- Stretching, Warmups and Cooldowns
- Beginner Workouts
- Interval Workouts
- Full Body Workouts
- Cardio Workouts
- Butt and Leg Toning Workouts
- Ab Focused Workouts
- Arm Workouts
- Workouts With Cydney
- Guest Stars!
- Healthy Life
- About Melissa Bender
- Weekly and Monthly Workout Schedules
- Fitness Transformation Workouts
- Bikini Competition Workouts: 12 Weeks
- HIIT Interval Workouts
- Workouts with Weights
- 30 Day Fitness Challenge
Sunday, March 17, 2013
NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas
Month 2 (weeks 5-8) of my bikini prep has come and gone! I took the photo you see above on March 1st, when I still had 4 weeks until competition day. As of yesterday I am now 2 weeks away from stepping on stage for my first NPC competition.
I have compiled the links to all of the workouts that I did for Month 2 of my 12 week preparation, and I also included links to some of my meals.
If you are looking for Month 1 (weeks 1-4 of a 12 week prep) you can find that here: My First Bikini Competition Prep: Month 1
Month 2 Workouts
I have compiled all of my workouts for Month 2 here. If you need ideas for Cardio days check out this post Spice Up Your Cardio Routine:
Day 1: Body Definition Workout
Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout).
Day 3: Off
Day 4: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill.
Day 5: Off
Day 6: Ab Exposure Workout
Day 7: Off
Day 9: No Excuses: 10 Minute Interval Workout and 30 minute easy pace run.
Day 10: Full Body Toning: Shape and Sculpt and 30 minutes walking intervals on the treadmill.
Day 11: Off
Day 12: Tight Tush and Tummy Workout and 30 minute run.
Day 13: Winter Workout for a Summer Body
Day 14: Off
Day 16: 5 Minute Interval Cardio Mix
Day 17: Cardio Burst Fat Blast and 30 Minute Run.
Day 18: Off
Day 19: Fitness Transformation Workout 7 and Treadmill 5K (3.1 Miles)
Day 20: Bender Boot Camp (Interval style)
Day 21: Bender Boot Camp
Day 22: Off
Day 23: Thigh and Tummy Trimmer and 30 Minutes of Inclined Interval Walking.
Day 24: Get a Tight Body at Home Workout and 30 Minute Walk on the Treadmill.
Day 25: Long Run. 60 Minutes.
Day 26: 30 Minute Run.
Day 27: I taught a 60 Minute yoga class. Here is a good alternative: 23 Minute Yoga Fitness Flow
Day 28: Off
You're ready for Month 3! http://www.benderfitness.com/2013/04/4-weeks-until-npc-bikini-competition.html