When I started creating Trophy Body Bikini Training, I was doing ski jumps for 10-20 minutes straight. This made my knees hurt, my shoulders overwork and my pinky toes go numb. I was also getting bored quite easily. So I decided to switch things up and add some variety. I figured a recovery move would go a long way, and I also wanted a little extra glute burn to really build the bikini glutes. Knowing that I had 3 powerful ‘moves’ I wanted to incorporate into this program, the 4 minute formula was created. I figured 2 minutes of ski jumps, 1 minute of recovery and 1 minute of a glute blast, on repeat, would build my bikini body, and keep my mind interested long enough to get a solid workout in.

The 6 Workouts in this Program

8 minutes (the 4 minute formula x2)

12 minutes (the 4 minute formula x3)

16 minutes (the 4 minute formula x4)

20 minutes (the 4 minute formula x5)

24 minutes (the 4 minute formula x6)

28 minutes (the 4 minute formula x7)

4 minutes is a great warm-up, so 4 minutes x2 is the perfect starting point for Trophy Bikini Training. Then workouts will add an additional 4 minutes, until my longest routine, 28 minutes, is reached. Any longer than that will have to be done after the program has been completed, but I do not find training for any longer to be necessary. I have a level 1 and a level 2 Trophy Body Bikini Training calendar available for you to print out and follow. Otherwise you can print out my blank calendar and plug in the routines as you go. My goal is for you to commit to 8 weeks of my routines, and then you can continue the program with me, or graduate from the program and take the 4 minute formula into your own hands.

I am now at a place in my Bikini Training where I warm-up for a few minutes, start my timer on my I-pad, and commit to 4. Almost always, 4 minutes turns to 8 minutes, then 12 minutes, then 16 minutes. Sometimes I stop here, and sometimes I go 20, 24 or 28 minutes. I always go with my flow, and never train when I’m not in the mood. Staying hydrated, eating my healthy diet (starch-based), staying away from drugs and alcohol, going to bed early and not sweating the small stuff keeps me in my best mood. If I’m not feeling it, I’m not feeling it, and I get off my rebounder and commit to 4 again the next day. When I train, I want to be happy. This way I associate training with feeling good. Then I stay consistent, and get results. After you complete your 8 week calendar commitment (not including menstruation rest), you’ll be ready to take the 4 minute formula into your own hands, and reach your fullest potential Trophy Bikini Body. The 4 minute formula is easy to remember and sustainable for the long haul commitment, so commit to 4 most days of the month, take a break during menstruation, get back to your training when you’re ready, and watch your body transform before your very eyes.

This time in a woman's life is extremely individualized. Some women will need more rest, and some women will need to get moving. We encourage you to always go with how you feel. If you’re following my success strategies in this program, you will have the best chance of success with training during this time. There is no need to stress about weight gain if you’re following a healthy diet, so make eating healthy your top priority (I recommend The Starch Solution by Dr. John McDougall). Stay calm, stay relaxed in your shoulders and neck, bounce when you feel like bouncing, and rest when you feel like resting. Feel gratitude for being uniquely you.

Please prioritize the following: