Welcome to Free Fitness Gym,
We will be doing 4 workouts per week for 6 weeks as part of our Bikini Fitness program. Today's workout is the second workout of week one, do not worry if you missed the first one. We want you to take a picture of yourself now and then compare it to a picture of yourself in 6 weeks time. For this to work you will need to do all of the workouts, or at least most of them. Plus you will need to focus on your diet and eat clean healthy foods throughout. You can not train away a bad diet. If you workout and still have a bad diet, then all of your hard work will be hidden under a layer of body fat.
We would love you to share your before and after bikini pictures with us on Facebook, to help give other people motivation to train. If you are looking to lose weight then you will need a calorie deficit in your diet, ie eat less calories than you use during the day. Try not to skip breakfast or any other meals, just control your portions sizes and cut out unnecessary fats like butter and eat whole grain products like brown bread, rice etc.
We hope you enjoy and let us know how you are getting on.
Workout Breakdown
Warm up (not included)
Set interval timers to 50 seconds work, 10 seconds rest (or follow our timings in the video)
-Half crunch
-Flutter Kicks
-Hand to opposite knee reach
-Side hip raise right side
-Side hip raise left side
-Russian foot touch
-Straight leg reach
-Press up hold leg raise
-Straight leg lift
-Ankle touches
Repeat all exercises if you have the energy
Cool down (not included)
We would love to hear how you get on, and hope you have a great day.
We will be doing 4 workouts per week for 6 weeks as part of our Bikini Fitness program. Today's workout is the second workout of week one, do not worry if you missed the first one. We want you to take a picture of yourself now and then compare it to a picture of yourself in 6 weeks time. For this to work you will need to do all of the workouts, or at least most of them. Plus you will need to focus on your diet and eat clean healthy foods throughout. You can not train away a bad diet. If you workout and still have a bad diet, then all of your hard work will be hidden under a layer of body fat.
We would love you to share your before and after bikini pictures with us on Facebook, to help give other people motivation to train. If you are looking to lose weight then you will need a calorie deficit in your diet, ie eat less calories than you use during the day. Try not to skip breakfast or any other meals, just control your portions sizes and cut out unnecessary fats like butter and eat whole grain products like brown bread, rice etc.
We hope you enjoy and let us know how you are getting on.
Workout Breakdown
Warm up (not included)
Set interval timers to 50 seconds work, 10 seconds rest (or follow our timings in the video)
-Half crunch
-Flutter Kicks
-Hand to opposite knee reach
-Side hip raise right side
-Side hip raise left side
-Russian foot touch
-Straight leg reach
-Press up hold leg raise
-Straight leg lift
-Ankle touches
Repeat all exercises if you have the energy
Cool down (not included)
We would love to hear how you get on, and hope you have a great day.
