Friday, February 8, 2013

My First Bikini Competition Prep: Month 1 Workouts




This is Month 1 of the workouts that I have done to prep for my bikini competition. This is the order I completed the workouts in, with 1 month progress pictures below. 

Day 1: Full Body Fitness Makeover

Day 2: Full Body Shaping Home Workout

Day 3: Off

Day 4: Off

Day 5: Fit Test and Fitness Transformation Workout 1

Day 6: Lower Body Fat Blaster

Day 7: Tummy Toning Fat Burn

Day 8: Fitness Transformation: Workout 2 and Booty Bump Workout

Day 9: Off

Day 10Quick Fit Full Body Workout

Day 11: 30 Minutes Cardio

Day 12: Off

Day 13: 30 Minutes Cardio

Day 14: Fitness Transformation: Workout 3

Day 15: HIIT 15 Minute Home Fat Burning Cardio, 2 Mile Run

Day 16: Abs On Fire Workout

Day 17: Full Body Home Workout, 30 Minute Run

Day 18: Home Workout For a Tight Body

Day 19: Off

Day 20:Improve Your Rear View Workout

Day 21: 30 Minutes Cardio

Day 22: Fitness Transformation: Workout 4, 30 Minutes Cardio

Day 23: Off

Day 24: Full Body Shaping Home Workout

Day 2515 Minute Home Workout, 3 Mile Run

Day 26: Off

Day 27: 10 Minute Fat Burn

Day 28: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Day 29: Off

Day 30: Fitness Transformation: Workout 5, 30 Minutes Cardio

Day 31: Mix It Up Workout, 30 Minutes Cardio



Month 2 Workouts: 
http://www.benderfitness.com/2013/03/npc-bikini-competition-prep-month-2.html
Month 3 Workoutshttp://www.benderfitness.com/2013/04/4-weeks-until-npc-bikini-competition.html

58 comments:

  1. Thank you so much for sharing this wonderful workouts with us Im gonna start on Monday doing them!!! you think I can get a little bit tone in a month?

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    1. Absolutely! Stick with it, and listen to your body. :)

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    2. what do you think about protein powder its good or not??

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  2. you look great!! thanks for sharing this. going to try it as soon as ill feel strong enoufh after that flu...... did you change your eating ? can you share a sample of a day/week ? love to workout with you!

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  3. Thank you for posting this. Just finished 2 rounds this off with some extra squats. Melissa, could you post a quick (or give a link if their is already a write up) about what you take for supplements/pre & post w/o food (not looking for anything super specific just an idea like a banana or smoothie) and what else you try to eat most of daily I.E meat, veggies, no grains etc... PLEASE and THANK YOU!! ;)

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  4. The results are amazing, & so are your workout. I know abs are made in the kitchen & I have been having a hard time finding mine can you share your meal plan with us please!
    Thank you

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  5. Yes, please do share your meal plan!

    So rather than lifting weights in the gym like (from my knowledge) typical bikini models do, you're only doing your personal workouts and cardio?

    Thanks!

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  6. If this picture doesn't get you motivated I don't know what will...

    You look amazing Melissa! I've started this workout regime. Going on my second week,I feel great! Thanks for sharing your meal plan, it gave me an idea so I premade meal too. I will send pictures of my results at the end of the month.

    Jackie

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  7. I have a lot of fat to lose in my stomach from having three children can you suggest a workout plan that will burn belly fat in time for bikini season.

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  8. Thanks What a great info you have given us by your blog. I like it and will share it to my friends.
    Bee Cave dentist

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  9. Thanks for sharing this site, it is very informative for the business personals.
    Keep on continuing with this.
    Fitness Competition

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  10. can you share your meal plan for the first month?

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  11. Can you tell us the meals.. I'm really interested on this routine.. I have been at the gym for the past six months with spinning and exercises but I need something to really change my body.. Thanks

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  12. Wow! Is this really all you did everyday? You look like you did much more :) You look amazing!

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  13. I just found your site and I have been on it for three hours straight!! Thank you so much for taking the time to do it! I have been looking for the right set of workouts for a while and these are perfect!!

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    1. Thank you! I hope you have been enjoying the workouts.

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  14. Hi Melissa, please can you tell us what is your "30 minutes cardio". Thank you in advance :-)

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    1. I would like to know as well.

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    2. Hi Nedka-

      I alternate it. I actually did a post on this: http://www.benderfitness.com/2013/02/spice-up-your-cardio-routine.html

      You could also chose to do jump rope, or pick one of my 15 minute HIIT cardio workouts. If you find something that you like feel free to stick to that, but every once in a while change it up so your body doesn't acclimate to doing the same thing all the time. :)

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    3. Thank you for your reply and advice, Melissa ... By the way I love your 15 mins HIIT & Tabata workout :-) ... as they say: If it doesn't challenge you, it doesn't change you! You are a great inspiration!

