BIKINI READY WITH KRISTINE

Perkins Training

Bodybuilding, Strength & Conditioning
Coach
Shane Perkins

Literally come and train with me !

I am the current ICN Fitness Model Champion and Pro Athlete.

I am a busy Mum of 2, Business Owner and Coach. I Make sure training has balance and can also fit into a busy schedule. I train to be strong and athletic looking. You do not need to comptete to look amazing! 🤩 Strength training builds that toned look to make you feel confident in your own skin.

This is a 4 day a week training program. 2 Lower body days with an emphasis on glutes, hamstrings and quads. Paired with 2 upper body days focusing on shoulders and back to create that Bikini/Fitness Model look.

No Cardio sessions here ...

Sign up and come train with me! I will be doing this program along side you!

$55 / mo
Start My 7-Day Free Trial
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Wandering around the gym aimlessly?
You've probably been around the gym before, haven't made progress or lost interest? The first way to make sure you are heading in the right direction is to follow a plan! You are more likely to enjoy the gym and have less anxiety when you have a program to follow! I can show you the exercises to do that can benefit your health and body composition with video demonstrations in your pocket!

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Do you want results?!
I myself am a mum of 2. Train to keep up with the kids! Train to feel great at the beach.. Train to feel great in your own skin.. Train for You!
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Gain Strength and Confidence!
Build Strength and confidence training the way I do! Focus on getting strong in the gym to create the physique you want.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Set Up // Barbell // Dumbells // Leg Press // Cable machines // Hamstring Curl
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Bikini Vertical Push-Pull Low Rep

A

Smith Machine Shoulder Press

3 x 8

B

Pull up - Neutral Grip (PT)

3 x 8

C

Seated DB Shoulder Press (PT)

3 x 8

D

1-Arm Pulldown Neutral

3 x 8

E

DB Front Raise (PT)

3 x 8

F

Straight Arm Pulldown (PT)

3 x 8

Monday
Bikini Quads-Glutes Low Rep

A

Hack Squat (PT)

3 x 8

B

1-Leg Leg Press 45 Degree

3 x 10

C

Bulgarian Split Squat - DB Glute Focus (PT)

3 x 10

D

Machine Kickback

3 x 10

E

Seated Calf Raise (PT)

3 x 10

Wednesday
Bikini Horizontal Push-Pull Low Rep

A

Chest Supported T-Bar Row

4 x 8

B

High Prone Incline Lateral Raise

4 x 10

C

1-Arm Machine Row

4 x 8

D

Rear Delt Machine (PT)

4 x 10

E

1-Arm DB Row (PT)

4 x 8

F

1-Arm Cable Front Raise

4 x 8

Thursday
Bikini Hams-Glutes Low Rep

A

Lying Leg Curl (PT)

3 x 12

B

Glute Drive

4 x 8

C

1-Leg RDl Supported

4 x 10

D

Back Extension 45 Degree (PT)

4 x 10

E

Calf Raise - Standing (PT)

3 x 10

F

Machine Abduction

4 x 10

Coach
More from Perkins Training
coach-avatar Shane Perkins

Coach , Olympian , World Cycling Champion, Pro BodyBuilder

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Why Wait?

Don't wander around the gym aimlessly, Train with me and get results!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BIKINI READY WITH KRISTINE
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