Bikini Body:

VOL. I
21 DAY CHALLENGE
By: Alyson Michelle
 BIKINI BODY: VOL. I
I created this program so that it can be done
by anyone, anywhere!
Whether you’re at home, the office, or
outdoors you have NO MORE EXCUSES!

There are 21 workouts that are designed to

be done 21 days straight, but you can also go
at your own pace and create your own
schedule. You can adjust the reps and
rounds in each circuit to your individual
fitness level, just make sure to push
yourself!

Each circuit is compiled of only body weight

exercises designed to shape and tone, and I
have provided video
demonstrations of each exercise, with
modified versions of certain exercises, so no
matter what your fitness level is,
YOU CAN DO IT !
 PRE/POST WORKOUT FOODS

PRE WORKOUT

- Slice of whole wheat toast with peanut butter and sliced bananas
- 100g of greek yogurt and trail mix
- Greek yogurt smoothie or protein powder with fruits and granola
- Bowl of oatmeal with fruit
- Apple slices and almond butter or all natural peanut butter
- 1/4 cup of yogurt, 1/2 cup of fresh strawberries and 1/2 cup of whole grain cereal
- 1 or 2 hard boiled eggs with a slice of whole wheat toast

POST WORKOUT

- 3-4 ounces of grilled chicken and mixed vegetables (in olive oil)
- 3 egg veggie omelet with avocado slices
- 2-3 ounces of grilled or baked salmon with 1/2 cup of sweet potato (mashed, baked or boiled)
- Glass of chocolate milk
- Trail mix (1/2 handful of macadamia nuts, dried coconut, dark chocolate chips, banana chips)
- Sliced banana with cup of low fat milk
- Protein bar (10-30 grams of protein with less than 10 grams of sugar)
- Half a whole grain bagel with 2 egg whites
- 2 rice cakes topped with natural peanut butter
- Sliced apple and 1 stick of low fat cheese string
- 2-3 whole eggs scrambled with a handful of chopped onion, spinach and peppers
- 1 scoop of protein powder with water or almond milk
 21 DAY GUIDE

DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

UPPER LOWER CORE FULL UPPER LOWER
BODY BODY BODY BODY BODY

DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

FULL UPPER LOWER CORE FULL UPPER
BODY BODY BODY BODY BODY

DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

CORE FULL UPPER LOWER CORE FULL
BODY BODY BODY BODY
 WARM-UPS
The warm-ups for each specified day will remain the same.
For example: On DAY 1 which is FULL BODY, the warm-up will be the same on DAY 5
which is also FULL BODY, and so on.

CLICK the links provided for the warm-up demonstrations.

FULL BODY
WARM-UP
›› CLICK LOWER BODY ›› CLICK
WARM-UP

UPPER BODY
WARM-UP
›› CLICK CORE
WARM-UP
›› CLICK
 TIPS
- When performing lower body exercises like squats, kick backs, etc.,
make sure to always SQUEEZE THE GLUTES throughout the exercise.
Activating your glute muscles is crucial when performing these
exercises to really work and build the booty.

- When performing each exercise always tighten your core throughout.

Whether you’re doing lunges or sit-ups, a good thing to do is to
mentally tell yourself to always SQUEEZE YOUR TUMMY. Tightening
your core helps with form as well as strengthening your core which is
important in building a strong overall foundation for your body.

- DON’T RUSH ! You’re not in a race with anyone. Make sure to perform
each exercise with proper form while engaging your muscles, so do not
feel like you need to rush through each set.

HAPPY BIKINI BODY BUILDING !!

DAY 1- FULL BODY
WARM-UP
CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS

CIRCUIT 1 JACK KNIFE

FRONT LUNGES (15 each leg) PUSH-UP

PUSH UPS (10 reps) LUNGE

JACK KNIFES (25 reps)

REPEAT FOR 3-4 ROUNDS

CIRCUIT 2 TRICEP
DIP
TOE
TOUCH

KNEEL TO SQUATS (15 each leg)

TRICEP DIPS (15 reps) KNEEL TO

TOE TOUCHES (30 reps)

SQUAT

REPEAT FOR 3-4 ROUNDS

CIRCUIT 3 KICK
BACK REVERSE
KICK BACKS (20 each leg) CRUNCH

SHOULDER TAPS (10 each shoulder) SHOULDER TAP

REVERSE CRUNCHES (25 reps)

REPEAT FOR 3-4 ROUNDS

DAY 2- UPPER BODY
WARM-UP
CLICK HERE
BUTT KICKS FOR VIDEO
HIGH KNEES
WALL TAPS
PERFORM EACH EXERCISE FOR
30 SECONDS FOR 4 ROUNDS

CIRCUIT 1
SIDE TO SIDE
SIDE TO SIDE PUSH UPS PUSH UP

(10 each side) BURPEE

BURPEES (15 reps)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 2
PLANK PUSH UP

PLANK WALK OUTS TO PUSH UP PLANK

WALK

(10 reps) OUT

TO

PLANK PUSH UPS (15 reps) PUSH UP

REPEAT FOR 4-5 ROUNDS

COOL DOWN

ARM SWINGS (30 reps) CROSS

ARM
CROSS OVER SWINGS (40 reps) SWINGS
OVER
SWINGS

REPEAT FOR 4 ROUNDS

DAY 3- LOWER BODY
WARM-UP
CLICK HERE
30 FORWARD STEP JUMPING JACKS FOR VIDEO
20 ICE SKATERS (10 each side)
20 PLANK STEP OUTS (10 each side)

REPEAT FOR 4 ROUNDS

CIRCUIT 1
JUMP
SQUAT

SQUATS (30 reps)

LUNGE PULSES (20 each leg) SQUAT

JUMP SQUATS (20 reps)

