How Fitness Bikini Models Train

Fitness bikini models are very motivated individuals who train hard, sleep well and focus on their nutrition. These highly competitive events aren’t for those who merely want to dabble. If you are ready to commit and reach your goals, check out how fitness bikini models eat and train.

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Routine: Fitness bikini models

If you want to look like one of the fitness bikini models or pro-bodybuilders we recommend you to visit strongman official website with information about training plans, events, and famous athlete profiles.

How the Fitness Bikini Competition Works

Altogether, there are three “classes” all set by height

1. Up to 5’3 ft
2. Up to 5’5 ft
3. More than 5’5 ft

All classes have just one round. The clothing standard is a different bathing suit and high-heeled shoes.

First Segment of the Round

The first segment of the round is the “Introduction”. It consists of:

• First, you have to go to the focal point of the stage and stand facing the judges
• At that point pivot and remain with your back to the judges
• Pivot again and face the judges
• Move to the edge of the stage, preparing for segment two

Every participant is given a specific period of time. Keep your hands on your hips. No movement is permitted between segments.

Second Segment

This segment is called “Comparison”. All contestants go in front of an audience, face the judges and then have their back to them. The judges have the chance to contrast the young ladies.

What are the standards for choosing a winner? Characteristics judged are:

• Expressiveness
• General form
• Body composition
• Skin tone
• Walk and stance

A significant part of the evaluation is obviously body structure.

For instance, body fat will normally be around 8-10%. The judges are looking for well-defined muscles – but not over the top.

Bikinis Prep

Participants don’t need huge muscles, so regularly they pick high-intensity exercise while adding in cardio to burn fat.

It’s a lethal combination to fat because you are building muscle (which burns more fat) while burning more calories to burn fat directly! Unlike bodybuilders, heavyweights are negated for more volume sets.

What’s the Reality?

In these events, it’s critical to have a solid, composed body. That being said, you don’t need a ton of supplements or steroids to get there. With hard work, commitment to your diet, and a great exercise routine you can get there as well! Check out this suggest routine.

Fitness Bikini Models Suggested Routine

• Day 1 – Shoulders
• Day 2 – Back and biceps
• Day 3 – Chest and shoulders
• Day 4 – Legs
• Day 5 – Back and triceps

Monday: Arms and shoulders

• Preacher curl, 3 sets
• French press, 3 arrangements of 12 reps
• “Mallet”, 3 sets for each hand
• Free weight row to the jawline, 3 sets of 10 reps
• Bicep curl, 3 sets of 10 reps
• Arnold seated press, 4 sets increasing weight each time
• Smith machine press, 3 sets of 10-12 reps

Tuesday: Legs and shoulders

• Seated calf raises, 4 sets of 8-12 reps
• One-arm dumbbell shoulder press, 4 sets of 8-12 reps
• Arnold seated press, 4 sets, heavier weight each time
• Dumbbell shoulder press, 4 sets of 8-12 reps
• Leg press, 4 sets of 8-12 reps
• Dumbbell squat, 4 sets of 8-12 reps
• Deadlift, 4 sets of 8-12 reps
• Dumbbell lunges, 4 sets of 8-12 reps
• Dumbbell squat, 4 sets of 8-12 reps

Wednesday: Back and biceps

• Wrist curls 4 sets of 12-15 reps
• Dumbbell rows, 4 sets of 12-15 reps
• Preacher curls, 4 sets of 12-15 reps
• Twisted free weight swings, 4 sets of 8-10 reps
• Dumbbell curls, 3 sets of 20 reps
• Rows, 4 sets of 8-12 reps
• “Mallet”, 3 sets for each hand multiple times

Thursday: Rest!

Friday: Legs and rear arm muscles

• Push-ups, 4 sets of 12-15 reps
• Seated calves, 4 sets of 8-12 reps
• Close-grasp Dumbbell press, 3 sets of 8-12 reps
• French press, 3 sets of 12 reps
• Leg press, 4 sets of 8-12 reps
• Leg extensions, 4 sets of 8-12 reps
• Squats, 4 sets of 8-12 reps
• Lying leg twists, 4 sets of 8-12 reps
• Squat jumps, 3 sets of 15 reps
• Box bounces, 3 sets of 15 reps
• Jumping Jacks, 6 sets of 20 reps

Saturday: Back and biceps

• Wrist curls, 4 sets of 12-15 reps
• Bicep curl on the bar, 4 sets of 8-12 reps
• Dumbbell rows, 4 sets of 8-12 reps
• Medium grip rows, 4 sets of 12-15 reps
• Wide grip rows, 4 sets of 12-15 reps
• Narrow grip rows, 4 sets of 12-15 reps
• Hammer curls, 4 sets of 12-15 reps

Sunday: Legs and shoulders

• Dumbbell swings, 4 sets of 12-15 reps
• Seated calves, 4 sets of 8-12 reps
• Dumbbell swings, 4 sets of 8-12 reps
• Hack squats, 4 sets of 8-12 reps
• Hack squats with wide position, 4 sets of 8-12 reps
• Dumbbell squats, 4 sets of 8-12 reps
• Dumbbell straight leg deadlifts, 4 sets of 8-12 reps

Wrap-Up

Ready to be one of the fitness bikini models? Good luck in getting ready for the wellness two-piece rivalry!

With commitment and dedication, you can get there as well!

Images via Dreamstime.com.