The 28 Day Bikini Challenge by Goddess Body Co includes workouts, meal plans, and lots of super helpful fitness and health info. The workouts alternate between HIIT (high intensity interval training) and LISS (low intensity steady rate cardio) exercise days. So MWF workouts consist of exercises like squats, planks, and crunches; while TuThSa workouts can be yoga, biking, hiking, or another similar cardio-based exercise. Sunday’s are rest days. Absolutely no equipment is needed.
After starting and stopping the program so many times, I would say that this is my best first week that I’ve had. Although the bikini body challenge includes a meal plan, I didn’t do a good job of tracking my meals. However, my typical daily food diary looks like this:
1st Breakfast (9am) – cup of green tea + fruit (peach, mango, kiwi, grapefruit)
2nd Breakfast (11am) – oatmeal with almond milk, brown sugar and raisins; or 2 scrambled eggs, 2 pieces turkey bacon, sauted zucchini
Lunch (2pm) – chicken caesar salad with homemade dressing and croutons; or turkey, cheese, lettuce, tomato wrap
Dinner (7pm) – honey orange glazed salmon with white rice and broccoli; or eggplant parmesan, tossed salad, and french bread (my weakness)
Of course these are just examples and can vary. Also, I think it’s important to mention that I work from home so it’s easy for me to make meals throughout the day.
Monday, Wednesday and Friday are HIIT days so the workout is comprised of 6 body weight exercises like squats, planks and crunches. The end goal is to be able to do 6 rounds within 30 minutes. Every time I did the workouts before, I tired myself out trying to do all 6 rounds and didn’t have the energy or willpower to go in again on Wednesday or Friday.
To counteract that, I did 2 rounds, but did more reps than suggested. I was sore after every workout, but not so sore that I was unable to workout the next day or two.
Tuesdays are typically yoga days but it was raining and I just didn’t feel like leaving the house. I didn’t do any workout, but Thursday was a rest day so I swapped them. (That’s probably cheating, though)
Just like Monday, I did 2 cycles but extra reps of the HIIT exercises.
Since I traded the bonus rest day for Tuesday, I did the BodyFlow (what I call yoga) at my local gym. It’s about 55-minutes, and I LOVE it. This is the only bonus rest day that I get during the challenge. Sundays will be my only rest day from now on.
I just could not talk myself into working out today. Normally I would feel so bad, but I’m just going with the flow. I’m not letting that derail me from tomorrow or next week. It’s just one day. I’ll do better next week.
Today was the 3rd week in a row that I’ve gone for a walk, and it’s pretty much the highlight of my week. The walks serve double duty – I get both exercise and the opportunity to clear my head. For 35-minutes I walked around the neighborhood and spent some time in my thoughts and watched the birdies fly around.
On my morning walk. Thanks to @goddessbodyco I finally have a good exercise routine going. This is my third Saturday going on a morning walk, and it's seriously the highlight of my week. . . Update on the Bikini Body Challenge: this was week 1. I did my workouts everyday except Friday, and I feel great even though I missed a day. Yay! I'm looking forward to next week. . . . . #goddessbody #fitness #fitchick #workinprogress #walk #morningwalk #leggings #champions
Even though I didn’t follow week one of the bikini body challenge to the T, I’m happy with what I did do. I was sore all week and my thighs were burning on my walk.
Bikini Bod, here I come!
Wish me luck for next week! I have confidence that I’ll do better!