30 Day Beachbody Challenge – Get Bikini Fit, Fast!

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This 30 day beachbody challenge will definitely help you achieve your body goals this summer.

There are loads of exercises included, designed to burn fat and develop sexy curves!

Here’s the challenge:

1. Crunches

crunches

The crunch is a great ab exercise for our 30 day beachbody challenge.

  1. Lie flat on your back.
  2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
  3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
  4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

2. Plank Rotations

  1. Start in a high plank / push up position.
  2. Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
  3. Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.

3. Ab Bikes

ab bikes exercise

The ab bike is a great movement to hit all of your ab muscles with one exercise.

  1. Lay flat on your back, with your feet extended in front of you.
  2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
  3. Bend your knees at a 90 degree angle with your hips.
  4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
  5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
  6. Each time you’ve completed a cycle of each side, that is one rep.

4. High Plank Walk

high plank walk

This one can be a killer!

This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank, making it a great addition to our 30 day beachbody challenge.

  1. Get into a high plank position.
  2. Slowly walk your hands forward, one at a time.
  3. Get your hands as far forward as you can without losing your neutral back position.
  4. Hold for 2-3 seconds before walking you hands slowly back to the high plank position. This is one rep.

5. Burpees

Burpees are a tried and tested killer endurance combo.

  1. Stand standing in a neutral position.
  2. Squat downwards, placing your hands on the ground, shoulder width apart.
  3. Shoot your legs backwards into a high plank position.
  4. (Optional) perform a pushup from the high plank position.
  5. Squat upwards explosively, jumping into the air with your hands above your head.
  6. Land with soft knees to avoid injury. This is one rep.

6. Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.

They really hit your lower abs in this 30 day beachbody challenge.

  1. Lie flat on your back on the floor or on a bench.
  2. Lift both feet an inch or two in the air.
  3. Tense your lower abs to raise one leg.
  4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

7. Plank Jacks

  1. From a high plank position, tense your core and jump your legs apart as shown.
  2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.

8. High Knees

High knees give you the benefit of sprinting without the space requirements.

They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.

9. Glute Bridge

An essential move to grow big glutes! Really push them for this 30 day beachbody challenge and you’ll have an awesome bikini booty!

  1. Lie flat on your back with your arms at your side.
  2. Bend your knees and place your heels on the floor.
  3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
  4. Slowly release back down until your hips are on the floor. This is one rep.

10. Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves for the 30 day beachbody challenge!

  1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
  2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
  3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

11. Squat Jumps

This is a great power variation of the squat.

You still lower yourself down slowly, but explode upwards from the bottom of the squat.

As you land, try to slow your momentum so you’re working your muscles on the way down as well.

12. Donkey Kicks

  1. Start on your hands and knees. Have your hands directly below your shoulders.
  2. Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
  3. Slowly return the leg until you’re on both knees. This is one rep.
  4. Repeat for the other leg.

13. Tricep Dips

tricep dips

Tricep dips are an excellent way to workout your triceps with little to no equipment.

  1. Find a platform, chair, bench, etc. and stand with your back to it.
  2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
  3. Extend your legs in front of you whilst keeping your hips close to the platform.
  4. Lower your body slowly until your elbows are at 90 degrees.
  5. Tense your triceps, slowly straightening your arms to lift your body back up. This is one rep.

14. DB Skull Crusher

Skullcrushers are a great way to get a tricep workout with reasonably light weights.

  1. Lie flat on a bench or on the floor with your knees bent or over the end of the bench. 2. Hold a dumbbell in each hand straight out in front of you. 3. Slowly lower the dumbbells towards your face until your elbows are at 90 degrees. 4. Tense your triceps, slowly straightening your arms and bringing the dumbbells out in front of you. This is one rep.

15. Lunges

Lunges are an excellent lower body move and will give you rapid results for your 30 day beachbody challenge.

  1. Stand with your feet hip width apart. Place your hands on your hips.
  2. Step forward with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
  3. Push back off of your front foot and raise up to your initial position. This is one rep.
  4. Repeat with the other leg. Weighted Lunges

16. DB Step Ups

Step ups are a great easy way to strengthen your quads and glutes.

  1. Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance. 2. Squeeze your quads in the raised leg to lift your body up and onto the platform. 3. Slowly release and lower yourself back down. This is one rep. 4. Repeat for the other leg.

17. Mountain Climbers

  1. Hold yourself in a high plank position, squeezing your core.
  2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
  3. Fire your leg back into its original position. This is one rep.
  4. Repeat rapidly with the other leg.

18. Balance Ball Crunches

This variation on the crunch adds difficulty with a balance ball by removing some of your stability.

  1. Get into a normal crunch position, but place your lower legs on top of a balance ball. Remember not to pull on your neck or head.
  2. Keeping your lower back on the floor, tense your abs to lift your torso up, whilst tensing your glutes to pull the balance ball in towards you. Hold for 2-3 seconds. This is one rep.

19. Push Ups

push ups

Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.

  1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
  2. Straighten your back and legs, standing on the balls of your feet.
  3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
  4. Tense your chest and triceps, pushing yourself back up. This is one rep.

20. Box Jumps

Box jumps are a more dynamic variation on the jump squat.

They’re a great way to add intensity to your workout.

  1. Place a bench, box, or other stable, flat surface directly in front of you. This has to be secure enough that it won’t move then you jump onto it. Take one large step back from the platform.
  2. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
  3. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is just lower than your knees.
  4. Explosively squeeze your leg and core muscles, and swing your arms forward propelling yourself forwards and up onto the box. As you land, cushion the landing by squatting down again before standing up.
  5. Slowly step off the box one leg at a time. This is one rep.


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