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Bikini Prep/Body Sculpt: Workout 15: Burn Fat, Lose Inches, Build Lean M…

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Hi Everyone!

This was my workout last night, and it was a tough one for me! The setup of this workout is different than my normal workouts. Each section of the workout is designed to challenge your body in a different way. 

The first section is 5 exercises that use dumbbells and is completed for reps. You should aim for 10-20 reps per exercise. If that amount feels easy it may be time to increase the amount of weight you are using! If you don’t have dumbbells you can use body weight, or get creative and fill milk jugs to use as weights. 

For this section of the workout I alternated between using two twenty pound dumbbells and two twelve pound dumbbells. The weighted portion of the workout is first to ensure that your body is fresh and able to complete the exercises with appropriate form. 

The second section of this workout is 5 minutes of HIIT cardio training. The goal is to get your heart rate up, work up a sweat and challenge yourself cardiovascularly. Try to get in the maximum number of reps you can during this 5 minute section. HIIT training has been consistently proven to maximize fat burning, while maintaining lean muscle mass. Also, the burn continues after the workout. 

The third section is body weight, and completed for reps. With all of the repetition exercises you still want to move between exercises as quickly as possible to keep your heart rate up. Focus on form to optimize your results. 

I hope you all have fun with this workout! I enjoyed it, and found it to be challenging, and I hope you do too. 🙂


Reps: 10-20
Intervals: 10/50 seconds


1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement. 
**This is an excellent full body workout for losing inches, and creating lean muscle mass.

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