choice cardio workout. Keep your heart rate between 65%-75% the whole time. Repeat this weekly plan for four weeks. Each week try to advance a little more. Add more reps, another set, look how to build on the move to make it more challenging etc.

New Workout 10 exercises, 0 min

Barbell Romanian Deadlift	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Machine Assisted Pull-Up	3x10 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Machine Calf Raise	3x10 reps	rest: 30s
Cable Lateral Raise	3x10 reps	rest: 30s
Cable One-Arm Bicep Curl	3x10 reps	rest: 30s
Stability Ball V-Up	3x10 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s

Cardio 45 mins 65-75% HR 1 exercises, 0 min

Aerobics

1x8 reps • 2700s

rest: 60s

New Workout 10 exercises, 0 min

Dumbbell Step-Up	3x12 reps	rest: 30s
Stability Ball Wall Squat	3x12 reps	rest: 30s
Jump Rope	3x8 reps • 30s	rest: 30s
Dumbbell Fly (Stability Ball)	3x12 reps	rest: 30s
Barbell Romanian Deadlift	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Machine Assisted Pull-Up	3x12 reps	rest: 30s
T Bar Row	3x12 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 30s
Plank	3x8 reps	rest: 30s

Cardio 45 mins 65-75% HR 1 exercises, 0 min

Aerobics

1x8 reps • 2700s

rest: 60s

New Workout 9 exercises, 0 min

Box Jump Multiple Response	4x10 reps	rest: 30s
Barbell Squat	4x10 reps	rest: 30s
	3x8 reps • 45s	rest: 30s
Stability Ball Walking Lunge	4x10 reps	rest: 30s
Jump Rope	4x8 reps • 30s	rest: 30s
Cable Chest Press (Supine Stability Ball)	4x10 reps	rest: 30s
Seated Leg Tuck	4x10 reps	rest: 30s
Dumbbell Pullover on Stability Ball	4x10 reps	rest: 30s
Cross Body Crunch	4x10 reps	rest: 30s