REPEAT FOR 3-4 ROUNDS LUNGE PULSE

GLUTE SQUAT SIDE

CIRCUIT 2 BRIDGE STEP

GLUTE BRIDGES (40 reps)

SQUAT SIDE STEPS (15 each side) JACK
SQUAT
JACK SQUATS (20 reps)
REPEAT FOR 3-4 ROUNDS

CIRCUIT 3
SIDE LUNGES (15 each leg) PLANK JACK
SQUAT PULSES (30 reps) SQUAT

PLANK JACKS (20 reps)

PULSE

REPEAT FOR 3-4 ROUNDS SIDE LUNGE

DAY 4- CORE
WARM-UP
CLICK HERE
10 BURPEES FOR VIDEO
10 JUMP SQUATS
10 JACK SQUATS

REPEAT FOR 3-4 ROUNDS

OVER AND
CIRCUIT 1
SCISSORS
UNDERS

SCISSORS (30 reps) PLANK

STEP-OUT
OVER AND UNDERS (30 reps)
PLANK STEP-OUTS (15 each leg)
REPEAT FOR 4-5 ROUNDS

ALTERNATING RUSSIAN
CIRCUIT 2
SIT-UP
TOE REACH TWIST

SIT-UPS (20 reps)

ALTERNATING TOE REACHES
(15 each side)
RUSSIAN TWISTS (20 each side)
REPEAT FOR 4-5 ROUNDS
SIDE PLANK
CIRCUIT 3 JACK KNIFE BICYLE
CRUNCH UP DOWN

JACK KNIFE CRUNCHES (20 reps)

SIDE PLANK UP DOWNS
(20 each side)
BICYCLES (30 reps)
REPEAT FOR 4-5 ROUNDS
DAY 5- FULL BODY
WARM-UP
CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS

TOE REACH
CIRCUIT 1
STEP-UPS (15 each leg) STEP-
UP

BURPEES (10 reps)

TOE REACHES (20 reps)
REPEAT FOR 3-4 ROUNDS BURPEE

LEG RAISE
CIRCUIT 2
SPLIT
SPLIT SQUATS (20 each leg) SQUAT
KNEE
KNEE TUCKS (20 reps) TUCK

LEG RAISES (20 reps)

REPEAT FOR 3-4 ROUNDS

STANDING PLANK TWIST

CIRCUIT 3 KICK
BACK

STANDING KICK BACKS (30 each leg)

CROSS BODY MOUNTAIN CLIMBERS
CROSS BODY
MOUNTAIN CLIMBER

(20 each side)

PLANK TWISTS (10 each side)
REPEAT FOR 3-4 ROUNDS
DAY 6- UPPER BODY
WARM-UP
CLICK HERE
BUTT KICKS FOR VIDEO
HIGH KNEES
WALL TAPS
PERFORM EACH EXERCISE FOR 30 SECONDS
FOR 4 ROUNDS

TRICEP DIP
CIRCUIT 1
SHOULDER TAPS (30 reps) SHOULDER TAP

TRICEP DIPS (15 reps)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 2
ONE LEG
DIP

30 SECOND PLANK ON HANDS PLANK ON

HANDS

ONE LEG DIPS (10 each leg)

REPEAT FOR 4-5 ROUNDS

COOL DOWN

ARM SWINGS (30 reps) ARM

SWINGS
CROSS OVER SWINGS (40 reps) CROSS
OVER
SWINGS

REPEAT FOR 4 ROUNDS

DAY 7- LOWER BODY
WARM-UP CLICK HERE
30 FORWARD STEP JUMPING JACKS FOR VIDEO
20 ICE SKATERS (10 each side)
20 PLANK STEP OUTS (10 each side)

REPEAT FOR 4 ROUNDS

SIDE STEP TO
CIRCUIT 1 SQUAT
HOLD
JUMP SQUAT

30 SECOND SQUAT HOLD PLANK

30 SECOND SIDE STEPS TO JUMP SQUAT JACK

30 SECOND PLANK JACKS

REPEAT FOR 3-4 ROUNDS

FIRE HYDRANT

CIRCUIT 2
SQUAT PULSE SQUAT TO
JUMP CALF RAISE

FIRE HYDRANTS (30 each leg)

SQUAT PULSE JUMPS (20 reps)
SQUAT TO CALF RAISES (20 reps)
REPEAT FOR 3-4 ROUNDS

CIRCUIT 3 REVERSE LUNGE

TO KICK BACK
CRAB
WALK
DONKEY KICK

REVERSE LUNGES TO KICK BACK (15 each leg)

CRAB WALKS (5 reps)
(4 walks forward, 4 walks backward= 1 rep)
DONKEY KICKS (30 each leg)
REPEAT FOR 3-4 ROUNDS
DAY 8- CORE
WARM-UP
CLICK HERE
10 BURPEES FOR VIDEO
10 JUMP SQUATS
10 JACK SQUATS

REPEAT FOR 3-4 ROUNDS

CIRCUIT 1
LEG RAISE REVERSE
CRUNCH

TOE
LEG RAISES (20 reps) TOUCH

TOE TOUCHES (30 reps)

REVERSE CRUNCHES (30 reps)

REPEAT FOR 4-5 ROUNDS

ANKLE

CIRCUIT 2 TOUCH V-UP

ANKLE TOUCHES (20 each side) IN AND OUT

JACK KNIFE
IN AND OUT JACK KNIFES (20 reps)
V-UPS (15 reps)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 3 KNEE-IN PULSE OBLIQUE

SIT-UP
PLANK

KNEE-IN PULSES (15 each leg)

OBLIQUE SIT-UPS (15 each side)
1 MINUTE PLANK

REPEAT FOR 4-5 ROUNDS

DAY 9- FULL BODY
WARM-UP
CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS

CIRCUIT 1
MOUNTAIN
CLIMBER

STEP UPS (15 each leg)

