Bikini Body Phase 1
J Pieri Coaching
** GYM ACCESS NEEDED**
This isn’t just another booty band workout. This 6 week program alternates training parameters each week and is built to sculpt a tight waist, a round, lifted booty, and slim, toned legs, without bulking.
You’ll train smart, not random, with glute-focused lifts, core work that actually shapes your waist, and lower body moves that tone, not thicken.
Perfect if you want that: ✔️ Snatched waist ✂️ ✔️ Peachy 🍑 not bulky ✔️ Sleek thighs and confidence ✔️ Just 3 workouts/week
A1
Hip Thrust
10, 8, 8, 8
A2
Leg Press
10, 8, 8, 8
B1
Reverse Lunges
3 x 16
B2
Banded 45 Kickbacks
3 x 30
C1
Chest-Supported DB Row
3 x 10
C2
Side Plank on Elbows
3 x 0:30
A1
Single Leg RDL
4 x 8
A2
Hyperextension
4 x 10
B1
Walking Lunges
3 x 16
B2
Glute medius kickback
3 x 12
C1
DB chest press
3 x 12
C2
Front Plank on Elbows
3 x 0:30
A1
DB Step Up
4 x 8
A2
Straight cable kickbacks
4 x 12
B1
Leg Press
3 x 8
B2
Banded Abduction
3 x 20
C1
DB Shoulder Press
3 x 12
C2
Crunches
3 x 20
Juan-Pierre Pieri
Hypertrophy and fat loss coach based in Kuwait. I help clients reach their goals and help coaches reach their potential. 11 years in an ever changing industry using the most up to date evidence based methods.
