Academia.edu no longer supports Internet Explorer.
To browse Academia.edu and the wider internet faster and more securely, please take a few seconds to upgrade your browser .
Enter the email address you signed up with and we'll email you a reset link.
- We're Hiring!
- Help Center
Top Body Challenge fr
Sorry, preview is currently unavailable. You can download the paper by clicking the button above.
Luis Miguel Ruiz-Pérez
Annso Nico Dynamik
Giovanna Le Mignot
Kinésithérapie, la Revue
Basim Abu-Rafea , Claude Fortin
Rubens da Silva
David G Behm
Laurent Paez-Rezende , Laurence JEANNE
Open Access Publishing Group
UFR Théâtre, Université Paris-8
- We're Hiring!
- Help Center
- Find new research papers in:
- Health Sciences
- Earth Sciences
- Cognitive Science
- Computer Science
- Academia ©2023
- Email: [email protected]
- Author / Uploaded
- ascension sabater
Views 2,447 Downloads 439 File size 8MB
Report DMCA / Copyright
- Top Downloads
Short description, description.
Please fill this form, we will try to respond as soon as possible.
Please copy and paste this embed script to where you want to embed
We need your help!
Thank you for interesting in our services. We are a non-profit group that run this website to share documents. We need your help to maintenance this website.
To keep our site running, we need your help to cover our server cost (about $400/m), a small donation will help us a lot.
- Share on Facebook
- Share on Google+
- Share on LinkedIn
Please help us to share our service with your friends.
90 day bikini body workout plan
If your problem areas need a bit of toning up to help you feel more confident on the beach, then try this 90 day bikini body challenge. It works on your thighs, butt and abs, with the exercises alternating in a 3 day pattern, so you focus specifically on one area each day. You can get a link to the PDF printable at the end of the post.
General exercise guidelines
Please read these safety notes before you start the challenge.
If you don’t have a mat for the mat work legs and abs exercises, then use a folded blanket.
- Have your feet a little more than hip distance apart, parallel or slightly turned out.
- Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor.
- Come back up gently, making sure you don’t jerk your knees backwards. Repeat for the given number of reps.
#2 Side squat
- Stand with your feet together.
- Take your right leg out to the side as you lower into a wide squat position.
- Bring your right leg back to its starting position.
- Repeat to the left and keep alternating right and left until you have completed the given number of reps on each side.
#3 Squat & leg lift
- Stand with feet hip distance apart, as for a regular squat.
- Go down into a squat, then as you come up out of the squat, lift your right leg out to the side.
- Lower your leg, then squat down and repeat, taking your left leg to the side. Keep alternating right and left until you have completed all the reps.
- Arms: as you come into the squat, cross your arms in front of your body, then take them out to the side as you lift your leg out to the side – this pattern helps with balance and coordination.
#4 Basic crunch
- Lie with your knees bent, feet flat on the floor about hip distance apart.
- Put your hands behind your head to prevent neck strain. You should just be supporting your head, not pulling on it.
- Engage your abdominal muscles and curl your spine smoothly away from the floor.
- Stop when your shoulder blades have left the floor and start to reverse the movement. Again, it should be a smooth, curling movement on the way down.
#5 Reverse crunch
- This time, start by extending your legs so that they are vertical.
- Engage your lower abs as you curl your lower spine off the mat in a smooth curling movement.
- When your lower back has left the floor, start to reverse the movement – curl your spine back down under control.
#6 Bicycle crunch
- Start by lying on your back with your knees bent and feet lifted off the floor
- Bring your right knee towards your upper body and, at the same time, lift your left shoulder off the floor and reach your left elbow towards your right knee.
- Repeat on the other side.
#7 Donkey kicks
- Get into an all-4s kneeling position.
- Making sure you keep your back held straight and your knee flexed at 90 degrees, lift one leg up towards the ceiling. Stop when your thigh is parallel to the floor.
- Lower and repeat.
#8 Fire hydrants
- Start in an all-fours kneeling position.
- Keeping your back in place and your knee bent to 90 degrees, lift one leg out to the side.
- Lift as high as you can without rotating your hips, then lower and repeat.
These are the reps for each day. You can get a printable copy (3 sheet PDF) by entering your e-mail below.
Bikini body workout plan PDF printable
Sign up for My Fitness Planner updates and get the download link e-mailed to you:
After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.
If the e-mails haven’t turned up within a few minutes, please check your junk folder, as some service providers have very strict filters.
Related to 90 day bikini body workout plan
© Susan Wilkinson 2022
In the world of technology, PDF stands for portable document format. The purpose of this format is to ensure document presentation that is independent of hardware, operating systems or application software.
The reason for a PDF file not to open on a computer can either be a problem with the PDF file itself, an issue with password protection or non-compliance with industry standards. It could also be an issue with the PDF reader being used, Acr...
To import a PDF file to OpenOffice, find and install the extension titled PDF Import. OpenOffice 3.x and OpenOffice 4.x use different versions of PDF Import, so make sure to install the version that is compatible with your form of OpenOffic...
DAY FIT BODY CHALLENGE. We'll give you all the information you need to help you kickstart your health and fitness routine. Whether it's fat loss
You have to EAT to boost your metabolism in order to lose fat and build lean muscle. Under eating does the body more harm than good, especially when it comes to
Modern Girl Workout. The Modern Girl workout unleashes your inner warrior and challenges your combat skills.
Sonia TLEV. Devenez votre meilleure version en moins de 12 semaines ! marie paris · marie sport · Top Body Challenge Pdf · Tbc Challenge · Workout Challenge.
TOP BODY CHALLENGE - Programme d'entrainement - OBTENEZ UN CORPS AU TOP EN MOINS DE 12 SEMAINES top body challenge / 1 product disclaimer L'ouvrage Top Body
top body challenge 1 day of free trialget your top body in less than 12 weeks Sonia tlev 25 YEARS OLD, PARIS, FRANCE...
top-body-challenge-2.pdf · Author / Uploaded · ascension sabater
Thatss why the overall goal of this challenge is to feed your body with nutrient rich foods to help reduce in lammation so your body can heal and restore
View Top Body Challenge 2.pdf from FES MISC at New Jersey City University. licensed on 26 décembre 2015 to roy deeb Your email address is:
top-body-challenge-2.pdf. October 22, 2018 | Author: ascension sabater | Category: N/A. DOWNLOAD PDF - 11.1MB. Share Embed Donate. Report this link
Tone up your problem areas and be beach ready - a free printable 90 day bikini body workout plan PDF to work your thighs, butt and abs.