Bikini Beach Workout

Workout Breakdown

Time: 22min. Workout Type: Intervals and Count Down Exercises: 16


Part #1
4 minutes of Interval Training

• Backward Lunge Knee Up (left leg)
• 16, 15
• Backward Lunge Knee Up (right leg) 
• 16, 15
• Plank Jumps
• 6, 5

Repeat this circuit one more time, take a short rest and reset your timer

Part #2

2 minute count down

• 2 walking push Ups + 4 Low Step Touches
• 10 reps

Part #3

4 minutes of Interval Training

• Jump Forward/Back & Jump Tuck
• 8, 6
• Side Plank Jump & Push Up (left side)
• 5, 5
• Side Plank Jump & Push Up (right side)
• 5, 5

Repeat this circuit one more time, take a short rest and reset your timer

Part #4

The same as Part #2

• 9 reps

Part #5

16, 14
16, 14
5.5, 5

Part #6

• 9 reps

Part #7

7, 6
6, 5
5, 5

Get your gear for this workout here:

• Interval TimerGet your equipment here

Instructions:
This workout is 22 minutes long and it’s a combination of interval training and a max. set challenge. There are 7 parts that you will complete back to back with just a short break in between. The 1st, 3rd, 5th, and 7th part is 4 minutes of interval training so you have to set your Interval Timer for 6 rounds of 10 seconds and 30 seconds. Try to do as many reps during each 30 second interval. Use the 10 seconds of rest to write down your scores. The 2nd, 4th, and 6th part is 2 minute challenge and your goal is to complete as many sets as possible during this 2 minute count down.