www.shape.com >> Bikini Body Countdown - 2008 Bikini Body Countdown Month 5 (test)

BIKINI-BODY COUNTDOWN

This five-month plan helps you drop weight and firm up gradually, so you're more likely to stick with it and maintain your new healthy habits for the long term. With monthly strength and cardio workouts, strategies to help you eat smarter, and motivational tips, our program gives you everything you need to make long-lasting changes. Plus, you could win a trip to St. Lucia to show off your new shape! Get started today and, come summer, your only concern will be picking out the perfect suit that shows off your sexy results.

Bikini-Body Sculpting Plans:

Month 1

How it works: Do the following moves three times a week (just not on back-to-back days). Start each workout with a 6-minute cardio warm-up: Clock 2 minutes at an easy pace, 2 minutes at moderate, and 2 minutes hard (you should be breathing heavily). Then perform 2 sets of 10 to 12 reps of each exercise, resting for 45 seconds between sets. Your muscles should feel challenged by the last 3 to 4 reps in every set. If they don't, then check your form or switch to heavier weights.

You'll need: a pair of 3- and 5- or 8-pound dumbbells, a resistance band, a stability ball, and a 5-pound weighted ball.

Month 2

How it works: Do these moves 3 times a week. Warm up with any type of cardio for 8 minutes: Do 3 minutes at an easy pace, 2 minutes moderate, and 3 minutes hard (you should be almost breathless). Then perform 2 sets of 12 to 16 reps of each move in order; rest for 40 seconds between sets. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights.

You'll need: A stability ball, a 5-pound medicine ball, a set of 5- to 8-pound weights, and a resistance band. A mat is optional.

Month 3

How it works: Do these moves 3 times a week. Warm up with any type of cardio for 8 minutes: Do 3 minutes at an easy pace, 3 minutes moderate, and 2 minutes hard (you should be almost breathless). Then perform 2 sets of 12 to 16 reps of each move in order; rest for 35 seconds between sets. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights.

You'll need: A 5-pound medicine ball, a stability ball, a set of 5- to 8-pound weights, and a resistance band. A mat is optional.

Month 4

How it works: Warm up with any type of cardio for 8 minutes: Do 2 minutes at an easy pace, 3 minutes at moderate intensity, and 3 minutes hard (you should be almost breathless). Then, perform 2 sets of 16 to 20 reps of each move in order. Rest for 30 seconds between sets. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights.

You'll need: a set of 5- to 8-pound weights, a 5-pound medicine ball, and a stability ball. A mat is optional.

Month 5

How it works: Warm up with any type of cardio for 8 minutes: Do 2 minutes at an easy pace, 4 minutes at a moderate intensity, and 2 minutes at hard (almost breathless). Perform the exercises as a circuit, doing one set of 8 to 12 reps of each move in order without resting. Do 3 circuits total, resting 40 seconds between circuits. Your muscles should feel challenged by the last 3 to 4 reps in every set; if they don't, check your form or switch to heavier weights.

You'll need: a 5- to 8-pound medicine ball, a medium resistance band, a set of 5- to 8-pound weights, and a stability ball. A mat is optional.