Challenge Yourself to 4 Bikini BUILD Workouts
Ready to elevate your training and build strength in the gym?
Our 8 Week Bikini Build Program provides you with challenging and effective workouts, a personalised approach to nutrition, as well as the accountability and support that you need to succeed.
This Program has been created by Coaches Rachel Dillon and Emma Dillon, alongside renowned Exercise Physiologist Dr Tony Boutagy, to bring you the most effective exercise programming to help you achieve your goals. We also teamed up with Mvment Method to include full-body mobility sessions and warm-ups to help relieve muscle and joint restrictions allowing your body to move better, reduce the risk of injury, and improve your overall performance during workouts.
Over the 8 weeks, you’ll have the option to choose from 4, 5, or 6 training days per week, with a combination of weighted workouts, High-Intensity Interval Training (HIIT) cardio, Low-Intensity Steady State (LISS) cardio, circuit training, and core challenges to build lean muscle and improve your overall strength.
This Program includes both home and gym workout options, as well as exercise swaps, progression, and regression exercises, and minimal-equipment alternatives in the MWU App.
What workouts can you expect in Bikini Build?
To give you a taste of what Bikini Build has in store, we're sharing four workouts from each Level. Let’s get to work!
LEVEL 1 | Lower Body Weighted
Duration: 40-60 minutes | Workout Focus: Quads & Hamstrings
Mobility Warm Up:
➡️ Perform the exercises for 30-50 seconds on, 10 seconds transition time to move between exercises. Take 30 seconds rest between rounds.
Lower Body Weighted:
➡️ Move quickly between each exercise (A1, B1, B2 etc) and have no longer than 10 seconds rest between exercises. Have no longer than 90 seconds rest between sets.
Exercise A1: Uses the pyramid set method which requires sets to be performed in rapid succession, resting only 10-seconds between sets, while the weight is increased with each set.
LEVEL 2 | Upper Body Weighted & Core
Duration: 40-60 minutes | Workout Focus: Back
Mobility Warm Up:
➡️ Perform the exercises for 30-50 seconds on, 10 seconds transition time to move between exercises. Take 30 seconds rest between rounds.
Upper Body Weighted:
➡️ Move quickly between each exercise (A1, B1, C1 etc.) and have no longer than the recommended rest between exercises. Have no longer than 90 seconds rest between sets.
Exercise A1: Uses the pyramid set method which requires sets to be performed in rapid succession, resting only 10-seconds between sets, while the weight is increased with each set.
Exercises C1-C2 & D1-D2: Avoid stopping during your working sets. If the weight gets too heavy, reduce the weight and continue until the timer has stopped.
Core Strength & Stability:
➡️ Perform the exercises for 30 seconds on, 10 seconds transition time to move between exercises. Take 60-90 seconds rest between rounds.
LEVEL 3 | Full Body Weighted
Duration: 40-70 minutes | Workout Focus: Hamstrings, Back & Biceps
Mobility Warm Up:
➡️ Move quickly between each set (A1, A2, A3 etc) and have no longer than 10 seconds rest between exercises. Take 30 seconds rest between sets.
Warm Up Sets:
➡️ Review today's session and what's required of you for your primary lift. Choose your starting weight (weight you will use for the first working set - A1). You are required to lift at 50% of your starting weight for A1 and 70% of your starting weight for A2. Have no longer than 60 seconds rest between sets.
Full Body Weighted:
➡️ Move quickly between each set ((A1) (B1) (C1) etc) and have no longer than 10 seconds rest between exercises. Have no longer than 120 seconds rest between sets.
Exercise A1: Uses the full pyramid set method which requires sets to be performed in rapid succession, resting only 10-seconds between sets, while the weight is increased with each set. Once you reach the top of the pyramid, you will start to decrease your weight as your reps increase back to starting position.
LEVEL 4 | Lower Body Weighted
Duration: 40-70 minutes | Workout Focus: Glutes, Quads & Hamstrings
Mobility Warm Up:
➡️ Perform the exercises for 30-50 seconds on, 10 seconds transition time to move between exercises. Take 30 seconds rest between rounds.
Warm Up Sets:
➡️ Review today's session and what's required of you for your primary lift. Choose your starting weight (weight you will use for the first working set - A1). You are required to lift at 50% of your starting weight for A1 and 70% of your starting weight for A2. Have no longer than 60 seconds rest between sets.
Lower Body Weighted:
➡️ Move quickly between each set ((A1) (B1) (C1) etc.) and have no longer than 10 seconds rest between exercises. Have no longer than 120 seconds rest between sets.
Exercise A1: Uses a strength drop set (3 x 3+3+3+3), where you perform a set of 3 reps, rest 10 seconds while you drop the weight a little and perform 3 more reps.
Exercise B1: Uses a 5 second pause method, where you will perform each rep with a 5 second pause.
Exercise C1: Uses a back off set, where you will finish with 1 set of 15 reps.
Enjoy this little taste of Bikini Build! And see for yourself, why our community loves this Program so much, that we had to bring it back.
Prepare to elevate your training and build strength, knowledge, and confidence!
Our Bikini Build Program is available to join with weekly intakes commencing every Monday. For our Platinum Members, Bikini Build can be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year! 📲
