Women who wish they had a body that would look good in a bikini need to follow a specific workout plan that emphasizes heavy weight training, circuit training and high-intensity cardio in order to achieve the bikini body they want.
The first thing they need to do is bring up lagging body parts, specifically the butt, arms and thighs, with heavy weight training. No woman should ever be scared of heavy
weights - you will not end up looking like Arnold Schwarzenegger! That takes testosterone, the male sex hormone, and seeing as you're female...
So make a start on your butt by squatting heavy. I recommend split squats and back squats, plus you should perform stiff-leg deadlifts.
You can also use lighter weights to do deep squats to really work the glutes. To work your arms, perform bicep curls at a heavy weight for no more than 5 reps per set and perform no more than 5 sets. Diamond push-ups are great for triceps.
Anice back can be achieved with pull-ups, so try your best at doing those - they are seriously hardcore and you may find that you can't do a single one - in which case, choose lateral pull-downs at a moderately heavy weight.
For thighs, do leg extensions and lying leg curls but go easy on the weight, choosing a weight that is only moderately heavy, since too much bulkiness in the legs is unattractive.
Circuit training involves
"toning" your muscles (really, they will be getting slightly bigger). Choose a moderate weight for dumbbell work and perform 10--15 reps of 8 different exercises. I would choose dumbbell squats, push-ups, alternating reverse lunges, hanging knee raises, renegade rows, burpees and dumbbell shoulder presses. Do 3 circuits, resting 2 minutes in between.
I would recommend a combination of metabolic bursting, HIIT and steady-state cardio. Metabolic bursting means running or cycling at 90% of your maximum intensity for 20 seconds, followed by 10 seconds at 60% intensity. Repeat this until you have done it 10 times (5 minutes). Aim to increase this to 20 times over a 4-week period.
Do High-Intensity Interval Training immediately after your bursting, running or cycling at 80% intensity for 2 minutes, then 60% intensity for 1 minute. Do this 3 times (9 minutes) at first, then increase the number of times to 5 by the end of the month.
Finally, perform steady-state cardio immediately after your HIIT, for no more than 10 minutes. Keep this constant for the whole month.
Follow this workout plan for a month and you will see some results, but for more impressive results, I recommend you follow it for 3 months.
I hope you can get yourself motivated, in the gym and achieve the bikini body you've always wanted!