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  16. Cristina CapdevilaAugust 30, 2013 at 7:16 AM

    Hiya , I ave been following your HIIT cardio exercices for a bit now (really like them thanks!):) My question is I have started with a 6 meals diet plan consisting of eating every 3 hours with oats with protein powder for breakfast , 2 eggs mid morning, 1 chicken breast with either brown rice or sweet potatoe for lunch, 1 whey protein shake after workout, white fish and vegetables for dinner and greek yogurt and some nuts before bed.... I do a bit of cardio (15min) 3 times a week and weights every night ( training differentset of muscles every day) but I seem to have lost about 1 stone in the first couple months and now i am on a standstill :( been told to lower the meals and up the cardio for a bit to drop body fat but read aswell that if you compromise the calory intake you could compromise muscle mass, so I am quite confused as where to go from here. My weight at the minute is 154 pounds. Have you got any recommendations on what to do foodwise? do i still keep eating small amounts every 3 hours and up the cardio or to drop fat do I lower my calory intake? Many thanks xxxxxxx

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    1. Hi Cristina,

      Are you noticing any changes in your body composition? Sometimes even though the scale is at a standstill you are losing inches from your body. Your meals sound very healthy, and caloric intake sounds good. At what intensity are you doing your cardio and lifting?

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    2. Its not about what youre doing in the gym, I would try fat cycling or carb cycling if you are at a stand still. good luck!

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  17. Just wanted to say you look great and you are a inspiration to me.. not just for your fit look, but also for your strength and discipline!
    I wonder if your rest days or off days are days you don't exercise at all or you go for a run? Sometimes I take a day off if my body is really really sore. But most of the time I combine your workouts with running or do one of them.
    Thanks in advance and again you're awesome!

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  18. Hi Melissa,

    I'm 5'6, 78 kg, 19 years old.

    I used to be well on my way to my bikini body at 62 kg and was focusing on still loosing I had muscle tone and looking good. But right now my motivation is at an all time low and im bigger than i was to begin with.

    I want your opinion on calorie intake, and how i should approach training. People say "you've done it before so just do it again" but at this weight. im in a hurry, not only because of summer (in general i love training, i mostly do weight lifting because it's what i enjoy which doesn't help what i see in the mirror because of all the fat covering it!). but because of my confidence dropping, so i need some guidance. Should i be focusing more cardio - less weight lifting, or equally focusing on both?

    sorry that was a mouth full!

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    1. Just a heads up if i were you, start dropping you calorie intake slowly, even if you need to drop weight fast, DO NOT drop your calorie intake drastically. You will lose some weight fast but eventually plateau. Definately keep sticking to the weights but maybe up your cardio a bit more. Or try fasted cardio in the AM. when you wake up before you eat your body is still in a fat burning state, so if you go burn calories before ingesting food for energy, your body will burn your stored fat instead of burning the calories you just ate! hope that helps and kik: mitchjfitness if you need anymore help! just lookin out for those trying hard in the fitness community!

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    2. Hi Melissa! Ive been doing hour workouts for a few woks now. And before that I did Jillian videos. I had a baby 5 months ago and weighed 167 right before giving birth, I started casually working out mostly walking, hiking,& my elliptical I now weight 117!! I'm thrilled but want a ripped tummy! If I do anymore cardio there wont be anything left of me! What do you suggests?? I'm nursing too so I got a same curb your craving protein shake & I eat these mega packed protein bars before my daily morning workout. Any advice??

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  19. Ive been working out for three years. 3 years ago I started to eat less with help from my best friend who is a dietition. I list 50 pounds in 6 months. I've kept 40 pounds off. Gained 10 back! But still am exercising!! I came across your workouts last week and am trying this one! I'm excited to see the results and I'm also following your meal plan! I wish I could buy all organic foods, but just out of my budget! Anyways, I'm trying my best to eat right and healthy with this meal plan! I'm glad I found your website. I love your workouts. They are awesome and very helpful! Thank you guys for putting your time on this and helping other people to live a better lifestyle! May God Bless You Guys tremendously! Will keep in touch of I have any questions.

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  20. I started the workouts.. i've changed the days i take off is that bad i'm also not doing any diets just cut down the amount. any advice??

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  21. I wish i knew about this last year! Oh well i will start this year off right forsure!!!!!!!

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  22. I have tried for a month,it really worked!!! Thank you so much!!! But can u post ur meal plan as well?

