Tuesday, 28 October 2014

The #NoWeightsNoExcuses 7 day Workout Plan for a Bikini Body

Hello Ladies, I hope you are well, happy and feeling beautiful! It is a new year. A new chance to finally reach your health and fitness goals. Get the body you always wanted in 2015.
I understand that not everyone can make it to the gym. However, that doesn't need to mean the end of your health and fitness goals. I decided to film this free tutorial for women who haven't the time to commit to a gym membership. As well as those who just want to try a daily circuit they can incorporate into their current gym regime and busy lives being fabulous independent women.
This is a 7 day home workout plan that targets your body from head to toe. It ends with a fun dance workout on day 7; Fitness doesn't have to be all sweat and tears(hopefully no tears). You can have fun and enjoy your body whilst you improve your health.
So, i hope you enjoy this workout series. Please share and comment any feedback!
Most Importantly, remember,whatever your shape, age or physical ability you are beautiful; once you accept you are unique and special! This workout series is merely to make you more confident and give you better control of your own body. Think it, Believe it and you will achieve it!

Diet is also key; so click here for a free diet plan and Supplement suggestions from Pro-10
Still undecided whether to try this?? Click and read this post on how to get motivated!!!!

Here we go!
I understand everyone is different levels; so if you are a beginner follow this suggested plan of rounds/circuits to complete. If your fitness is more advanced skip to minimum 3 rounds

Week 1 aim for 1/2 rounds
Week 2 aim for 2/3 rounds
week 3-4 aim for 3/4 rounds
week 5-8 aim for 4/5 rounds

Try to decrease your rest time the fitter you become.
This is with 45s- 90s rest.
Monday 90s rest
Tuesday- 75s rest
wednesday- 60s rest
Thurs-Saturday- 45s rest

Here are the workouts videos

30 squats, 20 mountain climbers, 20 squats, 40 mountain climbers, 20 lunges, 30 high knees on the spot, 20 crunches, 15 leg raises, 10 sit ups, plank for 1 minute

30 star jumps, 15 press ups, 50 mountain climbers, 40 russian twists, 20 crunches, 20 sit ups, 15 leg raises, 15 hip raises, 30 kneeling alternating punches

10 squats, 10 burpees, 20/20 donkey kick backs, 20 hip bridge, 20 crunches, 20 leg raises, 30 mountain climbers, 10 star jumps

20 star jumps, 10 jumping squats, 20 squats, 30 mountain climbers 10 sit ups, 10 crunches, plank for 1 minute, 30 russian twists, 30 hip bridge

30 squats, 10 press ups, 10 sit ups, 10 press ups, 10 sit ups, 10 press ups, 10 leg raises, 15 press ups, 20 mountain climbers, 15 press ups, 20/20 donkey kick backs

10 crunches, 10 leg raises, 10 sit ups, 20 Russian twists 20 alternating kneeling punches, 10 hip raises, 15/15 single arm crunches, 30 bicycle kicks, 40 kneeling long punches, 1 min plank.

Sunday Funday:

This is a 3 part video where you can dance along with the Rainbow City girls and boys. The last video is a fun Dance style Abs workout 
Part 1...

Part 2....

Finally the abs workout!!

That's the end... Remember this is only one week. Fitness is a lifestyle so aim to continue this plan for 8 weeks; you can even mix it up or add more reps.

This Workout was filmed at Rainbow City Yoga & Fitness retreat, Portugal; Check it out here

Want more workouts?
There are even more female focused videos in the playlist below... check it out and like/subscribe to my channel


So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Fitness Model


  1. Wow I just loved full package of seven days workout videos, I am going to use this for my next workout. Could you provide more videos for kids exercise?

    1. For kids i think the Sunday Funday workout would be fun for them. You can follow along or just make them up as you go along. I have a park workout series too https://www.youtube.com/watch?v=qZYE70nTRWo&list=PLWOWU7rETdMaGcLF9Xb8aeRJW5M0ot2rY let me know if you need more help

  2. Great exercises, I think I will start with this. It is a good motivation. I like to go to gym, but it is good to do some exercises at home too!

    1. Yeah, it is great to be able to have options. There are other videos like my bootay workout https://www.youtube.com/watch?v=ZN5_iP6OC08&index=2&list=PLWOWU7rETdMZMnSH3iz7VDedGbcdCoq_W give them a try. Thanks for commenting

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