ebz - amazon s3day+bikini... · after the hiit you will do 20 - 30 minutes of low intensity cardio....
TRANSCRIPT
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㤀 搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀
栀漀洀攀 眀漀爀欀漀甀琀猀搀甀洀戀戀攀氀氀 漀渀氀礀
眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀
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90 DAYS BIKINI DUMBBELL WORKOUT
WWW.RUDYMAWER.COM 1
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
90 DAYS BIKINI DUMBBELL WORKOUT
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
LegsSession
Rest Rest Rest Rest Rest HIIT & SteadyState
Rest
Upperbody &Abs
Legs Legs RestHIIT & CardioUpperbody &Abs
8-20Rep Scheme
60
60 75 60 60 NA45-6075
30-90 30-9060 60 NA NA
19
Cardio
Rest(seconds)
Time
Sets 35 3519 19 NA NA
8-20 8-20 8-20 8-20 NA NA
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90 DAYS BIKINI DUMBBELL WORKOUT
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Press out, never bring DB over shoulder line,e.g. Stays outside the body
Row into the side of the body, inline with thehips / lower abs. Keep torso straight and donot let your lower back arch. Use your other
Focus on elbows driving in and out. If you donot have a bench or gym ball perform on thefloor and keep elbows by the side, which will
make it a tricep exercise.
Go into a bent over row position and slowraise the DB’s out to the side. Go with a lightweight and hold for 2 at the top then control
down slowly.
Elbows back inline with shoulder, lower allthe way down so DB is by the ear
Keep shoulders down and relaxed. Stopwhen arms are inline with shoulders, no needto come all the way in. Complete on the floor
if not access to bench / gym ball.
Lying on a bench, hold 1 DB in both handsand keep the arms straight. Starting with
your arms over the head, slowly lower back.When raising up, stop when the DB is overthe eyes, do not raise over the body as you
lose tension in the muscle. Perform on abench or gym ball (can do half reps on floor if not).
Both at the same time, keep elbow INFRONTof the stomach (elbow still by your side just if
you looked side on it would be forward ofthe stomach). So your arm is forward all the
time - constant tension, should be a lotharder than normal.
UPPERBODY DB WORKOUT
2:0:1:0
Exercise
DB Overhead Press
1 Arm DB Row
Lying DB Chest Press(on bench or gym
ball)
Bent Over ReverseFly
Lying DB TricepExtensions
DB Flys
1b
2a
2b
3a
3b 123
4 15 2:2:2:0
4 12 2:0:2:2
4 15 2d 2h 2m
4 12 2:0:1:1
1a
90
60
4 8 2:0:1:0
2:1:1:0
Standing DB Curl 4b 10-123 3:0:1:0
60
60
DB Pullover 4a 10-123 3:0:1:0
Pair Reps Rest NotesTempoSets
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90 DAYS BIKINI DUMBBELL WORKOUT
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UPPERBODY DB WORKOUT
Take DB behind the head and use other handto lock elbow in place. Lower all the way
down until DB is below neck and then raiseback up. Performed seated if possible for
stability, if not, standing is ok.
Position bench on an incline, keep chest liftedand palms facing the side of the body. Take
arms straight down by the side and lower allthe way down for a full stretch at bottom. Ifyou do not have a bench you can perform
this standing.
Perform 4 circuits of the following with 60 second rest inbetween: 15x Lying LegRaises, 20x V Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 seconds
and repeat 3 times.
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
2:0:1:0
Exercise Pair Reps Rest NotesTempoSets
Single ArmOverhead Tricep Ext 5a 3 10-12
60
2:2:2:0
5b 3 10-12 2:0:1:1Incline Hammer Curls
Ab Circuit
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90 DAYS BIKINI DUMBBELL WORKOUT
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LOWERBODY DB WORKOUT
Hold a very heavy DB infront of your neck with both hands (use 2 DB, one in each hand if you do not have an extra heavy one). Keep
knees bent and drive the hips back to lower in a squat. Go as low as possible without your lower back moving / arching then raise up.
Take one DB in each hand and keep them by theside. Bend your knees about 10% and initiate
the movement driving your hips/bum back as far as possible. Keep your spine and torso firm and straight, do not let the lower back move or arch. Lower as far as possible (you should feel a harsh stretch in the hamstring or back of the upper leg)
then raise up. Do not rest at the top.
Take a large step forward with one leg and bent at the knees to lower down (stop when you are around 1inch from the floor with the back knee).
Drive up and straight over into the next lunge (foot should not touch in the middle - no rest). Continue for 24 reps total (12 each side). If you do not have a long space, simply step out and
back on the same leg for 12 reps and swap legs without rest.
Step out to the side, keeping the inside leg straightand bending the outside leg at the knee and hip
(image you are squatting on the outside leg). Lowerdown like you would for a squat (keeping the other
leg straight to the side) and then drive back up.Repeat on same leg for 15 reps and then swap to
the other leg.
2:0:1:0
Exercise Pair Reps Rest NotesTempoSets
DB FrontSquats(Heavy)
1a 10 903:1:1:05
Straight LegDB RDL Deadlift
Walking DBLunges 3a 4 10 2:0:2:2
2a 12 604:1:2:05
Side GluteSquat 4a 30 602:1:1:04
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90 DAYS BIKINI DUMBBELL WORKOUT
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LOWERBODY DB WORKOUT
This is a single set of squats (but broken down into several mini sets) to annihilate any lasting energy in your legs! Pick a heavy DB that you could do about 15 squats for normally. Set a
timer and start to squat with the same technique as exercise 1. Perform as many reps as possible and take a brief 10 - 20 second rest then keep
going. Time yourself for 50 reps and try to beat it in future. Note: Make sure the technique is strict and you follow the tempo (4 seconds per rep).
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
2:0:1:0
Exercise Pair Reps Rest NotesTempoSets
Death Squats 5a 1 50 2:1:1:0 -
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90 DAYS BIKINI DUMBBELL WORKOUT
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Pick any of the HIIT workouts in the guide or whatyou have accessible (e.g. a bike or hill sprints if you
have no cardio equipment at home). Perform 30seconds flat out with a 60s rest for 7 sets. Rememberthe intervals should be 150% intensity and you should
be all out for the full 30 seconds. Do not do a lot ofrunning / sprinting unless you are use to it.
After the HIIT you will do 20 - 30 minutes of lowintensity cardio. Again, this can be performed on any
cardio machine you have or, on a bike outside orfailing that, you can do fast walking or jogging(again, do not run/job unless use to it). Intensity
should be a 6 out of 10.
HIIT: After week 4, add in 3 more intervals (10 total). After week 8 or forthe final 4 weeks add in another 5 for 15 total intervals per session.
Cardio: After 4 weeks, increase time by 10 minutes. After 8 weeks, increasetime by another 10 minutes.
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
HIIT & CARDIO
Exercise Sets Time Rest Notes
Intervals 7 30s 1m
Low IntensityCardio
Progressions
NA 20-30minutes
NA