KNEE TUCKS (15 reps)
MOUNTAIN CLIMBERS (30 each side)
REPEAT FOR 3-4 ROUNDS STEP-UP KNEE-TUCK

CIRCUIT 2 SIDE TO SIDE

PLANK WALK

SQUAT PULSES TO SUMO SQUAT

(2 pulses; 20 reps) SPIDER CLIMB

SIDE TO SIDE PLANK WALKS (15 each side)

SPIDER CLIMBS (15 each side)
SQUAT PULSE TO

REPEAT FOR 3-4 ROUNDS

SUMO SQUAT

TRICEP UP DOWN

CIRCUIT 3
SIDE PLANK
KICK
BACK

KICK BACKS (30 each leg)

TRICEP UP DOWNS (15 each arm)
1 MINUTE SIDE PLANK (30 sec. each side)

REPEAT FOR 3-4 ROUNDS

DAY 10- UPPER BODY
WARM-UP
CLICK HERE
BUTT KICKS FOR VIDEO
HIGH KNEES
WALL TAPS
PERFORM EACH EXERCISE FOR
30 SECONDS FOR 4 ROUNDS

BACK FLY
CIRCUIT 1 SHORTIE

SHORTIES (20 reps)

BACK FLIES (20 reps)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 2 BURPEE TO
PUSH UP
WALKING PLANK

BURPEES TO PUSH UP (12 reps)

WALKING PLANKS (10 each side)

REPEAT FOR 4-5 ROUNDS

COOL DOWN

ARM SWINGS (30 reps)

CROSS OVER SWINGS (40 reps)

REPEAT FOR 3 ROUNDS

DAY 11- LOWER BODY
WARM-UP
CLICK HERE
30 FORWARD STEP JUMPING JACKS FOR VIDEO
20 ICE SKATERS (10 each side)
20 PLANK STEP OUTS (10 each side)

REPEAT FOR 4 ROUNDS

ONE LEG GLUTE
CIRCUIT 1
JUMP
BRIDGE
SQUAT

ONE LEG GLUTE BRIDGES (20 each leg)

JUMP SQUATS (20 reps) FIRE HYDRANT
CIRCLE

FIRE HYDRANT CIRCLES (20 each leg)

REPEAT FOR 3-4 ROUNDS

CIRCUIT 2 DONKEY
KICK

DONKEY KICKS (30 each leg)

JACK SQUATS (20 reps) JACK
FROG
SQUAT
FROG HOPS (10 reps, 3 hops=1 rep) HOP

REPEAT FOR 3-4 ROUNDS

LAYING
CIRCUIT 3 KNEELING
SQUAT
LEG RAISE

KNEELING SQUATS (30 reps)

GOBLET SQUATS (30 reps)
LAYING LEG RAISES (25 each leg)
REPEAT FOR 3-4 ROUNDS
DAY 12- CORE
WARM-UP CLICK HERE
10 BURPEES
10 JUMP SQUATS
FOR VIDEO
10 JACK SQUATS

REPEAT FOR 3-4 ROUNDS

SIDE TO SIDE

CIRCUIT 1 LEG RAISE

SCISSORS STRAIGHT LEG
HOLD
SIDE TO SIDE LEG RAISES
(15 each side)
SCISSORS (15 each leg)
30 SECOND STRAIGHT LEG HOLD
REPEAT FOR 4-5 ROUNDS
JACK KNIFE
CIRCUIT 2
TOE REACH RUSSIAN TWIST
CRUNCH

TOE REACHES (20 reps)

JACK KNIFE CRUNCHES (20 reps)
HALF RUSSIAN TWISTS FULL TWISTS
(20 half twists, 30 full twists)
REPEAT FOR 4-5 ROUNDS

CIRCUIT 3
SIDE PLANK SPIDER SIDE PLANK
UP DOWN CLIMB KNEE-IN

SIDE PLANK UP DOWNS (20 each side)

SPIDER CLIMBS (15 each side)
SIDE PLANK KNEE-INS (15 each side)

REPEAT FOR 4-5 ROUNDS

DAY 13- FULL BODY
WARM-UP
CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS
PLANK TWIST
CIRCUIT 1 PLANK

LUNGE PULSES TO LUNGE

(3 pulses; 15 each leg)
1 MINUTE PLANK
PLANK TWISTS (15 each side)
LUNGE PULSE
REPEAT FOR 3-4 ROUNDS TO LUNGE

CIRCUIT 2 CRUNCH TO
SIT-UP

JUMPING LUNGES (30 reps) KNEE

KNEE TUCKS (20 reps) TUCK

CRUNCHES TO SIT-UPS (20 reps)

JUMPING
REPEAT FOR 3-4 ROUNDS LUNGE

CIRCUIT 3
ONE LEG
STANDING V-UP
KICK
BACK
STANDING KICK BACKS (30 each leg) HALF

HALF BURPEES (20 reps)

BURPEE

ONE LEG V-UPS (15 each side)

REPEAT FOR 3-4 ROUNDS

DAY 14- UPPER BODY
WARM-UP CLICK HERE
BUTT KICKS FOR VIDEO
HIGH KNEES
WALL TAPS
PERFORM EACH EXERCISE FOR 30 SECONDS
FOR 4 ROUNDS

CIRCUIT 1
BURPEES TO SHOULDER TAPS (4 taps; 10 reps) TRICEP

TRICEP DIPS (20 reps) DIP

REPEAT FOR 4-5 ROUNDS BURPEE TO

SHOULDER TAP

CIRCUIT 2 HALF BURPEE

SIDE TO SIDE
PLANK WALK

HALF BURPEES (20 reps)

SIDE TO SIDE PLANK WALKS (10 each side)

REPEAT FOR 4-5 ROUNDS

COOL DOWN

ARM SWINGS (30 reps)

