Get bikini ready with this 5 day workout plan

Hitting your goals is next to impossible without having a plan in place. You need to work different muscle groups, give your body the right amount of time to rest, and use a variety of exercise styles to keep your body challenged. This 5 day workout plan does just that. It combines strength training and cardio with full body circuit training, HIIT training, and ab work.

This 5 day workout plan is a great place to start if you don’t quite know how to plan your own routine. You can take it to the gym with you, or do it at home and outside. With summer just around the corner, this 5 day workout plan can help to strengthen and tone your body plus burn fat just in time for bikini season.

Beach body 5 day workout plan

Make sure you include a warm up before each workout, and take time to cool down and stretch afterwards.

Equipment needed:

  • dumbbells
  • floor mat
  • bench (or couch)

Day 1: Full body circuit training

Do each exercise for 60 seconds. Complete 3-4 rounds.

Jumping squats

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

Walking lunge and curl

  1. Start in a standing position with your legs together and a dumbbell in each hand at the sides of your body.
  2. Take a big step forward bending your knee at 90 degrees in front of you.
  3. Lower your body until your back knee hovers just above the ground.
  4. Do a bicep curl, bending your elbows and lifting your dumbbells up towards your shoulders. While you push through your front heel to return to the standing position.
  5. Alternate between legs.

Standing shoulder press

  1. Start by standing with a dumbbell in each hand and your elbows at 90 degrees with your arms parallel to the floor.
  2. With a slight bend in your knees, lift the dumbbells up and over your head.
  3. Slowly lower your arms to return to your starting position.

Bent over reverse flies

  1. With a dumbbell in each hand start by standing with your feet hip width apart and your knees slightly bent. Keeping your back straight bend at the waist, and hold your dumbbells out in front of you, with your palms facing each other.
  2.  Slightly bending your elbows, lift the dumbbells out to your sides until your arms are parallel with the floor.
  3. Slowly lower them back down to starting position, and repeat without pause.


  1. Using a bench or a couch sit close to the edge and place your hands palms-down on either side of your hips.
  2. With your knees bent at 90 degrees, slide your butt off the bench using your arms to support your upper body.
  3. Bending your elbows lower your body until your arms are parallel with the floor.
  4. Push through the palms of your hands to straighten your elbows and back into the starting position.

Jumping lateral raises

  1. Start in a standing position with your feet hip width apart and a dumbbell in each hand down at your sides. Keep a slight bend in your elbows.
  2. Jump your feet apart while simultaneously raising the dumbbells out laterally.
  3. Lower the dumbbells back by your sides as you jump your feet back together.

Push ups

  1. Start in a push up position with your hands shoulder width apart on the floor, arms straight with your legs out straight behind you. Keep your back straight.
  2. Bending at the elbows lower your body towards the floor as close as you can while still hovering.
  3. Keeping your body stiff, straighten your arms to push your body back up to start position.
  4. Repeat without pause.

Day 2: HIIT (high intensity interval training)

Do 15 minutes of HIIT at a 1:1 ratio. For example, if you do 30 seconds of high intensity running, you’ll rest (or walk) for 30 seconds. Then repeat this pattern for 15 minutes. You can do HIIT in a variety of methods. Choose what works for you:

  • Running
  • Cycling
  • Swimming

Day 3: Steady State Cardio + Abs

Do 30-45 minutes of steady state cardio (continuous pace), such as jogging or cycling. Then move on to the below ab exercises.

Ab Workout

Do each exercise for 30 seconds. Complete 3 rounds.

Leg raises

  1. Start by sitting on the edge of a bench, gripping with both hands. With your back straight, lean slightly back to 45 degrees.
  2. Bend your knees up to your chest, then bring your heels down towards the floor.
  3. Repeat the motion without pause.


  1. Start by lying flat on the mat, face up, with your arms stretched up past your head.
  2. At the same time, lift your arms and upper body down towards your torso, and bring your legs up straight and back towards your torso.
  3. Lower back down to the mat.
  4. Repeat without pause.

Spiderman plank

  1. Start in a plank position with your wrists in line with your shoulders. Your legs should be extended out behind you, with your feet slightly apart. Be sure to keep your back flat.
  2. Starting with your right knee, bring it up towards your right elbow as far as you can, and then bring it back down behind you.
  3. Next with your left knee, repeat the same motion, bringing it up towards your left elbow as far as you can, and back down behind you.

90 degree crunches

  1. Start by lying down with your hands behind your ears, and lift your legs to 90 degrees with your knees bent.
  2. Engaging your abdominal muscles roll your head and shoulders towards your knees keeping your lower back on the floor. Hold for a second at the top.
  3. Slowly bring your shoulders back down to tap the floor before repeating.

Day 4: Full Body Circuit Training

Repeat the full body workout from day 1.

Day 5: HIIT

Do 15 minutes of HIIT in any form that you like.

Love your #innerbabe

One of the main reasons it’s so easy to fail when you take up a new workout routine, is because there’s no one keeping you accountable. Invite a friend to do this 5 day workout plan with you, or join my community of #innerbabes to get daily motivation and support on your fitness journey.

If you really want this for you, I know you can achieve it.

What’s your biggest roadblock when it comes to starting a new workout routine? Share it with us in the comments below.  And don’t forget to let me know if you tried this 5 day workout plan! I’d love to know what you thought.


2017-05-04T14:01:53+00:00 May 4th, 2017|Move|