Welcome to the first part of “Tash and Dev’s #FITSPO Series”! We know first hand that in order to get the results you have to put in the work, so we are hoping to take being your fitness inspiration to the next level by sharing our secrets with you! This week we are revealing our “go-to” circuit routine which works on getting every part of your body toned, fit and bikini ready. Over the next six weeks we will show you workouts that target different parts of your body, all of which are incorporated into this circuit. We workout 4-5 times a week for 1-1.5 hrs. We came up with this routine three years ago and have stuck to it ever since!
Also check out our Workout Playlist on the A BIKINI A DAY SPOTIFY!
FIRE HYDRANTS – BIG (Targets hips and butt)
Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.
FIRE HYDRANTS – SMALL (Targets hips and butt)
Same move, but this time make the knee circles smaller and quicker. Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.
CROSSOVER KICKBACK (Targets obliques (sides) and butt)
Position yourself on all fours in tabletop position. Pull working knee forward as if trying to touch the shoulder, then travel the leg back as you reach and straighten the leg back at a cross diagonal direction. Repeat 25 x each leg.
BENT SIDE – LEG LIFT (Targets hips and outer thighs)
Lay on side with knees bent and in front of your hips. Lift top leg to open the knee towards the sky and then lower back down to start. 25 x each leg.
SIDE – LEG KICKS (Target thighs)
Lay on side with knees bent and in front of your hips. Extend the top leg forward in a kicking motion. Repeat this several times kicking and bending the leg forward from the knee. 25 x each leg.
SIDE KNEE OPENER WITH KICKOUT (Targets butt and thighs)
Combination of previous two moves. Lay on your side. From the bent leap position, lift the top leg to open knee to the sky, lower to start, then kick the leg forward extending from the knee, return to start and repeat. 25 x each leg.
SINGLE LEG HIP LIFT (Targets back and butt)
Lay on your back with one knee bent, foot on the floor and the other leg out straight. With your hands behind your head, lift hips and straight leg off the ground to squeeze the “glute”, then lower to start and repeat. 25 x each leg.
STANDING LEG KICKBACK (Targets back and butt, also great for balance)
Start by standing facing your partner and holding each others hands for balance and support. Lift straight leg back and up; repeat this lifting/kicking motion for the duration of the exercise. 25 x each leg.
HIGH KICKS (Targets lower abs and legs)
Start standing with arms and hands in “fist-fighting position”. Kick working leg out to the side, a la “karakte kick”, then return to start. Foot can land crossed behind the standing leg if preferred. Repeat. 25 x each leg.
BALANCING SQUAT (Targets total lower body abs, gluten, legs etc)
Stand on one leg with hands together at heart or stretched up over head. Bend your standing leg in a plié as other leg reaches back on the diagonal, then stand up on balancing leg as you pull the other leg up to side under armpit in a standing abdominal crunch. Repeat exercise, balancing on one leg the entire time. 20 x each leg.
HALF SITUPS – CRUNCH (Targets abs)
Lay with back on floor, hands behind the head and elbows wide. Legs are bent with feet on the floor. Contract only the upper torso as the head lifts a few inches off the ground then lowers down slightly. Repeat 30 times.
PUSH UPS (Targets arms and chest)
Start in a plank position on the knees with hands placed on the floor a few inches out to the sides of the body. Keeping the core tight, bend at the elbows and lower the heart towards the ground to hover slightly above the floor, then push up and straighten the arms to return to starting position. Repeat 25 times.
TRICEP DIPS (Targets triceps/ back of arms)
Start in a reverse table top position – on all fours, with your stomach facing up to the sky. Keeping the hips lifted, bend only your elbows in a backwards motion to lower the upper body a few inches then return to start by straightening the elbows. Repeat 25 times.
HIP THRUSTS (Targets lower abs and inner thighs)
Lay with back on floor and hands behind head and elbows out to the side. Knees are bent with feet on the floor. Lift hips off the ground to squeeze the “glutes”, then begin to lower the hips while letting the knees fall open to the sides. Then, lift hips again as the knees begin to squeeze closed. Lower down and repeat combo. Repeat 25 times.
SIDE LEG LIFT (Targets outer thigh and obliques)
Lay on side with legs straight and stacked on top of oneanother. Lift top leg straight up to the sky allowing your leg to come to a 90 degree angle. Lower to start. Repeat 25 x each leg.
Run 1.5 miles
See the MAKING OF here: