This complete review of Bikini Body Workouts will analyze Jen Ferruggia’s program for women. It is not to be confused with similar “bikini body” plans. Keep reading to find out more.
This program was designed by a real, legitimate fitness expert, a woman with real-life results to show for higher education in the field (more on this below).
Bikini Body Workouts is more like a lifestyle program designed for women of any age to get permanent results.
It is not a fad program for quick or temporary results but a simple plan structured to require some discipline and commitment. However, it is also flexible and fun to implement.
You need only 3 hours of commitment per week, at home or in a gym. This means you can easily slot it into your regular working, family, and social obligations, which is ideal for moms with kids.
Who Is Bikini Body Workouts For?
You should also read my Cinderella Solution review for comparison.
What Is Bikini Body Workouts All About?
The Bikini Body Workouts plan by Jen Ferruggia is intended to offer a long-term solution for achieving and maintaining a fit, feminine, and sexy body that would look great on any beach setting.
I think that this bikini plan is better designed than similar programs revolving around the bikini-body idea, both in terms of the author’s knowledge, author’s results, real-life testimonials, and affordability.
While the plan focuses on your physique as a whole, there is also a specific section dedicated to glutes, the “Booty Blast” (more on this below).
The Workouts Training Schedule
Level 1 Schedule
The standard program lasts eight weeks, with the workouts arranged in an alternating pattern throughout the week. Some workouts feature a nice blend of warm-up, followed by strength resistance training, then core and HIIT cardio. These are the most demanding workouts, which are then followed by a day of low-intensity cardio.
These are 10-minute warm-ups designed with a combination of foam rolling for tenderizing your muscles, followed by more energetic exercises like stretches, burpees, or jumping jacks.
The whole point of these warm-ups is to get you ready for the strength exercises ahead. Most trainees often skip warm-ups, but Jen Ferruggia makes it a priority in her blueprint to help you avoid unnecessary injuries and setbacks down the line.
This is the core of the Bikini Body Workouts and the most challenging part. It consists of 20-minute circuit training routines to be done three times per week (with an optional 4th day) based on the principle of progressive overload, whereas you add more and more resistance over time as you gain strength.
This is the basis of any weight training progression for both women and men because it forces your body to break through adaptation and get stronger.
As you do so, your body goes through a recomposition process, whereas you tone or even build lean muscle while reducing body fat due to an increase in metabolic rate.
Specifically, the exercises are rotated every other week to prevent adaptation. There are four different exercises for the even weeks followed by four different exercises for the odd weeks for eight weeks.
Each circuit of 4 exercises is repeated three times each session with 45/60 seconds rest between exercises and two minutes between circuits. Circuit training is very effective for boosting strength while building stamina, enhancing cardiovascular performance, and boosting metabolism.
It’s a win-win situation for fat loss and lean and moderate muscle gains.
The exercises are alternated in the lower and upper body or antagonistic groups to give your muscles a chance to rest while other muscle groups take over.
Abs And Obliques Drills
Finally, the resistance training part is capped by a 5-minute core circuit that targets your abs, obliques, and lower back, as the core acts as the pivot of the forces going through your upper and lower body.
Exercises of choice are isometric holds like the plank or the side plank, which help you stabilize your body in any movement and prevent back pain or back injuries.
High-Intensity Interval Training
After the resistance training, you jump into a 20-minute HIIT on a spin bike. This implies access to a gym unless you have one cycle at home, but you can apply the same HIIT principles with sprinting too.
High-Intensity Interval Training is an effective method to ramp up metabolism and fat loss. It is more time-efficient than slow, steady cardio and more demanding, especially at the end of a workout.
Overall, the workouts are simple to follow but not easy. They are pretty demanding, and you have to be committed and disciplined to go through the 8-week blueprint, as you would expect from a program that is also meant to be a solution to a better body.
Slow Steady Cardio 2 Times Per Week
On the two days when you are not doing circuit training and HIIT, you go walking or biking and take it easy. This is more like a recovery strategy that allows you to rest your muscles and get rid of excess cortisol from the demanding workout of the day before while keeping you active nonetheless.
Level 2 Schedule
Jen Ferruggia offers an extra $19.99 optional add-on to the standard 8-week schedule to bring the total weeks to 12. It is similar to the standard one but more challenging because it includes more exercises and variations.
The Bikini Body Workouts circuit training routines are split into push/pull movements, such as performing a lats pull-down after a bench dumbbell press.
This extra extension may be unnecessary for many women because the standard program is already challenging as it is, and it offers a solid blueprint that can be repeated as required.
The Bikini Body Workouts Level 2 is more indicated for women who already have a solid training history than just the 8-week standard program under their belt. You can always get it later, some time down the line if and when your fitness levels are up to the challenge.
Any Equipment Needed?
The Bikini Body Workouts Nutrition Guide
Not surprisingly, the foundation of Jen’s diet plan is a moderate calorie deficit for losing fat, meaning eating a bit less than your body needs for its functioning.
This is a simple nutritional manual that leaves no room for cheat days and instead focuses on the recommended macro-nutrients to be matched to different workouts.
In other words, you have to rotate carbs, proteins, and fats depending on your workout schedule of the day to feed your body in the most appropriate way for the specific training of the day.
The diet manual offers a list of recommended foods to choose from that you can use for all your recipes while warning you against other foods such as sugars, wheat, and dairy products.
