Bikini POW: 4-Week Total Body Makeover!

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30-Day Workout Calendar - MDS Fitness Plan

To bring you this free fitness calendar, MFS (My Fit Station) is teaming up with MDS to offer you a complete program including a workout calendar, a meal plan and some workout logs to help you LOSE WEIGHT in 28 DAYS! So get ready to be committed to sweat, burn fat and refuel your metabolism.

 

 Our diet program is made with the best food on a diet to bring your weight loss to it's maximum! We'll provide you with a great and fun recipe for a diet at each meal in order to make you lose stomach fat and reach your ideal weight for the beach !

Are you ready to get on board and commit to this challenge as well as to your own health and happiness?

 

What’s the Bikini POW Challenge All About?

 

What Should You Expect:

 

Flat stomach, tight & firm booty, strong & slender look? You name it!

You will tone your muscles and lose fat in 28 days!

We’ve put together an exercise program that is optimized for rapid fat loss and full body sculpting. For this 4-week challenge, we designed the workouts and exercises by combining both strength training & HIIT (High Intensity Interval Training) with a “Clean Shredding Meal Plan” to help you get the results that you are looking to achieve during bikini season! You’ll be slimming down & tightening up those trouble zones like a pro!

So get ready to get in shape and lose weight in 28 days!

Grab your FREE Printable Bikini POW Workout Calendar & Meal Plan!

The challenge begins on July 3rd (but you can start at any time), so make sure you grab your “Bikini POW” Workout Calendar & “Clean Shredding Meal Plan” below!

Or subscribe to get the PDF version in your inbox INCLUDING :

 

  • 4-Week Workout Calendar
  • The Weekly Meal Plans
  • Printable Workouts from MDS (PDF)
  • Free Daily Workout Logs!

Get Free Email Updates


WORKOUT CALENDAR

30-Day Workout Calendar - fitness plan

 

MEAL PLAN - WEEK 1-4

Bikini Pow Meal Plan week 1-4

music to workout

We also designed hot and effective fat burning / muscle sculpting workout routines for women + some serious “FITSPIRATION” and tips to keep you motivated and accountable from day 1 to 28!

We'll also provide you some fun music to workout :  Workout Playlists.

Now what? 

Things To Do Before You Get Started!

We suggest you go ahead and do the following:

  • Go grocery shopping & clean up your kitchen : You want to stock up with healthy whole foods and avoid having any processed, junky temptations around you (have a look at our recipe list below to find out what ingredients you will need for this challenge)
  • Calculate your daily caloric needs HERE: We all come in different shapes & sizes, you are providing your body with sufficient nutrients and calories while optimizing weight loss & total body transformation.
  • fitness logs plainPlan ahead and schedule a time for your workouts, make a commitment and stick to it! You can grab you Free Daily Printable Fitness Logs HERE
  • Share your progress on Twitter using the #bikinipow hashtag!
  • Don’t forget to invite your friends over to join this challenge, the more the merrier! Share the Bikini POW Challenge on your Facebook timeline!

We’ll be posting daily workouts, recipes, fit tips and more during this challenge, all of our upcoming posts will be shared on this page so make sure you bookmark it for future references! We also suggest you subscribe to our newsletter at the top of the page to receive all of our juicy updates tools for this challenge straight to your inbox!

SUBSCRIBE BELOW to GET YOUR FREE PDF OF THE CHALLENGE

 

WEEK 1 : Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

 

Day 1 : Feel The Burn & Do It Anyway

Day 2 - Bikini Top Workout Shoulders, chest & triceps

Day 3 - Dream Shape Abs AND Bikini Model Butt

Day 4 - Bring It Hard Tabata Hiit

Day 5 - Rest Or Stretch

Day 6 - Tushy Toning & Mega Calorie Blasting

Day 7 - Good Morning Fat Blaster Hiit

 

Stay tuned for weeks 2, 3 and 4!

Week 2 : Workout Breakdown

WEEK 2: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

Day 01: Cellulite Eraser

Day 02: Best Elliptical HIIT

Day 03: Sexy Back

Day 04: Skinny Jeans

Day 05: Rest or Stretch

Day 06: Body Sculpting HIIT

Day 07: Bikini Abs HIIT

WEEK 3: Workout Breakdown


*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

 

Day 01: No More Armpit Fat

Day 02: Tabata Lunge Shredder

Day 03: Backless Dress

Day 04: Spartacus

Day 05: Rest or Stretch

Day 06: Kiss My Booty

Day 07: Mytical Sculpted Arms

WEEK 4: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

Day 01: Victora Secret Model Legs

Day 02: Plankathon

Day 03: Lose The Last 10 Pounds

Day 04: Strapless Goddess

Day 05: Rest or Stretch

Day 06: Fitness Crazyness Hiit

Day 07: Train Mean Get Lean

Open WEEK 1-4: Clean & Shredding Meal Plan

*There are some simple meals that do not have a recipe link, simply follow instructions*

*Note: In case a recipe is not up just yet, chose an optional meal in the planner*

 

Day 01)

  1. Apple Turkey Patties with Spinach Salad (1 medium size patty)

Day 02)

  1. Nut Mix (10-15 nuts: almonds, walnuts, brazil nuts, cashews, etc.)
  2. Apple Turkey Patties with Spinach Salad
  3. ½ cup fresh pineapple + ½ cup cottage cheese
  4. Keto Spinach salad (2 snack portions)

Day 03)

  1. Steaming Hot Quinoa Porridge (1 serving)
  2. 1 banana + 1 Tbsp. natural nut butter
  3. Lentil & Mushroom Collard Wrap (2 wraps)
  4. Yogurt dip + 1 cup of raw veggies (coming soon)
  5. Steamed Mahi Mahi Hummus (coming soon)

Day 04)

  1. Fit Bikini Protein Pancakes (recipe = 1 serving)
  2. 2-3 Tbsp. Hummus + 1 cup raw veggies
  3. Grilled Chicken Phili + 1 cup of steamed broccoli (4 oz. of chicken breast)
  4. Yummy Nut Balls (3 balls)

Day 05)

  1. Pizza Omelet (1 serving)
  2. Apple dipped in warm almond butter (1 apple: 1-2 Tbsp. almond butter)
  3. Dream Shape Coconut Shrimp (recipe = 1 serving)
  4. Skip It!
  5. Eat out: Treat meal!

Day 06)

  1. Cinnamon Vanilla Protein Shake (recipe = 1 serving)
  2. Egg Muffin (1 muffin)
  3. Sprouted Garden Wrap (recipe = 1 serving)
  4. Skinny Avocado & Tuna Bites
  5. Chicken Tofu Stir-Fry Curry (serve 1 cup of the recipe + 1/2 cup brown rice)

Day 07)

  1. Egg Scramble with bacon on the side + 1 cup of berries
  2. Piece of fruit (orange, apple, grapefruit, watermelon, etc.)
  3. Quinoa Burger + 1 cup steamed asparagus (1 patty)
  4. White Bean Dip with Grilled Zucchini (1/2-1 zucchini + 2 Tbsp. dip)
  5. Baked Salmon with side of Cabbage Salad (4 oz. baked salmon + 1 cup salad)

Got a question or need some help, don’t be shy, leave me a comment below, I’d love to help you out!

 

MDS Suggests...

250

Get Your 30-Day Bikini Shred Meal Plan

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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