Weeks 1-2
Lauren Simpson - Bikini X Strong (GYM)
LOWER BODY BURNER (day 1)
LOWER BODY SCUPLT (day 3)
TOTAL TONED UPPER (day 5)
warmup x2
warmup x2
warmup x2
Superset 1
Superset 1
3 x 10 LOW BAR PAUSED SQUAT
3 x 10 SUMO DEADLIFT
3 x 10 LEG EXTENSION
Exercise 2
Superset 2
Superset 2
Superset 3
Superset 3
• LOW LUNGE - 20 seconds e/s
• DOWNWARD DOG - 20 seconds
• SINGLE LEG GLUTE BRIDGE PAUSED - 10 e/l
• SIDE PLANK - 20 seconds e/s
Exercise 1
3 x 10 LYING LEG CURL TOES DOWN
Superset 3
3 x 12 DB FRONT FOOT ELEVATED SPLIT SQUAT
3 x 12 SMITH MACHINE HIP THRUSTS
Superset 4
3 x 15 LEG PRESS CLOSE STANCE
3 x 15 BACK EXTENSION (ROUNDED BACK)
Exercise 5
3 x 20 STANDING CALF RAISES
LEAN & DEFINE UPPER BODY (day 2)
warmup x2
• 8 INCHWORMS
• 5 e/s SCORPIONS
• 12 BANDED PULL APARTS
Superset 1
3 x 10 ARNOLD PRESS
3 x 10 e/s SINGLE ARM DB ROW
• 20 seconds e/s HALF PIGEON
• 12 BODYWEIGHT SQUATS
• 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)
3 x 12 GOOD MORNINGS
3 x 12 DEFICIT CURTSY LUNGE
3 x 15 GLUTE BRIDGE (BOOTY BAND)
3 x 15 STIFF LEG DEADLIFTS (TOES ELEVATED ON PLATE)
Superset 4
3 x 15 e/l DECLINE SIDE LEG RAISES
3 x 15 e/l BRIDGE HOLD LEG RAISES
3 x 15 KNEELING SISSY SQUAT
CORE KILLER (day 4)
Superset 1
Exercise 4
TREADMILL HIIT INTERVAL SPRINTS – 8 Sets x 30 seconds
GLUTES ON FIRE (day 6)
warmup x2
• 10 BOOTY BAND HIP THRUSTS
• 10 e/w BOOTY BAND LATERAL WALKS
• 20 SECONDS PLANK
Superset 2
Exercise 3
3 x 15 CRUNCHES
3 x 15 e/s BICYCLE CRUNCHES
3 x 15 e/s HIP LIFT PLUS LEG LOWER
3 x 5 e/s ALTERNATING SIDE PLANK ROTATIONS
3 x 15 DB LATERAL RAISE
3 x 15 DB FRONT RAISE
3 x 15 DUMBBELL REAR DELT FLY
Superset 2
Superset 3
Superset 4
3 x 12 DUMBBELL NEUTRAL GRIP BENCH PRESS
3 x 12 UNDERHAND GRIP BB ROW
Superset 1
3 x 12 DB CHEST PRESS
3 x 12 WIDE GRIP LAT PULLDOWN
3 x 15 CABLE ROPE BICEP CURL
3 x 15 STRAIGHT BAR TRICEP PUSHDOWNS
3 x 12 PUSH UPS
3 x 10 SEATED DB SHOULDER PRESS
3 x 10 PULL UPS WIDE GRIP
3 x 15 e/l REVERSE LUNGE + KNEE UP
3 x 15 IN & OUT SQUAT JUMPS
3 x 15 PUSH UP + 2 X SHOULDER TAPS
3 x 15 DB THRUSTERS
3 x 15 CARDIO BURPEE
3 x 15 CRUNCHES
3 x 15 LEG RAISES
3 x 15 e/s RUSSIAN TWISTS
3 x 15 e/s SLOW PAUSED MOUNTAIN CLIMBERS
Superset 2
• 8 INCHWORMS
• 20 SECS DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
STAIRMASTER – 15 mins
3 x 10 BB HIP THRUST PAUSED REPS
3 10 e/l SINGLE LEG HIP EXTENSION 1 & 1/4
3 x 10 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES
3 x 10 e/l DB B-STANCE RDL
3 x 10 STIFF LEG DB DEADLIFT PULSES
Superset 3
3 x 15 HEELS ELEVATED DUMBBELL GOBLET SQUAT
3 x 15 e/l CABLE KICKBACKS
3 x 15 e/l STANDING CABLE ABDUCTION
Superset 4 – Opt’l Advanced Finisher x2
15 REVERSE HYPER ON BENCH
15 STANDING BOOTY BAND ABDUCTIONS
15 e/l BOOTY BAND KICKBACKS
20 FROG PUMPS
DAY 7 - REST
Weeks 3-4
Lauren Simpson - Bikini X Strong (GYM)
LOWER BODY BURNER (day 1)
LOWER BODY SCULPT (day 3)
TOTAL TONED UPPER (DAY 5)
warmup x2
warmup x2
warmup x2
Superset 1
Superset 1
15 | 12 | 10 | 8 x BACK SQUATS
15 | 12 | 10 | 8 x SUMO DEADLIFT
15 | 12 | 10 | 8 x DB BULGARIAN SPLIT SQUAT
Exercise 2
EXERCISE 2
Superset 2
Superset 3
Exercise 3
• LOW LUNGE - 20 seconds e/s
• DOWNWARD DOG - 20 seconds
• 10 e/l SINGLE LEG GLUTE BRIDGE PAUSED
• SIDE PLANK - 20 seconds e/s
Exercise 1
15 | 12 | 10 | 8 x LYING LEG CURL TOES DOWN
3 x 10 BARBELL RDL 3 SEC ECCENTRIC
3 x 10 HIGH STEP UP
Superset 4
3 x 10 TOP RANGE HIP THRUST
3 x 10 DB SIDE LUNGES
Superset 5 x2
30 seconds BOOTY BAND LATERAL WALKS
30 seconds IN & OUT SQUAT JUMPS
30 seconds BOOTY BAND KICKBACKS
30 seconds BOOTY BAND CLAMS
30 seconds DB SQUAT HOLD
LEAN & DEFINE UPPER BODY (day 2)
warmup x2
• 8 INCHWORMS
• 5 E/S SCORPIONS
• 212 BANDED PULL APARTS
Superset 1
15 | 12 | 10 | 8 x STANDING BB SHOULDER PRESS
15 | 12 | 10 | 8 x UNDERHAND GRIP LAT PULLDOWN
Superset 2
15 | 12 | 10 | 8 x BENCH PRESS
15 | 12 | 10 | 8 x SUPINATED BENT OVER ROW
Superset 3
3 x 15 HAMMER CURLS
3 x 15 CABLE ROPE TRICEP EXTENSION
3 x 20 FACE PULLS
Superset 4
3 x 12 CABLE CRUNCHES
3 x 10 e/s CABLE WOODCHOPS
3 x 60 seconds PLANK
• 20 seconds HALF PIGEON
• 12 BODYWEIGHT SQUATS
• 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)
3 x 10 LEG PRESS DOUBLE PULSE
3 X 10 TRIPLE CONTRACTION LEG EXT
Superset 4
3 X 20 ELEVATED KB SUMO SQUAT
3 x 10 e/l EXTENDED CLAM SHELLS
Superset 4
3 x 10 BOOTY BAND GOBLET SQUAT
3 x 15 HIP THRUST PAUSED
3 x 20 SEATED FORWARD LEANING ABDUCTIONS (HOME)
CORE KILLER (day 4)
Superset 1
• 3 X 12 KB BOX SQUAT
• 3 X 12 e/a ALT SINGLE BENT OVER ROWS
• 3 x 12 DB DEADLIFT + SQUAT COMBO
• 3 x 12 WEIGHTED SQUAT JUMPS
Superset 2
• 8 INCHWORMS
• 20 seconds DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
15 | 12 | 10 | 8 x ARNOLD PRESS
15 | 12 | 10 | 8 x ASSISTED PULL UP NEUTRAL GRIP
3 X 12 SEATED ECCENTRIC SHOULDER PRESS
3 X 12 ROPE STRAIGHT ARM PULLDOWN
Superset 3
3 X 15 Y RAISE
3 X 15 SEATED DB LATERAL RAISE
3 X 15 PLATE CURL TO OVERHEAD PRESS
Exercise 4
STAIRMASTER x 30 floors
GLUTES ON FIRE (DAY 6)
warmup x2
• 10 BOOTY BAND HIP THRUSTS
• 10 e/s BOOTY BAND LATERAL WALKS
• 20 seconds PLANK
Superset 1
15 | 12 | 10 | 8 x BB HIP THRUST PAUSED REPS
15 | 12 | 10 | 8 x BB BRIDGE ABDUCTIONS
Exercise 2
3 x 12 STANDING DB SHOULDER PRESS
3 x 12 DB ALTERNATING LUNGES
3 x 12 e/a RENEGADE ROWS
3 x 15 DB SWINGS
3 X 12 REVERSE HACK SQUAT
Exercise 3
3 x 10 DEADLIFTS
3 x 12 ROUNDED BACK EXTENSIONS
3 x 12 e/l CABLE KICKBACKS
3 x 50 FROG PUMPS
Exercise 4
TREADMILL – 20 minutes
Exercise 3
3 x 12 LYING LEG CURL - 4 SEC ECCENTRIC
Superset 4
Exercise 5
3 x 15 e/l SINGLE LEG CALF RAISES
DAY 7 (rest)
Weeks 5-6
Lauren Simpson - Bikini X Strong (GYM)
LOWER BODY BURNER (Day 1)
LOWER BODY SCULPT (Day 3)
warmup x2
warmup x2
• 20 secs e/s LOW LUNGE
• 2 secs DOWNWARD DOG
• 10 e/s SINGLE LEG GLUTE BRIDGE PAUSED
• 20 secs e/s SIDE PLANK
Exercise 1
4 x 8 DEADLIFTS
Exercise 2
• 20 secs e/s HALF PIGEON
• 12 BODYWEIGHT SQUATS
• 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)
Exercise 1
4 x 8 HIGH BAR SQUAT 1 & ¼ REP
Exercise 2
4 x 8 TRIPLE CONTRACTION LEG EXTENSION
Superset 1
4 x 10 BB OVERHEAD PRESS 3 SEC ECCENTRIC
4 x 8 LATERAL RAISE 1 & 1/4 REPS
Superset 2
4 x 10 Y RAISES 2 SEC PAUSE AT TOP
4 x 8 e/a KNEELING SINGLE ARM ARNOLD PRESS
Superset 3
4 x 8 e/a ALTERNATING DB FRONT RAISE
4 x 15 ROPE REAR DELT ROW
Superset 3
Superset 4
4 x 8 e/l DB BULGARIAN SPLIT SQUAT
4 x 10 BACK EXTENSION
4 x 10 HACK SQUAT CLOSE STANCE
4 x 10 HACK SQUAT WIDE STANCE
4 x 10 e/l WALKING LUNGES
Superset 4
Superset 4
Exercise 3
Superset 5
Superset 5
GLUTES ON FIRE (Day 6)
4 x 8 LYING LEG CURL TOES IN 4 SEC ECCENTRIC
Superset 3
4 x 10 REVERSE HACK SQUAT
4 x 12 DB HIP THRUST PAUSED
3 x 15 SWISS BALL HAMSTRING CURLS
3 x 15 CABLE ROMANIAN DEADLIFT
3 x 15 BANDED HOVER ABDUCTIONS
4 x 15 LEG PRESS CLOSE STANCE
4 x 60 secs WEIGHTED WALL SIT
2 x 8 e/l DB FRONT FOOT ELEVATED SPLIT SQUAT 1 & 1/4 REPS
2 x 8 e/l DB FRONT FOOT ELEVATED SPLIT SQUAT
2 x 8 e/l FRONT FOOT ELEVATED SPLIT SQUAT
LEAN & DEFINE UPPER BODY (Day 2)
CORE KILLER (Day 4)
warmup x2
Superset 1
• 8 INCHWORMS
• 5 e/s SCORPIONS
• 12 BANDED PULL APARTS
Exercise 1
4 x 10 T-BAR ROW
Exercise 2
4 x 10 PULL UPS NEUTRAL GRIP
Superset 3
4 x 10 e/a SINGLE ARM ROPE PULLDOWN
4 x 8 SEATED ROW 1 & 1/4 REPS (HANDLE BAR)
Superset 4
4 x 10 BARBELL INCLINE BENCH PRESS
4 x 12 DECLINE PUSH UPS
Superset 5
4 x 12 HANGING KNEE RAISES
4 x 12 CABLE CRUNCHES
4 x 12 HIP LIFT PLUS LEG LOWER
4 x 8 e/s SIDE PLANK ROTATIONS
4 x 15 DB WIDE SQUAT PULSES
4 x 10 e/a ALT SINGLE BENT OVER ROWS
4 x 12 DB BENT OVER ROW
4 x 12 e/l DB CURTSY LUNGE HOME
4 x 12 FORWARD JUMP BURPEE
Superset 2
4 x 12 e/l BB B-STANCE RDL SINGLE LEG
4 x 12 e/a RENEGADE ROWS (HOME)
4 x 12 e/l SPLIT LUNGES ALTERNATING
