Do you want to tighten your body from head to toe but don’t know where to start? With the help of bikini champion Nicole Nagrani, you can Treat yourself to a full-body rejuvenation – tighten your glutes, blow up the fat and tighten your legs and arms. Just give us 5 days a week and we will help you get a slim and tight bikini body that will make a splash this summer. So print it out and get to work!
5 day full body workout plan
One-arm rows of dumbbells:
Getting ready: Position your body with a flat bench and a barbell on the bench, one knee and one hand on the bench while the other foot is firmly on the floor and the arm on the same side as the foot on the floor grips the barbell.
Go: Start with your arm straight, your back straight, your head raised and your chest stretched out. Pull the barbell with your back towards your body. Lower slowly and repeat.
Dumbbell wide squats:
Getting ready: Stand by your sides with wide feet, toes and hands facing forward. Place a barbell on the floor between your legs perpendicular to the floor.
Go: Squat down, keep your back straight and only bend at the waist and knees. Take the barbell and hold it on the plate at the top. Slide your heels into the standing position. Slowly lower yourself down again and repeat the process.
Getting ready: Stand with your feet about 3 to 4 inches apart and your hands on your sides. Hold a barbell in each hand.
Go: Lean back in a crouch until your legs are parallel or just lower than parallel to the floor. Slide your heels into the standing position and repeat the process. Make sure you keep your back straight, your head up, and your chest outward throughout this movement.
Getting ready: Go to the push-up position on the floor. Keep your feet together and your toes on the floor with your hands only wider than shoulder width apart and your fingers pointing forward. Keep your body in a tight plank position parallel to the floor.
Go: Bend your elbows, lower your body toward the floor, and keep your abs tight and your back straight. Explode by pushing your hands back to the starting position. To repeat.
Tipping: If this movement is too difficult, you can rest your knees on the floor. Remember to keep breathing.
Front barbell shoulder width increased:
Getting ready: Put your feet together with a weighted straight pole and hold the pole shoulder-width in front of you with both hands.
Go: Hold your abs and chest out and lift the bar with your front delts. Lower to the starting position and repeat.
Tipping: Only raise the bar to shoulder height and slowly lower it.
Lateral increases in the rear barbell:
Getting ready: Sit or stand on the edge of a bench, bend your waist and keep your back straight and your chest out. Hold a barbell in each hand opposite.
Go: Keep your elbows slightly bent throughout the movement and lift out the dumbbells like a bear hug in reverse. Slowly lower the dumbbells and repeat.
Tipping: Hold your head up to ensure stability and ensure that you reach the target muscle group.
Standing triceps extensions (two hands on a barbell):
Getting ready: Stand up with a dumbbell with your feet together and your knees slightly bent but locked. Use both hands to lift the barbell to your shoulders, position your hands so that your palms are on the underside of the barbell plate, and move the barbell over your head.
Go: Lower the barbell and bend your elbows just behind your head. Push the barbell to its full extent while squeezing the triceps muscles. To repeat.
Tipping: Try to keep your elbows close to your ears to aim the triceps accurately.
Two-armed barbell crusher:
Getting ready: With a flat bench and a light dumbbell in each hand. Lie down on the bench and lift the barbell straight up.
Go: Bend only at the elbow and hold your palm inward. Lower the dumbbells towards your forehead. Push the dumbbells with the triceps muscle into the starting position.
Seated and bent barbell preacher curls:
Getting ready: Sit on the edge of the bench with your legs wide apart. Hold a barbell in one hand. Place the back of your upper arm on your thigh and let your hand (holding the barbell) fall between your legs.
Go: Curl the barbell towards your body. Lower slowly and repeat.
Deadlifts with stiff legs:
Getting ready: Use a weighted bar or dumbbell to stand with your feet about 5 cm apart. Keep your knees slightly bent, but locked throughout the exercise. Hold the bar in front of you with hands about shoulder-width apart.
Go: Keep your back straight, your head up and your chest out, slowly lower the bar and only bend at the hips. You should feel a stretch in your hamstrings and glutes. Squeeze your glutes to bring your body back to the starting position. To repeat.
Reverse barbell lunges:
Getting ready: Stand on your shoulders with a weighted straight pole with your feet shoulder-width apart. Grasp the bar comfortably and stably.
Go: Step back into the lunge position with one leg and bend at both knees. Make sure you step back far enough to get a good stretch. Press the front of the heel and bring the foot back to the starting position. Repeat alternately between the legs.
Standing calf raises:
Getting ready: Stand on the platform with a standing calf machine with feet about 3 to 4 inches apart. Push your shoulders under the machine padding and your toes on the platform into the full extension of the calf.
Go: Slowly lower in parallel. Press again with your toes to the full extent and repeat.
Lung forward and then the same leg behind you in a reverse lunge. It is a repetition.
Walking dumbbell diagonal lunges
Hold a dumbbell in each hand and step into a lunge with one leg at a 45-degree angle. Stand back and repeat.
Start with your feet together and jump into a crouch. Jump your feet together again. To repeat.
Perform the following routine twice to work a total of 50 minutes.
Warm up for 5 minutes.
Slope 3: Run on the treadmill at a brisk pace for 4 minutes.
Slope 3: Sprint on the treadmill at an accelerated pace for 1 minute.
Tilt 5: Run on the treadmill at a brisk pace for 4 minutes.
Tilt 5: Sprint on the treadmill at an accelerated pace for 1 minute.
Inclination 7: Run on the treadmill at a brisk pace for 4 minutes.
Inclination 7: Sprint on the treadmill at an accelerated pace for 1 minute.
Get on an upright bike and set a level that will keep you going at 100rpm for 3 minutes.
Stay on an upright bike and set it to a high level and keep the revs at 80 for 2 minutes.
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