Bikini models train six days a week at high intensities.
Bikini models exercise extensively, and at very high intensities. To exercise like a bikini model, you must be prepared to put in long hours in the gym every week, and to prioritize your training over most other areas of your life. You'll be doing a combination of weight training, plyometrics and cardio, and will have one day off per week.
Get The Scoop
According to the International Federation of Body Builders, which sets all the criteria for bikini and other physique competitions, a bikini model should aim for a certain look: "The physique should neither be excessively muscular nor excessively lean and should be free from muscle separation and/or striationsвЂ¦ You should also take into consideration the tightness and tone of the skin. The skin tone should be smooth and healthy in appearance, and without cellulite." Your goal with your training is to create symmetry in your body, to develop your muscles and to get sufficiently lean without getting too hard or bulky.
Lift Heavy, Lift Often
To build good, symmetrical muscularity, you will need to train with weights four to five times per week. Split your training days into specific body parts: for example, on Mondays do back and biceps; Tuesdays do shoulders and triceps; Wednesday do legs; Thursday do chest; Friday do glutes, calves and abs. This will allow you to give each muscle group enough attention, and to keep a close eye on any area that might need extra work. Do four sets of eight to 12 repetitions of each exercise, with weights that are heavy and challenging to you.
While weight training will form the bulk of your resistance training, including one or two plyometric sessions per week will also improve your physique. Plyometrics -- also known as bodyweight workouts -- are a halfway point between weight training and cardio. They will target your whole body, get your heart rate right up and challenge your muscles without overtraining them.
Become a Cardio Queen
Cardio training is a vital element of your bikini model exercise program. Cardio training will help reduce your total body fat over time. Most bikini competitors do cardio five to six days per week. You can either do moderate intensity cardio (such as running, cycling or climbing the step machine) for 30 to 60 minutes per session, or high intensity interval training (like sprinting, sled pushing or a ladder sequence) for 20 to 30 minutes per session.