4 x 15 e/s SLOW PAUSED MOUNTAIN CLIMBERS
Exercise 3
STAIRMASTER – 25 minutes
TOTAL TONED UPPER (Day 5)
warmup x2
• 8 INCHWORMS
• 20 secs DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
4 x 15 BARBELL CURLS
4 x 15 BB SKULL CRUSHERS
4 x 15 PLATE CURL TO OVERHEAD PRESS
EXERCISE BIKE SPRINTS – 10 sets x 30 seconds
warmup x2
• 8 INCHWORMS
• 20 secs DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
Superset 1
4 x 1 HIP THRUSTS 5 + 5 METHOD
4 x 8 LYING LEG CURL TOES DOWN
Superset 2
4 x 10 HEELS ELEVATED GOBLET SQUAT 1 & ¼ REP HOME
4 x 10 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES
Superset 3
4 x 10 GOOD MORNINGS
4 x 10 e/l GLUTE PUSHDOWN
Exercise 4
2 x 30 DEFICIT DB FROG PUMPS
Superset 5 - Opt’l Advanced Finisher
2 x 12 BB BRIDGE ABDUCTIONS
2 x 12 e/l BOOTY BAND STEP OUTS
2 x 12 e/l BOOTY BAND B STANCE SQUATS
2 x 12 STANDING BOOTY BAND ABDUCTIONS
2 x 12 e/l BOOTY BAND KICKBACKS
2 x 12 SQUAT JUMPS WITH BOOTY BAND
Day 7 (rest)
Weeks 7-8
Lauren Simpson - Bikini X Strong (GYM)
LOWER BODY BURNER (Day 1)
LOWER BODY SCULPT (Day 3)
TOTAL TONED UPPER (Day 5)
Warmup x2
Warmup x2
Warmup x2
Exercise 1
Superset 1
• 20 seconds e/s LOW LUNGE
• 20 seconds DOWNWARD DOG
• 10 e/l SINGLE LEG GLUTE BRIDGE PAUSED
• 20 seconds e/s SIDE PLANK
Exercise 1
6 x 6 LOW BAR BACK SQUAT
Exercise 2
6 x 8 LYING LEG CURL
Superset 3
4 x 6 DEADLIFTS
4 x 8 e/l FRONT HEEL ELEVATED SPLIT SQUAT
Superset 4
4 x 8 BARBELL DEADSTOP HIP THRUST
4 x 20 BB BRIDGE ABDUCTIONS
Exercise 5
2 x 50 BOOTY BAND FEET ELEVATED BRIDGE
LEAN & DEFINE UPPER BODY (Day 2)
Warmup x2
• 8 x INCHWORMS
• 5 e/s SCORPIONS
• 12 x BANDED PULL APARTS
Superset 1
4 x 8 45 DEGREE DB BENCH PRESS 1&1/4 REP
4 x 10 e/a SINGLE ARM DB ROW
Superset 2
4 x 10 SEATED NEUTRAL GRIP SHOULDER PRESS
4 x 12 ROPE STRAIGHT ARM PULLDOWN
Superset 3
4 x 12 PULL UPS WIDE GRIP
4 x 10 DB LATERAL RAISE
4 x 10 LATERAL RAISE PULSES
Superset 4
3 x 20 e/s FLUTTER KICKS
3 x 15 DB V-SIT
3 x 15 e/s RUSSIAN TWISTS
3 x 10 e/s ANKLE REACH’S
3 x 45 seconds PLANK
• 20 seconds e/s HALF PIGEON
• 12 BODYWEIGHT SQUATS
• 12 ELEVATED GLUTE BRIDGE (BOOTY BAND)
4 x 10 LEG PRESS HIGH AND WIDE
Exercise 2
4 x 10 TRIPLE CONTRACTION LEG EXTENSION
Superset 3
4 x 10 GOOD MORNINGS
4 x 10 e/l DB STEP DOWNS
Superset 4
4 x 10 HIP THRUST TRIPLE CONTRACTION
4 x 10 45 DEGREE BACK EXTENSION PAUSED
Superset 5
4 x 10 STANDING CALF RAISES TOES IN
4 x 10 STANDING CALF RAISES
4 x 10 STANDING CALF RAISES TOES OUT
CORE KILLER (Day 4)
Superset 1
4 x 15 PUSH UP + 2 X SHOULDER TAPS
4 x 15 STRAIGHT LEG JACKKNIFES
4 x 15 WALK OUT
