Bikini Body – Day #18

Bikini Body – Day #18


Hi guys,

How did you like kickboxing routine in Bikini Body - Day #17? What about your butt, do you feel it? I do!!!!:-)

Bikini Body - Day #18 is great! I picked up workout from the program Tone up - focusing on upper body and abs. Then you finish with standing abs from the program Sexy Abs.  I love standing abs, because sometimes I get bored with crunches on the floor. It is great to mix it up!

What about your diet?

Here is my meal plan for today:

  • breakfast: 3 egg whites, 2 teaspoon of flax seeds, orange
  • snack: apple
  • lunch: grilled tilapia (160g) with 1cup broccoli
  • snack: almonds (1 handful)
  • dinner:  tuna (1can) with steamed vegetable
  • snack: glass of skim milk

Enjoy the training and see you in Bikini Body - Day #19!




  • training has two parts
  • first part is Tone up #19
  • second part is standing abs: Sexy Abs #4
  • equipment: dumbbells, chair
  • training should be done within 45min


PART 1 - TONE UP #19

Tone up #19 - Upper body & Abs


  • do 4 rounds
  • 20reps of each exercise
  • dumbbells 3kg (6.6lbs)
  • the chair
  • 4 rounds took me 30min

One round:

  1. right leg: split squat & hammer curl & row up, 20reps
  2. left leg: split squat & chest press & press overhead, 20reps
  3. right leg: side lunge position: dumbbell down and reach up to the corner, 20reps
  4. left leg: side lunge position: dumbbell down & reach up to the corner, 20reps
  5. triceps dips, 20reps
  6. triceps kickback, 20reps
  7. circle to one side, 20reps
  8. circle to the other side, 20reps
  9. standing abs: touch the foot & reach up, 20reps
  10. standing abs: touch the other foot & reach up, 20reps



Sexy Abs - Abs Challenge #4


  • complete 5 rounds

One round:

  1. side crunch, 30reps
  2. elbow & knee touch, 30reps
  3. other side crunch, 30reps
  4. elbow & knee touch, 30reps
  5. cross over, 30reps

Did you like my workout? Buy me a cup of tea :-)

Equipment you will need:

Click on the name of the product for more informations!

Double Thick Yoga Mat

Easily Rolls Up for Storage

Click on the name of the product for more informations!

Speed Jump Rope

Adjustable Length Rope!


Durable Rubber Base!

Power Loops

3 Loops; Varying Resistances!

Interval Timer & Stopwatch

Small, Easy-To-Use Timer & Stopwatch!

Polar Loop

Activity Tracking!

Fitness Towel

Hidden, Zippered Pocket!

Boost your results to maximum:



Advanced Sports Drink!

Creatine Mass 10,000

The Scientific Mass Builder!


Stimulant Free Weight Loss!

SmartShake Original Series

BPA And DEHP Free!

Workout in style

Women's Shaped Hot Pant

89% Meryl, 11% Lycra!

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