bikini

4 week full ab workout details

https://getfitwithterra.wordpress.com/2014/03/26/4-week-full-ab-workout-routine/

Visit the above link for full description and pictures of how to perform each move. Also in that link is the full workout for 4 weeks. (what to do each day)
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HERE IS A EASY TO READ BREAKDOWN OF WHAT THAT WORKOUT CONSISTS OF 🙂

WORKOUT A
This workout is made up of four groups each consisting of two or three exercises. Try to rest as little as possible between all exercises within a group. Once you complete 1 set of all exercises in a group, rest for 2 minutes. Repeat this process two more times for a total of three sets.

1A. Alternating DB chest press on Swiss ball
Reps 12/Sets 3

1B. Swiss ball jackknife
Reps 10/Set 3

1C. Unsupported One-Arm DB Row
Reps 15/Sets 3

2A. Squat Thrusts
Reps 10-15/Sets 3

2.B Single-Leg Dumbbell Deadlift
Reps 12-leg/Sets 3

2C. Jump Lunges
Reps 20/Sets 3

3A. Dumbbell Pullover
Reps 10-12/Sets 3

3B. Dumbbell Overhead Triceps Extension
Reps 6-10/Sets 3

3C. Single Leg Squat (Zombie Squat)
Reps 10-Leg/Sets 3

4A. Thrusters
Reps 10-12/Sets 3

4B. Swiss Ball Plank with Feet on Bench (or kitchen chair)
Reps 60 Secs/Sets 3

4C. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

WORKOUT B
Perform 1A to 1E sequentially, resting 30-45 seconds between exercises and 90 seconds are you complete a set of all the exercises in a group. Perform this circuit a total of 4 times. After your last circuit, rest 60 seconds and proceed to Group 2.

1A. Dumbbell Lunge

Reps 10-side/Sets 2

1B. Mountain Climbers

Reps 20-leg/Sets 2

1C. Swiss Ball Rollout

Reps 10-15/Sets 2

1D. Swiss Ball Jackknife

Reps 8-10/Sets 2

1E. Underhand Grip Rear Lateral Raise

Reps 10/Sets 2

Perform 2A to 2D sequentially, resting 30-45 seconds between exercises and 90 seconds after you complete a set of all exercises in the group. Perform this circuit four times. After your last circuit, rest 60 seconds and proceed to Group 3.

2A. Negative Chinup

Reps 10/Sets 4

2B. Dumbbell Romanian Deadlift

Reps 15/Sets 4

2C. Jump Squats

Reps as many as possible in 30 seconds/Sets 4

2D. Rolling Side Plank
Reps as many as possible in 45 seconds/Sets 4

Perform 3A to 3C sequentially, resting for 45 seconds between exercises and 90 seconds after you finish all exercises in the group. Complete all the exercises in this group a total of three times.

3A. Dumbbell Chest Press on Swiss Ball

Reps 10-12/Sets 3

3B. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

3C. Squat Thrusts with pushup
Reps 10-15/Sets 3

Healthy Herbalife Pies

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Herbalife 1    Sweet tooth 0!

This one is so yummy. You can make it in single serving, serving for 2 or a pie for the whole family….

(or a whole pie for 1 if you are having a rough week, we’ve all been there).

 

HAHA did anyone else notice it looks like I’m taking some hidden aggression out on mixing that water?! LOL

 

Single Serving 

1 Scoop Formula 1 Herbalife Meal replacement shake of your choice.

.5 Scoop of Herbalife Protein Drink Mix (Vanilla or Chocolate)

.5 Scoop Fat Free Vanilla Pudding Mix

2 Scoops water

Mix all ingredients together

Pour into pre-made Graham Cracker Crust (mini size)

Chill for 1 hour

Dessert for 2

2 Scoops Formula 1 Herbalife Meal replacement shake of your choice.

1 Scoop of Herbalife Protein Drink Mix (Vanilla or Chocolate)

1 Scoop Fat Free Vanilla Pudding Mix

4 Scoops water

Mix all ingredients together

Pour into pre-made Graham Cracker Crust (mini size)

Chill for 1 hour

For the Family

1 cup Formula 1 Herbalife Meal replacement shake of your choice.

1/2 cup of Herbalife Protein Drink Mix (Vanilla or Chocolate)

1/2 cup Fat Free Vanilla Pudding Mix

2 cups water

Mix all ingredients together

Pour into pre-made Graham Cracker Crust (Full Size)

Chill for 1 hour

Get that bikini bottom ready with this workout.

I was lucky enough to go to California last weekend for AMAZING Herbalife leadership training. If you have ever thought about becoming a coach, getting the discount, and/or making extra money, email me! Terranelson11@Hotmail.com or click here https://www.goherbalife.com/terranelson/en-US
I’m so excited to build and educate my team with all the new information I have.

While in California, we went over to Laguna Beach to have girls day. Well, Delfina and I never stop thinking about health and fitness AND it was too beautiful of a location not to do a little beach workout. This without is easy enough to do at home, at the gym, in your backyard or on the beach.

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                              Pin me!

Check out the video to see how to do each move.

Bikini Bottom workout:
4 sets of 20 reps

Bridges
Upside down Vs
20 each leg
Lift Leg Raises
20 each leg
Donkey Kicks
20 each leg

Have fun with it! Tag us on IG, would love to see you! @getfitwithterra @soylatinafit

bikini booty video preview

Here’s a little preview of the awesome beach workout I did this weekend with http://www.soylatinafit.com

Full video and workout description coming very soon! 🙂