CROSS
CROSS OVER SWINGS (40 reps)
ARM
SWINGS OVER
SWINGS

REPEAT FOR 3 ROUNDS

DAY 15- LOWER BODY
WARM-UP
CLICK HERE
30 FORWARD STEP JUMPING JACKS FOR VIDEO
20 ICE SKATERS (10 each side)
20 PLANK STEP OUTS (10 each side)
REPEAT FOR 4 ROUNDS

CIRCUIT 1 LUNGE HOP

LUNGE HOPS (20 each leg)

KNEEL TO SQUATS (15 each leg) KNEEL SQUAT

SQUAT PULSE JUMPS (20 reps)

TO SQUAT PULSE
JUMP

REPEAT FOR 3-4 ROUNDS SQUAT PULSE

CIRCUIT 2
SIDE STEP TO REVERSE LUNGE
JUMP SQUAT TO HIGH KNEE

30 SECONDS SIDE STEP TO JUMP SQUAT

SQUAT PULSES TO SQUAT (4 pulses;15 rep)
30 REVERSE LUNGES TO HIGH KNEE
(15 each leg)
SQUAT

REPEAT FOR 3-4 ROUNDS PULSE TO

JUMP SQUAT

CIRCUIT 3
SQUAT TO FIRE HYDRANT TO DONKEY KICK
LEG RAISE

SQUATS (40 reps) SQUAT

SQUATS TO LEG RAISE (20 each leg)
FIRE HYDRANTS TO DONKEY KICK
(15 each leg)
REPEAT FOR 3-4 ROUNDS
DAY 16- CORE
WARM-UP CLICK HERE
10 BURPEES FOR VIDEO
10 JUMP SQUATS
10 JACK SQUATS

REPEAT FOR 3-4 ROUNDS

OBLIQUE
CIRCUIT 1
V-UP SIDE PLANK
KNEE-IN SIT-UP

V-UPS (15 reps)

SIDE PLANK KNEE-INS (15 each side)
OBLIQUE SIT-UP (15 each side)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 2 LEG RAISE FLUTTER KICK CRUNCH

LEG RAISES (20 reps)

FLUTTER KICKS (25 each leg)
CRUNCHES (30 crunches)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 3 SIDE PLANK

UP DOWN
PLANK STRAIGHT LEG
CRUNCH

SIDE PLANK UP DOWNS (20 each side)

1 MINUTE PLANK
(30 sec. hands/ 30 sec. forearms)
STRAIGHT LEG CRUNCHES (25 reps)
REPEAT FOR 4-5 ROUNDS
DAY 17- FULL BODY
WARM-UP
CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS

CIRCUIT 1 FIRE
SHOULDER TAP SIT-UP
TO PLANK JACK
HYDRANT
CIRCLE

FIRE HYDRANT CIRCLES (30 each leg)

SHOULDER TAPS TO PLANK JACK
(2 taps to 1 plank jack= 1 rep; 15 reps)
SIT-UPS (20 reps)
REPEAT FOR 3-4 ROUNDS

CIRCUIT 2
SHORTIE ONE LEG V-UP

JACK SQUATS TO JUMP SQUAT

(1 of each= 1 rep; 20 reps)
SHORTIES (20 reps)
ONE LEG V-UPS (10 each leg) JACK SQUAT
TO JUMP
REPEAT FOR 3-4 ROUNDS SQUAT

PLANK PUSH UP KNEE-IN

CIRCUIT 3 PULSE

LUNGE HOPS (15 each leg) LUNGE

PLANK PUSH UPS (10 reps) HOP

KNEE-IN PULSES (15 each leg)

REPEAT FOR 3-4 ROUNDS

DAY 18- UPPER BODY
WARM-UP
CLICK HERE
BUTT KICKS FOR VIDEO
HIGH KNEES
WALL TAPS
PERFORM EACH EXERCISE FOR
30 SECONDS FOR 4 ROUNDS

CIRCUIT 1 STAGGERED
GRIP
PUSH UP

STAGGERED GRIP PUSH UPS

(5 each side)
TRICEP
UP DOWNS

TRICEP UP DOWNS (15 each arm)

REPEAT FOR 4-5 ROUNDS

CIRCUIT 2 ONE LEG

DIP
WALKING
PLANK

ONE LEG DIPS (10 each leg)

WALKING PLANKS (5 each side)

REPEAT FOR 4-5 ROUNDS

COOL DOWN

ARM SWINGS (30 reps) ARM

SWINGS
CROSS
OVER
CROSS OVER SWINGS (40 reps) SWINGS

REPEAT FOR 3 ROUNDS

DAY 19- LOWER BODY
WARM-UP
CLICK HERE
30 FORWARD STEP JUMPING JACKS FOR VIDEO
20 ICE SKATERS (10 each side)
20 PLANK STEP OUTS (10 each side)

REPEAT FOR 4 ROUNDS

CIRCUIT 1
FIRE HYDRANT SQUAT TO GLUTE
CALF RAISE BRIDGE

FIRE HYDRANTS (30 each leg)

SQUATS TO CALF RAISE (25 reps)
GLUTE BRIDGES (40 reps)

REPEAT FOR 3-4 ROUNDS

CIRCUIT 2 KNEELING
SQUAT

LUNGE PULSES (30 each leg)

KNEELING SQUATS (30 reps)
CRAB WALKS
(4 walks forward, 4 walks backward= 1 rep; 5 re)
LUNGE PULSE CRAB WALK
REPEAT FOR 3-4 ROUNDS
SQUAT HOLD SQUAT SIDE
CIRCUIT 3 STEP

45 SECOND SQUAT HOLD

45 SECOND SQUAT SIDE STEP
45 SECOND SQUAT PULSE TO KNEE TUCKS
(2 pulses)
REPEAT FOR 3-4 ROUNDS
DAY 20- CORE
WARM-UP CLICK HERE
10 BURPEES
10 JUMP SQUATS
FOR VIDEO
10 JACK SQUATS

