Bikini Body Workout

bikini 4 weeks workout

4 Weeks To Build Out Your Bikini Body

Plan to have a nice vacation to the summer beach ? Get your body ready for bikini weather in 4 short weeks with this complete training, nutrition, and supplement guide!  Follow Samatha Leete and Lara McGlashan how to get your beach-body shape within 4 weeks workout training .


Get ready to rock and roll! During this week, familiarize yourself with the daily workouts and exercises. Do straight sets of all your moves here, resting 30-45 seconds between each set.

You’ll be doing three days of high-intensity interval training (HIIT) for 20 minutes per session. Your HIIT workouts can be done just about anywhere with outdoor sprints or on the treadmill, elliptical, or bike.

Note: I like to train HIIT on Monday, Wednesday, and Friday, but you’re welcome to incorporate your cardio workouts on the days that work best for you.


Time to ramp up the intensity! This week, you’ll pair exercises together and perform the workouts in supersets. A superset means that you do two movements back-to-back with no rest. After doing both exercises, you’ve done one superset.

Assuming you do the exercises in the same order as prescribed, the first superset will include the first two exercises of the workout, the second superset will consist of the following two exercises, and so on. Rest 30-45 seconds between each superset for adequate recovery.

Keep up your three days of HIIT cardio, and try to work a little harder than you did in Week 1.


You’ll continue with supersets this week, but on the last set of each superset, you’ll perform a dropset on both exercises. During a dropset, you simply continue the exercise with a lower weight after you’ve achieved “failure” with the higher weight.

For example, in your glutes and hamstrings workout, you’ll do three supersets of lying leg curls and step-ups, just like you did in Week 2. On the fourth superset, however, you’ll do a dropset of lying leg curls followed immediately by a dropset of step-ups. Rest 45-60 seconds between supersets.

Note: You can skip dropsets for the plyometric and abdominal workouts, so do those workouts exactly as you did them in Week 2.

Continue with your three days of HIIT, but add two 10-minute sessions of walking bodyweight lunges—to really hit your legs and butt before bikini season!—and one 15- to 30-minute steady-state cardio workout of your choice.


Go hard or stay home—instead of going to the beach, that is—in this last week!

Perform all the exercises each day in a continuous circuit for the prescribed number of reps with little to no rest in between moves. Rest 60-90 seconds after each round, then hit it again for a total of four rounds. Your cardio program is the same as Week 3, but muster up any extra energy you may have to really bring it home!

Resource:  Samatha Leete With Lara McGlashan, MFA, CPT