Bikini, Booty's & Barbell
Train With Tineke
Welcome to the ultimate destination for transforming your body and building the bikini body of your dreams! If you're looking to enhance your curves, boost your confidence, and create a strong, sculpted booty, you're in the right place. By incorporating a barbell into your training routine, you'll tap into a world of benefits that will help you reach your bikini body goals:
Targeted Muscle Development: Barbell workouts allow you to specifically focus on the muscle groups you want to enhance, such as your glutes, legs, and core.
Functional Strength: Barbell exercises engage multiple muscle groups simultaneously, mimicking real-life movements and improving your overall functional strength. This means you'll not only look great in a bikini, but you'll also feel strong and capable in everyday activities.
Progressive Overload: This gradual increase in resistance is essential for continuous muscle growth and development. As you get stronger, you can constantly challenge yourself by adding more weight, leading to amazing results.
Don't wait any longer to start working towards your dream bikini body and a beautifully sculpted booty. Get ready to shine and make heads turn on the beach!
Warm-up
A
3 Rounds of: 10 cals Bike erg 10 Air squats 12 Reverse lunges 5 Inchworms
B1
Back Squat
3 x 15 @ 65 %
B2
Pull-Up
3 x 8
B3
Back Extension- glute focused
3 x 12
B4
Incline DB Bench Press
3 x 12 @ 65 %
B5
V-Ups
3 x 12
Conditioning
C
For time: (10 min cap) 21-15-9 calorie row WB shots (20/14) reps *Super simple. Just ATTACK this workout!
A
Conditioning Options
Warm-up
A
500m row 40 walking lunges 30 sit-ups 20 perfect air squats 10 big and slow mountain climbers 5 inch worms + 1 big arm circle
B1
Hip Thrust
3 x 12 @ 65 %
B2
Strict Press
3 x 10 @ 65 %
B3
Chin-Up
3 x 8
B4
Deficit reverse lunge
3 x 20 @ 65 %
Conditioning
C
3 sets of: 400m moderate w/1 minute rest 400m moderate w/1 minute rest 4x100m controlled sprint w/30 sec rest 400m moderate *Rest 3 min between sets Notes: This is 5100m total which can be a lot if you haven't been running regularly, so scale it back to two rounds if you think you need to. Hit these 400's at a CHALLENGING, but sustainable pace, and make sure to hit the final 400m at the end of each set HARD!! STICK TO YOUR PACES AND DO NOT LET DOUBT CREEP IN!!
A
Conditioning Options
Warm-up
A
15 calorie row 15 calorie run 15 calorie bike *6 deadlifts+ 6 alternating front rack reverse lunges (empty barbell) after each round
B1
Step-Ups
3 x 20 @ 65 %
B2
Push-Up
3 x 10
B3
Inverted Row
3 x 10
B4
Sit-up
3 x 12
Conditioning
C
Stairmaster challenge: EMOM2 x 10 minutes: Every 2 mins increase your speed *Make sure you start off at a moderate speed, and every 2 minutes increase that speed until 10 minutes. *If you do not have access to a stair master, then substitute for a bike or row. ( 1 minute of work/ 1 minute of rest for 10 minutes.) PLEASE RECORD YOUR SPEED AND CALORIES
Tineke Kwast
I'am dedicated fitness trainer specializing in strength and conditioning, as well as sculpting and toning. Together, we'll work towards achieving your fitness goals and creating a well-defined, toned body, including a fabulous booty. Let's get started on this journey and unleash your full potential!
Don't wait any longer to start working towards your dream bikini body and a beautifully sculpted booty.
Get Bikini, Booty's & Barbell