REPEAT FOR 3-4 ROUNDS

OVER AND
CIRCUIT 1 JACK KNIFE UNDERS STRAIGHT LEG
HOLD

JACK KNIFES (30 reps)

OVER AND UNDERS (30 reps)
30 SECOND STRAIGHT LEG HOLD

REPEAT FOR 4-5 ROUNDS

PLANK KNEE-IN TO SPIDER CLIMB BICYCLE-

CIRCUIT 2
IN AND OUT
JACK KNIFE

PLANK KNEE-INS TO SPIDER CLIMB

(20 each side)
BICYCLES (25 each leg)
IN AND OUT JACK KNIFES (20 reps)
REPEAT FOR 4-5 ROUNDS
PLANK STEP
CIRCUIT 3 OUT TOE
TOUCH
SIDE PLANK

PLANK STEP OUTS (25 each side)

TOE TOUCHES (30 reps)
30 SECOND SIDE PLANK (30 sec. each side)

REPEAT FOR 4-5 ROUNDS

DAY 21- FULL BODY
WARM-UP CLICK HERE
30 JUMPING JACKS FOR VIDEO
20 FORWARD ARM CIRCLES
20 REVERSE ARM CIRCLES
40 HIGH KNEES
REPEAT FOR 4 ROUNDS

CIRCUIT 1 REVERSE
CRUNCH

SIDE LUNGES (20 each leg) MOUNTAIN

CLIMBER

MOUNTAIN CLIMBERS (25 each side)

REVERSE CRUNCHES (30 reps)
REPEAT FOR 3-4 ROUNDS SIDE LUNGE

CRUNCH TO
CIRCUIT 2 SIT-UP

JUMPING LUNGES (30 reps) CROSS BODY

MOUNTAIN CLIMBER

CROSS BODY MOUNTAIN CLIMBERS

(20 each side)
CRUNCHES TO SIT-UPS (20 reps)
JUMPING LUNGE

REPEAT FOR 3-4 ROUNDS

ANKLE TOUCHES

CIRCUIT 3 HALF
BURPEES

FRONT LUNGES (20 each leg) FRONT

HALF BURPEES (20 reps)

LUNGE
FRONT
LUNGES
ANKLE TOUCHES (20 each side)

REPEAT FOR 3-4 ROUNDS

Bikini Body Vol II:
30 DAY MELTDOWN

By: Alyson Michelle

 BIKINI BODY: VOL. II
Introduction
I created this program for those of you looking to really tone and
tighten your bodies inot shape through intense exercises that keep
you moving. If you’ve found that you’ve plateaued
with your current workouts, than this program is for you!

The ‘30 DAY MELTDOWN’ is designed to be done 6 days a week over

5 weeks, but you can personalize the program to fit your own
schedule.

You’ll need a skipping rope, and dumbbells for these

workouts, and I also recommend adding booty bands for
certain exercises, which you’ll see in the video demonstrations.

I suggest using 3lb or 5lb dumbbells for the HIIT workouts (I use
pink weights for these exercises in my video demos) and 10lb-15lb
dumbbells for the lower and upper body workouts (they’re grey in
my video demos). If you find yourself fatigued during a circuit, just
drop the weights and continue through the remaining sets using
just your body weight.

Make sure to remember that this program is for YOU. Aim

to outdo yourself and no one else, as you progress through
each day. The ‘30 DAY MELTDOWN’ is designed to
challenge you and push YOUR OWN limits, so be prepared to work
your butt off and sweat ! 1
 BIKINI BODY: VOL. II
Juice / Smoothie Recipes

Cucumber Cleanse
Green Cleanse
1/2 Cucumber
1/2 Grapefruit 1 Cup of Water Clean Sweep
1 tbs. Chia Seeds 1/2 Cucumber
1/2 Grapefruit 1/2 Lemon
1 Cup of Spinach 1 Green Apple
1/2 Cup of Kale 1/2 Beet
Green Machine
1 Lemon 1 Celery Stalk
8-10 Mint Leaves 1/4 Cucumber
1 Cup of Kale 3 Celery Stalks 1 Cup of Water
2 Cups of Parsley 1 Small Green Apple
1 Cup of Spinach 2 tbs. Apple Cider Vinegar
1 Green Apple
3 Celery Stalks
1/2 Green Bell Pepper Sweet & Spicy Cleanse
Lemon Kicker Cleanse 1/2 Sweet Potato
1/2 Beet
2 Pieces of Pineapple 1 Apple
1/2 Lemon 1 Tangerine
1/2 Cup of Spinach 1 Carrot
1/2 Cucumber 1/4 Lemon
1/4 Jalapeno 1/2 tsp. Cayenne
2
 BIKINI BODY: VOL. II
30 Day / 5 Week Guide

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

LOWER LOWER
CARDIO FULL BODY CORE CARDIO REST DAY
BODY BODY

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

LOWER LOWER
CARDIO FULL BODY CORE CARDIO REST DAY
BODY BODY

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

3
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 1

4
 DAY 1- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JACK SQUATS (15 reps)
- BICEP CURLS (12 reps)
- PLANK TWISTS (10 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- FRONT LUNGES (15 each leg)
- SHOULDER PRESSES (12 reps)
- TOE TOUCHES (25 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- DEADLIFTS (20 reps)
- CHEST PRESSES (15 reps)
- CRUNCHES (25 reps)
Repeat for 4-5 rounds

5
 DAY 2- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- SIT UPS (15 reps)
- REVERSE CRUNCHES (25 reps)
- STRAIGHT LEG CRUNCHES
(25 reps)
Repeat for 5 rounds

CIRCUIT 2
- PLANK PULL THROUGHS
(10 each side)
- JACK KNIFES (20 reps)
- OBLIQUE SIT UPS (15 each side)
Repeat for 5 rounds

