Bikini Prep Home Workouts-No Equipment Required

Has getting your bikini prep training been a struggle recently? Are there times during the holidays that have got you feeling short on time? Are there moments when you are traveling to see friends or family, with no way to get to a gym? Are you stuck inside due to a bad winter storm & can’t leave the house to get your strength & cardio workouts done?

Don’t worry Glam Girl Bikini LLC has got your bikini competition prep covered! With these great home workouts & many more specially designed plans from our coaches, we have just what you need to stay active!

The exercises listed below can be done without any equipment. All you’ll need is yourself, & some space to move. Have a circle band & dumbbells? Even better!


These body weight resistance exercises are great for a total body workout using minimal equipment!

As always, bikini competitors need to work those glutes. Both workouts include several lower body exercises that will give you that bikini competition booty you have always wanted!!

For more specific programs & tons of great glute toning exercises-CLICK the link to visit:

Total Body Workout:

Perform these exercises for 1 minute each. If an exercise is designed to isolate each side separately then spend 30 seconds on each side. Repeat for 3-5 rounds.

1. Push-ups

In plank position bend your elbows at 90-shoulder width apart. For a challenge try diamond push ups (for triceps) or pike push ups (for shoulders).

2. Plank

Get into a standard pushup position on your forearms & hold for time keeping your core tight. For a challenge try alternating knee dips or heel raises (pictured).

3. Kneeling Kickbacks

On all fours kick your heel to the ceiling with knees bend at 90 degrees. For a challenge put a dumbbell behind your knee or a band around your thighs.

4. Wall Sit

Put your back up against a wall & slide down until your knees are bent to a 90 degree angle (like you’re sitting in a chair). Hold this position for as long as you can.

5. Standing Glute Kickbacks

Stand up straight holding onto a chair. With a straight leg kick back. For a challenge put a band around your ankles.

6. Calf Raises

Standing upright lift yourself up on your toes. Once you are up you can either hold the position for a few counts or slowly come right back down again.For a challenge try toes in & toes out.

7. Tricep Dips

Sit on the edge of a stationary chair & secure your hands on the front edge of the chair then dip your body down towards the ground, bending your elbows to a 90 degree angle. For a challenge try plyo dips (pictured) by alternating kicking out your feet

8. Flutter Kicks

Laying down on your back with your legs fully extended lift both of them up to about an inch or two off of the ground. Quickly move them in a fluttering motion.

9. Walking Side Squats

Stay low & sit back into your heels. Travel to one side & then back in the squat position. For a challenge put bands around your thighs.

10. Walking Lunges

Travel forward bending the knee at 90 degrees & keep the knee in line with the ankle.


Perform these plyo moves for 1 minute each. If an exercise works both sides spend 30 seconds on each leg. Repeat for 3-5 rounds.

1. High Jumps

Sit back into a squat & explode through your heels to the ceiling. Land sitting back & repeat.

2. Stair Step Ups

Step up pushing through the heel & explode into a jump driving the opposite knee up. Stay on one side until the repetitions are complete.

3. Alien Squat

Start in a sumo squat position with feet wide. Jump pushing through your heels & kick out your toes mid-air. Land in the sumo squat position & repeat.

4. Pop Squats

Start in a squat position then jump into an upright position with feet together. Continue to “pop” through your heels as you alternate from squatting to standing.

5. Lunge Jumps

Stay on one side in the lunge position until all repetitions are complete. Then move to the other leg. Be sure to push off your front heel & that the front knee is bent at 90 degrees.

6. Skaters

Hop lightly from left to right laterally touching the ground with your hand.

7. Switch Lunges

Start in a lunge position, jump up & switch your feet. Push through your front heel & keep knees at 90 degrees

8. Mountain Climbers

Starting in a high plank position bring your left knee in towards your chest and tap your toe on the ground, before returning it to its original position. Repeat this motion with your right leg.

9. Burpees

Start in a wide legged squat position with your arms bent and at your sides. Bend forward and place your hands on the floor. Jump your feet back into a plank position. Do a single push up. Jump your feet back up to their original position and push off of your arms back into a squat position. From your squat position jump up as high as you can before landing back into your original squat position.

10. Frog Jumps

Explode through your heels from the squat position to jump forward. Land & repeat jumping backwards. Continue alternating back & forth.

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