4 x 15 SUMO SQUAT + BURPEE
4 x 40 seconds DB SQUAT HOLD
Superset 2
• 8 INCHWORMS
• 20 seconds DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
4 x 10 45 DEGREE DB BENCH PRESS 1 & ¼ REP
4 x 10 Y RAISE TO LATERAL RAISE
Superset 2
4 x 12 LAT PULL DOWN PRONATED & LEAN AWAY 1 & ¼ REPS
4 x 15 AROUND THE WORLD
4 x 15 SEATED FACE PULL
Superset 3
4 x 15 CABLE ROPE BICEP CURL
4 x 15 CABLE ROPE TRICEP EXTENSION
4 x 15 PLATE CURL TO OVERHEAD PRESS
Exercise 4
TREADMILL HIIT INTERVAL SPRINTS – 16 Sets 20 seconds
GLUTES ON FIRE (Day 6)
Warmup x2
• 8 INCHWORMS
• 20 seconds DOWNWARD DOG
• 12 BOOTY BAND ARM RAISES
Superset 1
4 x 15 REVERSE HACK SQUAT
4 x 12 e/l BACKWARD STEP ALTERNATING DEFICIT LUNGES
4 x 15 e/l REVERSE LUNGES
4 x 20 PLANK CLIMBS
4 x 15 e/a RENEGADE ROWS (HOME)
4 x 15 KNEE SQUEEZE TO DISH HOME
4 x 15 IN & OUT SQUAT JUMPS
Superset 2
Exercise 3
3 x 30 ABDUCTOR MACHINE UPRIGHT
TREADMILL – 30 minutes
4 x 15 CABLE ROPE PULL THROUGH
4 x 12 ELEVATED KB SUMO SQUAT
4 x 12 DB 1 + 1/4 REP ROMANIAN DEADLIFT
Exercise 3
Superset 4
2 x 15 e/l BOOTY BAND DONKEY KICKS
2 x 15 e/l FIRE HYDRANTS (BOOTY BAND)
2 x 15 e/l KICKBACK CROSSOVER
2 x 15 BANDED HOVER ABDUCTIONS
Day 7 (rest)
Weeks 9-10
Lauren Simpson - Bikini X Strong (GYM)
LOWER BODY (Day 1)
LOWER BODY (Day 4)
Warmup x2
Warmup x2
Superset 1
Superset 1
Superset 2
Superset 2
Exercise 3
Exercise 3
UPPER BODY (Day 2)
UPPER BODY (Day 5)
Warmup x2
Warmup x2
Superset 1
Superset 1
Superset 2
Superset 2
Superset 3
Superset 3
CARDIO (Day 3)
CARDIO (Day 6)
• 30 seconds INCHWORMS
• 30 seconds e/s LOW LUNGE
• 30 seconds e/s HALF PIGEON
4 x 10 e/l EXERCISE SINGLE LEG BOX SQUAT (HOME)
4 x e/a DB OVERHEAD LUNGES
4 x 10 e/s KB SIDE TO SIDE LUNGES
4 x 15 DB GLUTE BRIDGE
3 x 15 SWISS BALL HAMSTRING CURLS
• 30 seconds INCHWORMS
• 30 seconds e/s SCORPIONS
• 30 seconds CAT COWS
• 30 seconds DOWNWARD DOG
4 x 10 ARNOLD PRESS
4 x 10 DB PULLOVERS
4 x 10 PUSH UPS
4 x 10 SUPERMAN
4 x 10 DB BICEP CURLS
4 x 10 OVERHEAD DB TRICEP PRESS
TREADMILL WALK
1 Sets 45 minutes
• 30 seconds INCHWORMS
• 30 seconds e/s LOW LUNGE
• 30 seconds e/s HALF PIGEON
4 x 10 e/a KB OVERHEAD SQUAT
4 x 10 KB SWINGS
4 x 12 e/a KB SINGLE LEG DEADLIFTS
4 x 10 e/w PLATED DUCK WALKS
4 x 10 e/l STEP DOWNS
• 30 seconds INCHWORMS
• 30 seconds e/s SCORPIONS
• 30 seconds CAT COWS
• 30 seconds DOWNWARD DOG
4 x 10 BANDED PULL APARTS
4 x 10 LATERAL RAISE 2 SEC PAUSE AT TOP
4 x 8 e/a RENEGADE ROWS (HOME)
4 x 10 e/a PUSH UP HOLD WITH SHOULDER TOUCH
4 x 30 seconds e/s SIDE PLANK
4 x 12 LEG RAISES
TREADMILL WALK
1 Sets 45 minutes
Day 7 (rest)