CIRCUIT 3
- TOE REACHES (15 reps)
- LEG RAISE TWISTS
(10 each side)
- REVERSE KNEE TO CHEST
(12 each leg)
Repeat for 5 rounds 6
 DAY 3- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- BURPEES (to ground- 12 reps)
- HIGH KNEES (30 seconds)
- PLANK JACKS (20 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- ICE SKATERS (15 each leg)
- JUMPING LUNGES (12 each leg)
- BUTT KICKS (30 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- HALF BURPEES (20 reps)
- WALL TAPS (30 reps)
- MOUNTAIN CLIMBERS
(15 each side)
Repeat for 4-5 rounds
7
 DAY 4- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- SUMO SQUATS (30 reps)
- GLUTE BRIDGES (30 reps)
- KICK BACKS
(on ground- 20 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (15 each leg)
- LUNGE PULSES (20 each leg)
- SIDE STEPS (10 each side)
Repeat for 4-5 rounds

CIRCUIT 3
- CURTSEY LUNGES
(15 each leg)
- SQUAT PULSES (30 reps)
- BUTTERFLY ABDUCTIONS
(25 reps)
Repeat for 4-5 rounds
 DAY 5- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JUMP SQUATS (15 reps)
- HAMMER CURLS (15 reps)
- SPIDER CLIMBS
(12 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- SQUAT PRESSES (20 reps)
- TRICEP KICK BACKS (15 reps)
- LEG RAISES (15 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- SINGLE LEG DEADLIFTS
(15 each leg)
- BACK ROWS (15 reps)
- KNEE IN PULSES (15 each leg)
Repeat for 4-5 rounds
9
 DAY 6- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- RUSSIAN TWISTS (15 each side)
- SLOWED DOWN SIT UPS
(count 10 sec to ground- 9 reps)
- V-UPS (15 reps)
Repeat for 5 rounds

CIRCUIT 2
- IN AND OUT JACK KNIFES
(in/out= 1 rep, 15 reps)
- 2 CRUNCHES to SIT UP (15 reps)
- FLUTTER KICKS (15 each leg)
Repeat for 5 rounds

CIRCUIT 3
- SCISSORS (20 each leg)
- SIDE PLANK UP DOWNS
(15 each side)
- CLIMBER TAPS (12 each toe)
Repeat for 5 rounds
10
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 2

11
 DAY 7- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- STRAIGHT JABS (40 seconds)
- HALF BURPEE to PLANK JACK
(40 seconds)
- CROSS BODY [Link] (40 sec)
Repeat for 4-5 rounds

CIRCUIT 2
- SKY REACHERS (40 seconds)
- FRONT RAISE JUMPING JACKS
(30 reps)
- LATERAL HIGH KNEES
(3 steps each side for 45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- TUCK JUMPS (30 seconds)
- BURPEE to MOUNTAIN CLIMBERS
(1 burpee, 10 m. climb. -12 reps)
- JACK SQUATS (30 seconds)
Repeat for 4-5 rounds
12
 DAY 8- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT HOLD (30 seconds)
- SQUAT PULSES to JUMP
SQUAT (2 pulses- 30 sec)
- SIDE LEG RAISES (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- WALL SIT (1 minute)
- SQUAT HOLD to JUMP
SQUAT (5 sec hold- 12 reps)
- KICK BACKS (30 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- GLUTE DEADLIFTS
(40 seconds)
- SIDE STEPS (20 each leg)
- BACK STEPS (20 each leg)
Repeat for 4-5 rounds
13
 DAY 9- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- JUMPING LUNGES (30 sec)
- PUSH UPS (10 reps)
- INCHWORM (15 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- REVERSE LUNGE to HIGH
KNEE (12 each leg)
- SHOULDER TAPS (30 seconds)
- PLANK ON HANDS (30 sec)
Repeat for 4-5 rounds

CIRCUIT 3
- DUMBBELL SWINGS (25 reps)
- SKULL CRUSHERS (15 reps)
- SIDE TO SIDE LEG RAISES
(40 seconds)
Repeat for 4-5 rounds
14
 DAY 10- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JACK KNIFE CRUNCHES (15 reps)
- ONE LEG V-UPS (15 each leg)
- PLANK (45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- TOE TOUCHES (25 reps)
- SIDE PLANK (30 sec each side)
- LEG RAISE TWISTS (15 each side)
Repeat for 5 rounds

CIRCUIT 3
- CLIMBER TAPS (45 seconds)
- BICYCLE CRUNCHES
(20 each side)
- SIT UP to JABS (40 seconds)
Repeat for 5 rounds
15
 DAY 11- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- BUTT KICKS (40 seconds)
- FROG HOPS
(2 forw, 2 backw for 40 seconds)
Repeat for 6 rounds

CIRCUIT 2
- HIGH KNEES (45 seconds)
- BURPEES (to ground- 15 reps)
- SINGLE LEG HIGH KNEES
(30 seconds each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- PLANK JACKS (40 seconds)
- JUMP SQUATS (30 seconds)
- FRONT RAISE JUMPING JACKS
(45 seconds)
Repeat for 4-5 rounds
16
 DAY 12- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT to REVERSE LUNGE
(12 each leg)
- KICK BACKS (30 each leg)
- FIRE HYDRANTS (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- SUMO SQUATS (40 reps)
- 2 GLUTE BRIDGES to HOLD
(5 sec hold- 15 reps)
- DONKEY KICKS (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- SQUAT PULSES to PRESS
(2 pulses- 45 seconds)
- GLUTE BRIDGE to ABDUCTION
(20 reps)
- SCISSOR STEPS (30 seconds)
Repeat for 4-5 rounds 17
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 3

