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Beachbody 2017

Bikini Body 2017

Fat-burn-workout on the Elliptical Cross Trainer

Your 4 week bikini body workout plan

The road to your bikini body usually contains regular aerobic exercise which can melt the pounds away. A perfect workout for this is cardio training on an Elliptical Cross Trainer.

Both devices are particularly joint-friendly and will give your whole body a workout. You not only will burn 600 calories during a one hour workout but also simultaneously train your legs, hips, arms, shoulders and your chest.

Our tip: Cross Training in a reverse direction will target your gluts and hamstrings.

Effective Training

The most effective way to train is to find the right exercise intensity by using a heart-rate meter. The heart rate meter displays how much stress we are putting on our bodies. The area of fat burning is set at a heart rate of between 60 % - 70 %
Our Elipitical Cross Trainers are all equipped with hand pulse sensors with which you can measure your heart rate. Optionally, you can also use a chest strap.

Very easy

Light

Moderate

Intensive

Maximum

50 - 60%

60 - 70%

70 - 80%

80 - 90%

90 - 100%

Health zone

Fat burning zone

Aerobic workout/fitness zone

Anerobes workout/ anerobic zone

Maximum workout/competition zone

promotion of health

activation of lipometabolism, improvement of basic endurance

improvement of aerobic fitness, increase the endurance capability

improvement of aerobic fitness, increase the endurance capability

improvement of the maximum power and speed.

Your workout plan

With the following schedule we would like to accompany you the next 4 weeks on the way to your bikini body. Optimal results are achieved when you regularly exercise. The ideal is 3 endurance sessions per week – with a one day regeneration phase between workouts.

Professional tip: Some Elliptical Cross Trainers have pedals which can be adjusted in angle. It is perfect for training different leg muscle zones and your bottom. In addition the Elliptical Cross Trainer provides a pitch adjustment similar to treadmills. Even the advanced sportsman will not be bored.

Additional strength and abs training will help you to tone and form your body even more.

Workout plan week 1

3 units - construction of the training session
5 minutes warm-up
5 minutes 50-60% HR max.
5 minutes 55-65% HR max.
5 minutes 50-60% HR max.
5 minutes 55-65% HR max.
5 minutes 50-60% HR max.
5 minutes cool-down

Workout plan week 2

3 units - construction of the training session
5 minutes warm-up
5 minutes 50-60% HR max.
5 minutes 55-65% HR max.
5 minutes 60-70% HR max.
5 minutes 55-65% HR max.
5 minutes 50-60% HR max.
5 minutes cool-down

Workout plan week 3

3 units - construction of the training session
5 minutes warm-up
5 minutes 50-60% HR max.
5 minutes 55-65% HR max.
5 minutes 60-70% HR max.
5 minutes 65-75% HR max.
5 minutes 60-70% HR max.
5 minutes 55-65% HR max.
5 minutes 50-60% HR max.
5 minutes cool-down

Workout plan week 4

3 units - construction of the training session
5 minutes warm-up
5 minutes 50-60% HR max.
10 minutes 60-70% HR max.
10 minutes 70-80% HR max.
10 minutes 60-70% HR max.
5 minutes 50-60% HR max.
5 minutes cool-down

Avoid mistakes

Elliptical Cross Trainers are very easy to use and allow beginners a straightforward exercise. Nevertheless mistakes can happen during these exercises.

Our tip:

Do not fully stretch out your legs, rather keep them slightly bent, consequently reducing the strain on your knees.
Stand up straight without a hollow or rounded back.
Relax your shoulders - otherwise your neck will be uptight.
Do not bend your wrists.
Place the whole foot on the footrests and do not only stand on the balls of your feet.

Often the time during training will be used for reading, watching TV, listening to music or something else. But this detracts you from your training and can lead to errors. Therefore you should pay attention constantly to correct training posture.