The Bikini B!tch
with Janet Calderon
It’s a gym based only intermediate/advanced program
* It’s designed to create the hourglass physique
* There will be 2 training blocks: weeks 1-3 and weeks 3-6 ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (30)
4.88/5
3
60 min
4.88/5
3
60 min
4.89/5
3
60 min
4.98/5
3
60 min
4.87/5
3
60 min
+25 sessions more
Frequently Asked Questions
What are the goals of the program?
To build the hourglass physique
How to get the best outcome of the program?
Make sure you go over the nutrition portion on the app to help with your nutritional goals. It’s important to also prioritize your protein intake to ensure muscle growth.
Also make sure you’re getting stronger every week.
How to schedule the program into a week?
You can do them 5 consecutive days
Or
3 days on, 1 day off then 2 days on, 1 day off
However you’d like just make sure you take your rest days
What do I need to participate in this program?
A gym membership that has a smith machine, multiple weights that you can increase your weights with and a loop band for the 2nd half of the program (weeks 4-6)
Who are these workouts for (skill-level)?
Intermediate & advanced
How much cardio is needed?
This will be different for everyone as not everyone has the same goals.
Cardio can be used an an extra tool to further you into a deficit if that is your goal.
I highly suggest you increase your daily steps, because you can track it. If you’d like to add more cardio, start off by doing 20-30 minutes post workout cardio of your choice 2-3 times/week then increase time/days/intensity over time. You want to avoid doing too much too soon to avoid a plateau
Frequently Asked Questions
What are the goals of the program?
To build the hourglass physique
How to get the best outcome of the program?
Make sure you go over the nutrition portion on the app to help with your nutritional goals. It’s important to also prioritize your protein intake to ensure muscle growth.
Also make sure you’re getting stronger every week.
How to schedule the program into a week?
You can do them 5 consecutive days
Or
3 days on, 1 day off then 2 days on, 1 day off
However you’d like just make sure you take your rest days
What do I need to participate in this program?
A gym membership that has a smith machine, multiple weights that you can increase your weights with and a loop band for the 2nd half of the program (weeks 4-6)
Who are these workouts for (skill-level)?
Intermediate & advanced
How much cardio is needed?
This will be different for everyone as not everyone has the same goals.
Cardio can be used an an extra tool to further you into a deficit if that is your goal.
I highly suggest you increase your daily steps, because you can track it. If you’d like to add more cardio, start off by doing 20-30 minutes post workout cardio of your choice 2-3 times/week then increase time/days/intensity over time. You want to avoid doing too much too soon to avoid a plateau
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Comments
P
Percita • 2mo ago
I died bur it felt good😅
P
Percita • 2mo ago
Great
P
Percita • 2mo ago
It was great, didn’t sweat like this in al longtime😅
D
D • 3mo ago
Awesome
L
Lauren • 5mo ago
The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up
L
Lauren • 5mo ago
The hamstring on the smith machine takes a lot of confidence that I don’t have haha!