18
 DAY 13- FULL BODY CLICK HERE
WARM-UP • Complete all 5 circuits for 3 rounds FOR VIDEO
Skip for 7 minutes
SQUATS
CIRCUIT 1
- SQUATS (45 reps)
- PLANK PUSH UPS (10 each arm)
- CRUNCHES (30 reps)

CIRCUIT 2
- SQUATS (40 reps)
- PLANK PUSH UPS (9 each arm) PLANK PUSH UPS
- CRUNCHES (30 reps)

CIRCUIT 3
- SQUATS (35 reps)
- PLANK PUSH UPS (8 each arm)
- CRUNCHES (30 reps)

CIRCUIT 4
- SQUATS (30 reps) CRUNCHES
- PLANK PUSH UPS (7 each arm)
- CRUNCHES (30 reps)

CIRCUIT 5
- SQUATS (25 reps)
- PLANK PUSH UPS (6 each arm)
- CRUNCHES (30 reps) 19
 DAY 14- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SIT-UPS (20 reps)
- TOE TOUCHES (30 reps)
- STRAIGHT LEG HOLD
(45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- SIDE PLANK UP DOWNS
(20 each side)
- PLANK TWISTS (15 each side)
- SIDE PLANK (30 sec each side)
Repeat for 5 rounds

CIRCUIT 3
- INCHWORM (20 reps)
- REVERSE KNEE TO CHEST
(20 each leg)
- REVERSE PLANK (45 seconds)
Repeat for 5 rounds
20
 DAY 15- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- HALF BURPEES (40 seconds)
- HIGH KNEES (45 seconds)
- PLANK JACKS (45 seconds)
Repeat for 4-5 rounds

CIRCUIT 2
- JUMPING LUNGES (40 seconds)
- MOUNTAIN CLIMBERS (45 sec)
- CROSS BODY M. CLIMBERS
(45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- WALL TAPS (40 seconds)
- PUSH UP, KNEE TO CHEST
(40 seconds)
- FLOOR TAPS (40 seconds)
Repeat for 4-5 rounds
21
 DAY 16- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SIDE STEPS (30 seconds)
- ONE LEG GLUTE BRIDGES
(25 each leg)
- JACK SQUATS (40 seconds)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (25 each leg)
- REVERSE to FRONT LUNGE
(1 of each=1 rep, 15 each leg)
- DEADLIFTS (45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- LUNGE PULSES
(30 seconds each leg)
- DONKEY KICK PULSES
(30 each leg)
- SQUAT PULSES (40 seconds)
Repeat for 4-5 rounds 22
 DAY 17- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- DUMBBELL SWINGS (40 reps)
- BACK FLIES (20 reps)
- PLANK PULL THROUGHS
(20 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- SQUAT PRESSES (25 reps)
- LATERAL RAISES
(12 each arm)
- INCHWORM TOE TOUCHES
(12 each toe)
Repeat for 4-5 rounds

CIRCUIT 3
- SINGLE LEG DEADLIFTS
(20 each leg)
- TRICEP DIPS (20 reps)
- SPIDER CLIMBS (15 each side)
Repeat for 4-5 rounds
23
 DAY 18- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- HALF RUSSIAN TWISTS
(15 each side)
- RUSSIAN TWISTS (15 each side)
- V-UPS (15 reps)
Repeat for 5 rounds

CIRCUIT 2
- 2 CRUNCHES to SIT UP (25 reps)
- STRAIGHT LEG CRUNCHES
(30 reps)
- TOE REACHES (20 reps)
Repeat for 5 rounds

CIRCUIT 3
- JACK KNIFE CRUNCHES (20 reps)
- LEG RAISES (20 reps)
- LEG RAISE TWISTS (20 each side)
Repeat for 5 rounds

24
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 4

25
 DAY 19- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- BURPEES (20 reps)
- HALF BURPEES (45 seconds)
- HALF BURPEE to PLANK JACK
(1 minute)
Repeat for 4-5 rounds

CIRCUIT 2
- SKY REACHERS (45 seconds)
- LATERAL HIGH KNEES
(3 steps each side for 1 minute)
- SINGLE LEG HIGH KNEES
(40 seconds each side)
Repeat for 4-5 rounds

CIRCUIT 3
- TUCK JUMPS (45 seconds)
- WALL TAPS (45 seconds)
- SIT UP to JABS (45 seconds)
Repeat for 4-5 rounds

26
 DAY 20- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SUMO SQUATS (50 reps)
- SQUAT TO REVERSE LUNGE
(25 each leg)
- DONKEY KICKS (40 each leg)
Repeat for 4-5 rounds
IDE ST

CIRCUIT 2
- DUMBBELL SWINGS (40 reps)
- 2 GLUTE BRIDGES to HOLD
(5 sec hold- 20 reps)
- SIDE LEG RAISES (40 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- SQUAT PULSES to PRESS
(2 pulses- 1 minute)
- CURTSEY LUNGES (25 each leg)
- JUMP SQUATS (40 seconds)
Repeat for 4-5 rounds
27
 DAY 21- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- JACK SQUAT PRESS (45 sec)
- PUSH UP, KNEE TO CHEST
(45 seconds)
- BICYCLE CRUNCHES (45 sec)
Repeat for 4-5 rounds

CIRCUIT 2
- REVERSE LUNGE to HIGH
KNEE (25 each leg)
- SHOULDER PRESS (20 reps)
- PLANK TWISTS (1 minute)
Repeat for 4-5 rounds

CIRCUIT 3
- REVERSE LUNGES
(alternate legs for 1 minute)
- TRICEP KICK BACKS (20 reps)
- SIDE TO SIDE LEG RAISES
(45 seconds)
Repeat for 4-5 rounds
28
 DAY 22- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- PLANK ON HANDS (45 seconds)
- SLOWED DOWN SIT UPS
(count 10 sec to ground- 15 reps)
- CLIMBER TAPS (25 each toe)
Repeat for 5 rounds

