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眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀

90 DAYS BIKINI DUMBBELL WORKOUT

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Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

90 DAYS BIKINI DUMBBELL WORKOUT

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

LegsSession

Rest Rest Rest Rest Rest HIIT & SteadyState

Rest

Upperbody &Abs

Legs Legs RestHIIT & CardioUpperbody &Abs

8-20Rep Scheme

60

60 75 60 60 NA45-6075

30-90 30-9060 60 NA NA

19

Cardio

Rest(seconds)

Time

Sets 35 3519 19 NA NA

8-20 8-20 8-20 8-20 NA NA

90 DAYS BIKINI DUMBBELL WORKOUT

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Press out, never bring DB over shoulder line,e.g. Stays outside the body

Row into the side of the body, inline with thehips / lower abs. Keep torso straight and donot let your lower back arch. Use your other

Focus on elbows driving in and out. If you donot have a bench or gym ball perform on thefloor and keep elbows by the side, which will

make it a tricep exercise.

Go into a bent over row position and slowraise the DB’s out to the side. Go with a lightweight and hold for 2 at the top then control

down slowly.

Elbows back inline with shoulder, lower allthe way down so DB is by the ear

Keep shoulders down and relaxed. Stopwhen arms are inline with shoulders, no needto come all the way in. Complete on the floor

if not access to bench / gym ball.

Lying on a bench, hold 1 DB in both handsand keep the arms straight. Starting with

your arms over the head, slowly lower back.When raising up, stop when the DB is overthe eyes, do not raise over the body as you

lose tension in the muscle. Perform on abench or gym ball (can do half reps on floor if not).

Both at the same time, keep elbow INFRONTof the stomach (elbow still by your side just if

you looked side on it would be forward ofthe stomach). So your arm is forward all the

time - constant tension, should be a lotharder than normal.

UPPERBODY DB WORKOUT

2:0:1:0

Exercise

DB Overhead Press

1 Arm DB Row

Lying DB Chest Press(on bench or gym

ball)

Bent Over ReverseFly

Lying DB TricepExtensions

DB Flys

1b

2a

2b

3a

3b 123

4 15 2:2:2:0

4 12 2:0:2:2

4 15 2d 2h 2m

4 12 2:0:1:1

1a

90

60

4 8 2:0:1:0

2:1:1:0

Standing DB Curl 4b 10-123 3:0:1:0

60

60

DB Pullover 4a 10-123 3:0:1:0

Pair Reps Rest NotesTempoSets

90 DAYS BIKINI DUMBBELL WORKOUT

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UPPERBODY DB WORKOUT

Take DB behind the head and use other handto lock elbow in place. Lower all the way

down until DB is below neck and then raiseback up. Performed seated if possible for

stability, if not, standing is ok.

Position bench on an incline, keep chest liftedand palms facing the side of the body. Take

arms straight down by the side and lower allthe way down for a full stretch at bottom. Ifyou do not have a bench you can perform

this standing.

Perform 4 circuits of the following with 60 second rest inbetween: 15x Lying LegRaises, 20x V Crunch, 20x Side Leg Twists, 60 - 120 second plank - rest 60 seconds

and repeat 3 times.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

Single ArmOverhead Tricep Ext 5a 3 10-12

60

2:2:2:0

5b 3 10-12 2:0:1:1Incline Hammer Curls

Ab Circuit

90 DAYS BIKINI DUMBBELL WORKOUT

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LOWERBODY DB WORKOUT

Hold a very heavy DB infront of your neck with both hands (use 2 DB, one in each hand if you do not have an extra heavy one). Keep

knees bent and drive the hips back to lower in a squat. Go as low as possible without your lower back moving / arching then raise up.

Take one DB in each hand and keep them by theside. Bend your knees about 10% and initiate

the movement driving your hips/bum back as far as possible. Keep your spine and torso firm and straight, do not let the lower back move or arch. Lower as far as possible (you should feel a harsh stretch in the hamstring or back of the upper leg)

then raise up. Do not rest at the top.

Take a large step forward with one leg and bent at the knees to lower down (stop when you are around 1inch from the floor with the back knee).

Drive up and straight over into the next lunge (foot should not touch in the middle - no rest). Continue for 24 reps total (12 each side). If you do not have a long space, simply step out and

back on the same leg for 12 reps and swap legs without rest.

Step out to the side, keeping the inside leg straightand bending the outside leg at the knee and hip

(image you are squatting on the outside leg). Lowerdown like you would for a squat (keeping the other

leg straight to the side) and then drive back up.Repeat on same leg for 15 reps and then swap to

the other leg.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

DB FrontSquats(Heavy)

1a 10 903:1:1:05

Straight LegDB RDL Deadlift

Walking DBLunges 3a 4 10 2:0:2:2

2a 12 604:1:2:05

Side GluteSquat 4a 30 602:1:1:04

90 DAYS BIKINI DUMBBELL WORKOUT

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LOWERBODY DB WORKOUT

This is a single set of squats (but broken down into several mini sets) to annihilate any lasting energy in your legs! Pick a heavy DB that you could do about 15 squats for normally. Set a

timer and start to squat with the same technique as exercise 1. Perform as many reps as possible and take a brief 10 - 20 second rest then keep

going. Time yourself for 50 reps and try to beat it in future. Note: Make sure the technique is strict and you follow the tempo (4 seconds per rep).

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

2:0:1:0

Exercise Pair Reps Rest NotesTempoSets

Death Squats 5a 1 50 2:1:1:0 -

90 DAYS BIKINI DUMBBELL WORKOUT

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Pick any of the HIIT workouts in the guide or whatyou have accessible (e.g. a bike or hill sprints if you

have no cardio equipment at home). Perform 30seconds flat out with a 60s rest for 7 sets. Rememberthe intervals should be 150% intensity and you should

be all out for the full 30 seconds. Do not do a lot ofrunning / sprinting unless you are use to it.

After the HIIT you will do 20 - 30 minutes of lowintensity cardio. Again, this can be performed on any

cardio machine you have or, on a bike outside orfailing that, you can do fast walking or jogging(again, do not run/job unless use to it). Intensity

should be a 6 out of 10.

HIIT: After week 4, add in 3 more intervals (10 total). After week 8 or forthe final 4 weeks add in another 5 for 15 total intervals per session.

Cardio: After 4 weeks, increase time by 10 minutes. After 8 weeks, increasetime by another 10 minutes.

Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

advice before starting a new diet or exercise regime.

HIIT & CARDIO

Exercise Sets Time Rest Notes

Intervals 7 30s 1m

Low IntensityCardio

Progressions

NA 20-30minutes

NA