My gym when I lived in Southern California, was a bodybuilding factory. It pumped out bodybuilding champions on the regular. All the competitors at Elite Fitness used This full-body, bikini fitness circuit training to propel us to competition success. With just a little consistency and dedication, you’ll be ready to rock the stage (or beach) too.
Before getting started, make sure you check out my introduction to bikini fitness training. This bikini fitness circuit training routine is Phase II of training. Utilize this plan after completing Phase I consistently (consistency is key) for about a month or two.
To get started, complete the self-evaluation to determine how heavy you need to lift. Even if you did a self-eval before, complete a new one. Once you know how heavy you should lift, compete every task listed. Then repeat the circuit three times per training session. You’ll circuit train three times a week. Complete the entire circuit before you take a short (60 -90 sec) rest. You’ll start with 12 reps. Each week, increase the amount of weight and decrease the number of reps by two. Do HIT cardio on the off days. Lastly, make sure to push yourself not to rest in between sets. Be sure to stay hydrated. It should take about 30 minutes if you put in work & stay focused. This routine works really well with partners to keep the motivation and energy high.
Bikini Fitness Circuit Training
Abs: Incline Medicine Ball Sit-ups
Glutes: Smith machine donkey kicks
Legs & Glutes: Monkey Lunge
Back (pull): Wide grip lateral pulldown machine
Back (pull): Seated low cable row machine
Shoulders (press): barbell military press
Legs: Leg press + calf press
Obliques: Cable Oblique Crunch
Substitutions for Bikini Fitness Circuit Training
Legs & Glutes: Kettlebell Swings
Shoulders (press): Shoulder press machine
Obliques: Back extension + oblique extension machine with weights
Legs: Leg press + Standing weighted calf lift
This bikini fitness circuit training targets all key muscle groups for bikini athletes every day. Remember, the key is to stay focused. You cannot know what works or doesn’t work and make tweaks accordingly if you add too many variables (i.e. being inconsistent with weights, workouts, or diets).