CIRCUIT 2
- IN AND OUT JACK KNIFES
(in/out=1 rep, 25 reps)
- KNEE-IN PULSES (40 sec each leg)
- LEG RAISES (25 reps)
Repeat for 5 rounds

CIRCUIT 3
- SCISSORS (40 each leg)
- OVER AND UNDERS (1 minute)
- STRAIGHT LEG HOLD (1 minute)
Repeat for 5 rounds

29
 DAY 23- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- FLOOR TAPS (1 minute)
- ICE SKATERS (1 minute)
- PLANK JACKS (40 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- BUTT KICKS (1 minute)
- STRAIGHT JABS (1 minute)
- JUMP SQUATS (30 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- MOUNTAIN CLIMBERS
(1 minute)
- FRONT RAISE JUMPING JACKS
(1 minute)
- SKY REACHERS (1 minute)
Repeat for 4-5 rounds 30
 DAY 24- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT PULSES to SQUAT
(2 pulses- 35 reps)
- ONE LEG GLUTE BRIDGES
(40 each leg)
- SQUAT HOLD (1 minute)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (30 each leg)
- LUNGE PULSES
(40 seconds each leg)
- GLUTE DEADLIFTS (40 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- BACK STEPS (40 each leg)
- SQUAT PULSES to JUMP
SQUAT (2 pulses- 45 sec)
- DONKEY KICK PULSES
(40 each leg)
Repeat for 4-5 rounds 31
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 5

32
 DAY 25- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- JUMPING LUNGES (1 minute)
- CHEST FLY to CRUNCH
(25 reps)
- BICYCLE CRUNCHES (1 min)
Repeat for 5-6 rounds

CIRCUIT 2
- JACK SQUAT PRESS (1 min)
- SIT UP to JABS (1:30 sec)
- PLANK (30 seconds hands,
30 seconds forearms)
Repeat for 5-6 rounds

CIRCUIT 3
- SQUAT HOLD to JUMP SQUAT
(5 second hold- 25 reps)
- SKULL CRUSHERS (25 reps)
- INCHWORM TOE TOUCHES
(20 each toe)
Repeat for 5-6 rounds 33
 DAY 26- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- SIT-UPS (30 reps)
- PLANK TWISTS (1 minute)
- FLUTTER KICKS (45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- LEG RAISE TWISTS (1 minute)
- REVERSE CRUNCHES (40 reps)
- STRAIGHT LEG CRUNCHES
(50 reps)
Repeat for 5 rounds

CIRCUIT 3
- SLOWED DOWN SIT UP
(count 10 seconds to ground-
20 reps)
- TOE TOUCHES (40 reps)
- V-UPS (1 minute)
Repeat for 5 rounds 34
 DAY 27- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- BURPEES (to ground- 20 reps)
- HALF BURPEES (1:20 seconds)
- HALF BURPEE TO PLANK JACK
(1:30 seconds)
Repeat for 5-6 rounds

CIRCUIT 2
- HIGH KNEES (1:30 seconds)
- LATERAL HIGH KNEES
(3 steps each side for 1:30 sec)
- SINGLE LEG HIGH KNEES
5
(1 minute each side)
Repeat for 5-6 rounds

CIRCUIT 3
- BURPEE TO MOUNTAIN CLIMBERS
(1 burpee, 10 m. climb. - 20 reps)
- SKY REACHERS (1:30 seconds)
- FLOOR TAPS (1 minute)
Repeat for 5-6 rounds
35
 DAY 28- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT to REVERSE LUNGE
(30 each leg)
- SQUAT PULSES (50 reps)
- JACK SQUATS (1:20 seconds)
Repeat for 5-6 rounds

CIRCUIT 2
- FROG HOPS
(2 forw, 2 backw for 1 min)
- CURTSEY LUNGES (25 each leg)
- FIRE HYDRANTS (40 each leg)
Repeat for 5-6 rounds

CIRCUIT 3
- GLUTE BRIDGE to ABDUCTION
(1 minute)
- KICK BACKS
(on ground- 40 each leg)
- WALL SIT (1:30 seconds)
Repeat for 5-6 rounds 36
 DAY 29- FULL BODY CLICK HERE
WARM-UP • Complete all 5 circuits for 3 rounds FOR VIDEO
Skip for 9 minutes
SQUATS SQUATS

CIRCUIT 1
- SQUATS (50 reps)
- PLANK PUSH UPS (20 reps)
- PLANK TWISTS (1 minute)

CIRCUIT 2
- SQUATS (45 reps)
- SHOULDER TAPS (1 min) PLANK PUSH UPS
SHOULDER TAPS
- SCISSOR STEPS (1 minute)

CIRCUIT 3
- SQUATS (40 reps)
- PLANK PUSH UPS (18 reps)
- PLANK TWISTS (1 minute)

CIRCUIT 4
- SQUATS (35 reps) PLANK TWISTS SCISSOR STEPS

- SHOULDER TAPS (1:30 sec)

- SCISSOR STEPS (1 minute)

CIRCUIT 5
- SQUATS (30 reps)
- PLANK PUSH UPS (16 reps)
- PLANK TWISTS (1 minute) 37
 DAY 30- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- PLANK PULL THROUGHS
(alternate for 1 minute)
- REVERSE PLANK (1 minute)
- KNEE-IN PULSES (45 sec each leg)
Repeat for 6 rounds

CIRCUIT 2
- SIDE PLANK UP DOWNS
(30 each side)
- ONE LEG V-UPS
(alternate for 1:30 seconds)
- STRAIGHT LEG HOLD (1 minute)
Repeat for 6 rounds

CIRCUIT 3
- REVERSE KNEE TO CHEST
(25 each side)
- RUSSIAN TWISTS (30 each side)
- IN AND OUT JACK KNIFES
(1 minute)
Repeat for 6 rounds 38