Bikini Body Workout Routine

This video is sponsored by Bally Total Fitness. Get started today with the free seven day guest pass at ballyfitness.com. Sarah Dussault: Hey, guys. Welcome to diet.com video. I'm Sarah Dussault with celebrity trainer Valerie Waters and as some of you may heard and that's Katrina. Today, Valerie is going to be working Katrina through, and I want my bikini body workout because after all, who doesn't want a bikini body? Valerie Waters: So we're going to start with the Val-band and this tiny band piece of equipment is going to shape your butt, so faster and you're going to love it. But you know we need to get a bikini butt. So put that under your ankle. If you don't have the Val-band, any mini-band will do. So you're going to come down into a little half squat like that you can go side steps, back and forth 20 times. Alright. So, what we're going to be doing, we're going to be doing a big structure, but we're looking to sculpt and shape your body to work on your bikini, but also we got to knock that fast. So, we're going to be burning tones of calories that's perfect one out. And just take that off and just throw it down. Now we're going to go to my secret weapon of the Val side and this going to give you that bikini body. So here we go. Put in the middle of the Val side, we're going to be doing a reverse lunge. So instead of stepping back, you're sliding and keep it going, you're going to 15, and then you want to focus on pushing through the heel of that front foot coming up through your. Great. Do you feel it? Feel burning? Katrina Hodgson: Yeah. Valerie Waters: And keep going, we're going to make it a little more interesting for you, I mean that on the other way. So, go ahead and switch legs, you know obviously you can do both legs on the next on he other way okay so ahead switch legs now obviously you can do both legs at same, but this is just to show you a variation, put that band on your hand. So, now you slide back, I just want you to just kind of take up all down, just go down, straight arms, and then look straight up; like that, so you can feel a lot of core. So, it seems like its easier, but because of the continuous tension on the muscle you're actually working your muscles harder. One more that is perfect and I'll take that from your knee, you just slide that out of the way. The next the exercise is a squat and row and I'm just going to loop this around here. Now low stretchy bands come with this little attachment, so you can stick this in a door way and close the door, and then it'll hold it that way, if you don't have something to loop it around, but I do. So, you can squat now, so just back out. I would like to start with my pumps down; you're going to squat, and then row. Katrina Hodgson: My heart rate is still up here. Valerie Waters: We're looking for intensive calories. Here we go and row. Perfect. She has got excellent form, so what we're looking for is to squeeze these shoulder blades together in the back, just really great for posture. So, many of us are just you know working on the computers, you're slight forward, for driving a car, you're slight forward. So, this is just kind of give great back muscles when she want to look good, coming and going, so that's important too. And we're doing squats, so we're getting more Pilates and gluteus and burning calories that's perfect. We do two more, and then you're just going to turn all the way round and that's it. Now we're going to flip around the bone to right into a chest press. So, we're not wasting time, go straight. Alright, hand press that's perfect; two good, three where all of that being efficient in the gym. Get in, get a time, and then get beach. Excellent. Again, perfect form and what you're noticing here is that she is controlling that on the way back, you know that they're just bring it back. You don't want to go too far back because it tends to catch on the shoulder, so you can see that Katrina is doing exactly right that is perfect. Now, we're going to need size again to burn right into our ab exercises. We are going to do something that I called an upside down snow angel and this is really challenging and I'm going to make it even more challenging by using that pad, upside down snow angel. So, her legs are opening and closing, so what -- basically what she is doing here is she is holding the plank, but while she is holding the plank, which is already a great exercise; she is going through movement, which makes it much more difficult. You know that you has so. Katrina Hodgson: It makes snow in my inner thigh. Valerie Waters: Five more one, two three, perfect four, one more and now we go right into the Mini Pike up certainly up, no resting. This is a giant, super fast. So that Mini Pike is great because she is activating those lower abs, watch again, it's another important part of the body that you want to work, if you want your bikini back. Katrina Hodgson: That feels good. Valerie Waters: Does that feel good? Katrina Hodgson: Yeah. Valerie Waters: Now, I'm actually going to add up one more, this is a bonus exercise and that's it, you can start. Now you can put feet on, so feet are on that you don't need to use that, you want it because she is still fit and you got to make it, you got to challenge it. Okay, slide one hand out and pull it back. Now, what's great about this is anytime when you're in a plank position and you put one hand forward, it forces your abs to really engage, so this is a really hard one. And that is it, come on down and that is the end of the first circuit -- I want my bikini body. Feel good? Katrina Hodgson: Yeah, I'm feeling good. Sarah Dussault: Well, thank you again for doing this video with us and for all of you guys at home, you can buy the Val side at valside.com.