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    1. You can check out her biki competition diet here: http://www.benderfitness.com/2013/10/bender-bikini-competition-diet.html
      It is not totally detailed but there are a few sample days from month 1 prep, month 2 prep, and month 3 prep. I found it VERY helpful.

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  23. Hi Melissa,

    I started following your blog and absolutely love the exercises. I am little confused however, as i have been doing the Bikini Prep/Body Sculp workouts as you are posting them on daily basis. I thought that they were the part of 12 week bikini challenge workouts but they are different. Could you please advise whether it is ok just to follow those workouts or you suggest combining them with the above workouts for 1 month of bikini prep? Thanks a lot in advance. Firuza

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    1. Hi,

      The 12 Week Bikini Challenge is my competition prep from last year, which I had great results with. I am doing another competition this year and starting a new workout series. You can choose the workouts from either series. It is also nice to have the original 12 week competition prep to fall back on in case I fall behind in getting videos posted. :)

      Good luck and keep up the good work!
      Melissa

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  24. Hi!
    Thank you for your wonderful blog/site -- I love that all of the workouts are able to be done at home, and without the use of crazy amounts of equipment.

    I do have a question .... I've started following your 12 week competition prep from last year. Do I need to do additional cardio above and beyond what you list for each day? Or are the workout videos all I need to be doing?

    Thank you!
    Dawnalee

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  25. Hi your are def an inspiration i am wondering if u can share what proteins u take what times and what is ur diet like? thank you

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  26. How may rounds did you do on days 1 and 2??

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  27. I have a question. I am in pretty good physical shape, as I go to the gym and train often, but I am weighing about 155 with 12% body fat right now. I'm 5'7". Would you suggest against me prepping for a bikini comp at this time and just concentrating on losing 20 more pounds? Or would I be able to drop some weight, build more muscle doing your workout/diet regimen?

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  28. Hi! Im starting this on sunday, I was wondering for the cardio days or the 2 and 3 mile runs, Would it be just as effective to do a spin class??

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  29. Melissa!!

    First off thank you so much for all of these videos! Just finished your 30 day ab challenge and I love my results! I am ready to do the bikini prep workout next. How many times did you go through the videos? I am guessing 3 times since you are advanced. Thanks again for everything. You are amazing! :)

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  30. I would love to read your answer to the question from the previous post (Anonymous) as well. Although it's quite obvious you've done all workouts 3 times... I'm still wondering, if you maybe had any bad days when you would just do the workout once or twice. Thanks :) And your workouts are great and super fun compared to most other workout routines you can find online :)

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  31. Hi melissa

    i want to start the workout but i dont have a clue what some of the moves is.
    is there someplace i can go to see pictures of each workout?

    Please help

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  32. HI Melissa I Just started your month 1 of Bikini competition prep. (by no means am I competing in one) but I want to shed some pounds. I figured if I stuck to your work out plan for 3 months and dedicate myself to cooking clean I would see results. Thank you for sharing for fitness knowledge! you rock!

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  33. Thank you for sharing this! I am into fitness and workout at least 4 times a week. but I have been trying to find ways to not break the bank at the gym or for a trainer. and Finally you have shared routines that do not have to be done at the gym! everyone believes that you can only get fit in a gym which is completely false.and most blogs and tips are given from that standpoint . I will be doing your month by month fitness routines and hope to tone up more! thanks again!

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  34. I'm SO happy to have come across your blog. I just did your Day 1 workout after my usual workout and LOVED it! I have a wicked sweat going on now after 2 rounds of this and can't wait to do your Day 2 workout tomorrow! Thanks so much for sharing your journey and your plan with us :)

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  35. thank you Melissa for sharing, you are so inspirational

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  36. Hi Melissa,
    On your off days do you do anything at all...cardio???

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  37. Hi Melissa! My two friends and I are doing the 3 months of work outs and we love them!!!

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  40. Its wonderful blog really very nice site and blog facility.every title is very nice and very fatastic concept. Thanks for sharing the information.

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  41. You look amazing. I want to do this workout plan along with the 28 day jumpstart. That diet plan is roughly 1,400 cal per day. Is that too little to eat with this plan? I have lost 15 and want to tone and lose the last 10. I currently spin 2-3x/week as well as interval training and kickboxing classes. I need to switch up my routine and weight train more frequently. Thank you in advance for your help and thank you for sharing these incredible workouts!

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  42. You look amazing! I want to do these workouts along with the 28 day jumpstart diet plan. That plan is roughly 1400 calories per day (all clean unprocessed foods) Is 1400 too little to eat with this workout plan? I have lost 15 on my own through ww. I do spinning 2-3x per week as well as interval training cardio workouts and kickboxing but i need to change up my routine. I really want to lose 10 more pounds and get toned. Thank you for sharing these workouts and thank you in advance for your insight!

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