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My Fitness Planner

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.

Bikini body workout plan PDF

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.

The exercises


#2 Side squat

Bikini body workout plan PDF side squat

#3 Squat & leg lift

Squat and side leg

#4 Basic crunch


#5 Reverse crunch

Reverse crunch exercise

#6 Bicycle crunch

Bicycle crunch

#7 Donkey kicks

Donkey kick

#8 Fire hydrants

Bikini body workout plan PDF fire hydrant

The schedule

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 chart

Bikini body workout plan PDF printable

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.

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