There are no complicated rules for meal planning, just three main meals per day with no snacks in between. It is simple, but that’s all you need.
The Supplements Guide
Supplements are not mandatory and should never be in any program. However, since the market is vast and many people are tempted to use supplements, Bikini Body Workouts provides a manual detailing which supplements are worth your money and which ones are a waste.
She does point to a few brands, but this is optional and not something you should feel compelled to.
About Jen Ferruggia
Jen Ferruggia is a former softball player with a Bachelor of Science in Exercise Movement.
While studying at college gave Jen the required knowledge, it also gave her party opportunities and the ability to grow 15 lb over her ideal body weight, the dreaded freshman 15.
This temporary setback spurred her resolve to get back in shape as soon as possible and permanently.
College life was when she realized the main culprit for weight gain and being unfit was generally a poor lifestyle.
She quickly found out that workouts and nutrition are the foundations of a healthy lifestyle and a fit body.
As a result, Jen Ferruggia clarifies right from the start that you need a minimum of discipline to make it work. Without it, you can only hope for temporary results at best.
She emphasizes the lifestyle aspect of the plan because when your mindset and approach to life are set for a change, results will come along as a bypass product.
In the years following her graduation, she perfected her knowledge on the field, which eventually led to the blueprint contained in the “Bikini Body Workouts” program.
As the name suggests, workouts are the pillar foundations of the program, but meal planning and lifestyle are just as important. Overall, it is a genuine tried and tested program designed to work, not a fad.
However, the program is not too strict or difficult to follow along. It is quite the opposite; it is set up in a fun way, even allowing for some of your favorite foods.
Jen’s Bikini Body Workouts Testimonials
Bikini Body Workouts Components
The plan is made up of several sections in digital format, manual or videos, which you can access through a download link upon purchase and it comes with a 60-day money back guarantee. Here are the components:
- Online Exercise Videos – I think that this part is almost worth the whole plan, as Jen Ferruggia herself showcases how to perform the exercises to leave no room for error or injury. Videos speak more than thousands of words.
- Workout Gym Guide – This is a manual detailing all the exercises to be performed at a regular, commercial gym with all the usual gym equipment, presses, benches, lat pull-downs, barbells, dumbbells, cable machines, and all the standard gear. To be used in conjunction with the videos.
- Workout Home Guide – This is a variation of the former with exercises possible to implement with a home gym or essential home equipment like dumbbells.
- 21 Day Booty Blast – a bonus section specifically for your booty. The regular workouts and nutritional plan are already enough for an excellent physique. This manual is an extra tool to take special care of your glutes should you want to.
- Diet Guide – a simple-to-follow meal plan without messy calorie counting, giving instructions on quickly finding out what to eat and keeping your body weight in check.
- Shopping List – this section is handy for solving all the practical problems associated with following a diet plan, like what ingredients to buy, how many, how much to stock up to make your grocery trips efficient and money-saving.
- Supplement List – The author gives you recommendations about which supplements work and are worth your money and which aren’t. Useful if you do not want to waste money on ineffective supplements.
Bikini Body Workouts Pros And Cons
- Bikini Body Workouts is a solid program by a recognized author with results to show for and expertise.
- Well laid out and organized plan with easy instructions and photos and workouts.
- It is an effective program, providing that you stick to the plan and are disciplined.
- Flexible enough to suit different fitness levels.
- Bikini Body Workouts is a digital program instantly available upon purchase; no need to wait for deliveries.
- 60-day money-back guarantee.
- It may be suitable for beginners and intermediates but less so for advanced trainees.
- Bikini Body Workouts is based on resistance training, and you need to get hold of equipment at home or even join a gym.
- As for any respectable program, you need to be consistent, or else results will falter. This may not be negative in itself, but the program won’t work if you are not disciplined.
Is Bikini Body Workouts Worth Your Money?
Bikini Body Workouts FAQs
Are The Workouts Too Hard?
Jen Ferruggia’s workouts are just right, not too demanding, but not too easy. These workouts are for beginners to intermediates, so you need to challenge yourself and stick to the program to see tangible results.
However, they could also be a bit too easy for advanced ladies used to the discipline and demands of the gym. Women with a solid training history could still use Bikini Body Workouts is a maintenance blueprint.
How Long Are The Workouts?
The average workout duration is 45 minutes for a total of 3 hours per week, four days per week.
Can I Do It At Home?
Yes, Bikini Body Workouts also include home variations for women who don’t want to go to the gym. However, you’ll still need some basic equipment like a set of dumbbells, a bench, and foam rollers.
I’m A Mom At Home With Kids – Can I Still Do It?
Of course, you can. Bikini Body Workouts is especially useful for anyone who wants to work out at home or with limited time.
Does It Come With Nutritional Guidance?
Bikini Body Workouts does indeed offer some nutritional guidance. However, it is not a complete meal plan kind of thing. Instead, it provides generic tenets to stick to, healthy rules without calorie counting.
Can I Watch The Tutorial Videos On My Phone?
Yes, of course. You can access the videos and manuals on the palm of your hand from your smartphone or tablet.
What About A Guarantee?
Bikini Body Workouts comes with an iron-clad, 60-day money-back guarantee, no questions asked.
Deborah loves keeping fit and staying so for life. She’s been training for the last 12 years and has a simple goal: making it as simple as possible for women to find out about the best training and dieting methods for their goals (see all posts by Deborah).