Bikini Body Mommy Challenge 5.0 is the first workout series Briana filmed after she gave birth to Arwyn (baby number four). It is the perfect Challenge for other moms to follow who just gave birth and are looking for a realistic post-partum workout program to help them snap back into shape. This challenge features the BBM Fit test workouts and 3-phase progressive workouts (including Super-sets & Tabata Cardio). Each workout is under 20 minutes, and all that is required is a set of dumbbells and a workout mat.
✔ Workouts ALL UNDER 20 minutes in length
DAY 01: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. SPEED SQUATS
2. HIGH KNEES
3. PUSH-UPS
4. SQUAT JUMPS
5. TRICEP DIPS
6. BURPEES
7. ALTERNATING LUNGES
8. ELBOW PLANK
DAY 02: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SURFER SQUAT JUMP
2. FAKE JUMPROPE
3. SIDE-SIDE LUNGE CHOPS
4. ROCKETTES
5. WONDER WOMANS
6. DEADBUGS
7. MOUNTAIN CLIMBERS
8. PLANK OBJECT TOUCH
DAY 03: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. BENT-OVER ROW
2. STATIC LUNGE (RIGHT)
3. STATIC LUNGE (LEFT)
4. AROUND THE WORLDS
5. SQUAT PULSES
6. TRICEP DIPS
7. CURTSEY LUNGES
8. ELBOW PLANK
DAY 04: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SURFER SQUAT JUMP
2. FAKE JUMPROPE
3. SIDE-SIDE LUNGE CHOPS
4. ROCKETTES
5. WONDER WOMANS
6. DEADBUGS
7. MOUNTAIN CLIMBERS
8. PLANK OBJECT TOUCH
DAY 05: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. BENT-OVER ROW
2. STATIC LUNGE (RIGHT)
3. STATIC LUNGE (LEFT)
4. AROUND THE WORLDS
5. SQUAT PULSES
6. TRICEP DIPS
7. CURTSEY LUNGES
8. ELBOW PLANK
DAY 06: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SURFER SQUAT JUMP
2. FAKE JUMPROPE
3. SIDE-SIDE LUNGE CHOPS
4. ROCKETTES
5. WONDER WOMANS
6. DEADBUGS
7. MOUNTAIN CLIMBERS
8. PLANK OBJECT TOUCH
DAY 07: SUNDAY SKINNY
DAY 08: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. SQUAT PRESS / ALTERNATING KICK
2. AROUND THE WORLDS
3. TEETER-TOTTER LUNGE (RIGHT)
4. TEETER-TOTTER LUNGE (LEFT)
5. BICEP CURL
6. GOBLET SQUAT
7. TRICEP KICKBACKS
8. V-SIT CRUNCH
DAY 09: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SPEED SKATERS
2. BURPEES
3. SPRINT-IN-PLACE
4. JUMPING JACKS
5. SQUAT THRUSTS
6. TEETER-TOTTER HOPS (RIGHT)
7. TEETER-TOTTER HOPS (LEFT)
8. PLANK WINDMILLS
DAY 10: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. SQUAT PRESS / ALTERNATING KICK
2. AROUND THE WORLDS
3. TEETER-TOTTER LUNGE (RIGHT)
4. TEETER-TOTTER LUNGE (LEFT)
5. BICEP CURL
6. GOBLET SQUAT
7. TRICEP KICKBACKS
8. V-SIT CRUNCH
DAY 11: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SPEED SKATERS
2. BURPEES
3. SPRINT-IN-PLACE
4. JUMPING JACKS
5. SQUAT THRUSTS
6. TEETER-TOTTER HOPS (RIGHT)
7. TEETER-TOTTER HOPS (LEFT)
8. PLANK WINDMILLS
DAY 12: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. SQUAT PRESS / ALTERNATING KICK
2. AROUND THE WORLDS
3. TEETER-TOTTER LUNGE (RIGHT)
4. TEETER-TOTTER LUNGE (LEFT)
5. BICEP CURL
6. GOBLET SQUAT
7. TRICEP KICKBACKS
8. V-SIT CRUNCH
DAY 13: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SPEED SKATERS
2. BURPEES
3. SPRINT-IN-PLACE
4. JUMPING JACKS
5. SQUAT THRUSTS
6. TEETER-TOTTER HOPS (RIGHT)
7. TEETER-TOTTER HOPS (LEFT)
8. PLANK WINDMILLS
DAY 14: SUNDAY SKINNY
DAY 15: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. SPEED SQUATS
2. HIGH KNEES
3. PUSH-UPS
4. SQUAT JUMPS
5. TRICEP DIPS
6. BURPEES
7. ALTERNATING LUNGES
8. ELBOW PLANK
DAY 16: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. "BIG ARM" POWER SKIP
2. SQUAT JUMPS
3. IRISH JIG
4. BUTT-KICKERS
5. FAKE JUMP ROPE
6. STEP-UPS (RIGHT)
7. STEP-UPS (LEFT)
8. PLANK HIP DIPS
DAY 17: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. ONE ARM ROW (RIGHT)
2. ONE ARM ROW (LEFT)
3. SQUAT - CURL - PRESS
4. LATERAL RAISES
5. LUNGE DUMBBELL TOUCH (RIGHT)
6. LUNGE DUMBBELL TOUCH (LEFT)
7. BICE CURL / TRICEP KICKBACK
8. STAR PLANK JUMPOUTS
DAY 18: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. "BIG ARM" POWER SKIP
2. SQUAT JUMPS
3. IRISH JIG
4. BUTT-KICKERS
5. FAKE JUMP ROPE
6. STEP-UPS (RIGHT)
7. STEP-UPS (LEFT)
8. PLANK HIP DIPS
DAY 19: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. ONE ARM ROW (RIGHT)
2. ONE ARM ROW (LEFT)
3. SQUAT - CURL - PRESS
4. LATERAL RAISES
5. LUNGE DUMBBELL TOUCH (RIGHT)
6. LUNGE DUMBBELL TOUCH (LEFT)
7. BICE CURL / TRICEP KICKBACK
8. STAR PLANK JUMPOUTS
DAY 20: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. "BIG ARM" POWER SKIP
2. SQUAT JUMPS
3. IRISH JIG
4. BUTT-KICKERS
5. FAKE JUMP ROPE
6. STEP-UPS (RIGHT)
7. STEP-UPS (LEFT)
8. PLANK HIP DIPS
DAY 21: SUNDAY SKINNY
DAY 22: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. BENT-OVER ROWS
2. WEIGHTED SQUAT PULSES
3. TRICEP DIPS
4. SQUAT PRESS / ALTERNATING KICK
5. BALANCED SHOULDER PRESS
6. STATIC LUNGE (RIGHT)
7. STATIC LUNGE (LEFT)
8. PLANK CROSSOVERS
DAY 23: CARDIO
EXERCISE: 60 SEC / REST :30 SEC
1. SIDE-SIDE LUNGE CHOPS
2. SQUAT THRUSTS
3. SURFER SQUAT JUMPS
4. ROCKETTES
5. MOUNTAIN CLIMBERS
6. SPEED SKATERS
7. SPRINT-IN-PLACE
8. SCISSOR KICKS
DAY 24: STRENGTH
EXERCISE: 60 SEC / REST :30 SEC
1. BENT-OVER ROWS
2. WEIGHTED SQUAT PULSES
3. TRICEP DIPS
4. SQUAT PRESS / ALTERNATING KICK
5. BALANCED SHOULDER PRESS
6. STATIC LUNGE (RIGHT)
7. STATIC LUNGE (LEFT)
8. PLANK CROSSOVERS