“Wearing your bikini isn’t just about feeling fit…it’s about feeling free.”
~Jen Ferruggia

To understand a workout program, we start at the source. Fitness expert and mastermind behind the Bikini Body Workout, Jen Ferruggia, is not only a fitness model, but holds a Bachelor of Science degree in Exercise and Movement Science. A former softball player, she has been a teacher of physical education and health as well as a Health Coach and professional cook. Someone this in tune with how the body works is likely to provide a worthy fitness program.

“After all, you’re not just a woman. You’re a femme fatale of a female.”

~Jen Ferruggia

The Bikini Body Workout does require some general equipment such as dumbells and barbells with fractional plates (plates that you stack onto the bar to allow you to add small amounts of weight at a time) to progressively increase the weight. For the main program, it does help to have a gym membership, as most of the conditioning exercises require heftier equipment like battle ropes and sleds.

The Home Workout Guide, however, requires much simpler, portable equipment that you will use consistently. Take a look at the chart below to see what items you may already have on hand.

Each week you will ideally be working out every day. Reviews will make it seem like you are only working out 3 to 4 days per week, however, if you are following the program exactly as written, you will be doing some type of exercise every day of the week.

Workouts are also advertised as only taking 45-minutes total per day. This is a more realistic time frame for those who are not new to fitness and are in fairly good shape already. Many of the strength exercises are to be done at a fast pace, with little rest in between, which will help increase stamina over time.

Those who are newer and require more recovery time will absolutely need more time to complete the daily list of exercises. This includes a 10-minute warm-up, 15 minutes of strength exercises, a 5-minute core circuit, and 20-25 minutes of high intensity cardio. It does hover around 45 minutes, but add a trip to the gym, and you are looking at a slightly larger chunk of your day. The Home Workout Guide is your best bet if you are looking for the more time-effective option. Either way, sticking to a strict routine will yield the best results.

Sample Week:

Nutrition is key to a strong, healthy, lean body. If you work out like a maniac, but do not think about the fuel you are putting in, you will not see the results you desire. What you eat is responsible for about 80% of your physique.

“In order to lose fat, you must eat less food than your body uses for energy on a daily basis.”

~Jen Ferruggia

Jen Ferruggia’s Nutrition Guide is included in the Bikini Body Workout Program. The workouts and nutrition program work hand-in-hand to sculpt your body into a lean machine. During the program you will eat three times per day, with no snacking in between. You will not find any “cheat days” or ways to soothe a sweet tooth in this guide. This may seem daunting, but learning to eat the right food will keep you full and energized between meals. Depending on your current schedule, you may want to adopt a meal-preparation day, especially if your lifestyle is on-the-go.’

Jen makes the meal-planning easy. Other competing programs will suggest specific food and recipes for their duration, but here the process is simplified. She recommends protein, veggies and starchy carbohydrates in various rotations that line up with which type of workout you will be doing on a given day. The recipes are up to you, so be creative! This is a great way to present the material, as even vegetarians and vegans can come up with healthy protein alternatives to meat options.

The big no-no’s: grains, wheat, dairy, sugar, nuts, and legumes. Not sure what foods to choose? Jen has created a comprehensive “Approved Food” shopping list to give you plenty of ideas to last throughout the program as well as a sample menu to get your started. Keep these items on hand and you’ll never run out of options.

Keep in mind, that even though Jen Ferruggia holds a BS in Exercise and Movement Science and has a good amount of professional cooking experience, that not every meal-plan works for everyone. if you have any health-related nutrition questions or issues, please be sure to ask your doctor first before diving in.

Visit Jen’s website and you will find photos as well as a slideshow of before and after photos of women of all shapes and sizes who have achieved great results because of the Bikini Body Workout. It is noted that these results are some of the best possible results. Many users will purchase the program and fail to commit to the full regime, thus missing out on their possible best-body-ever. The disclaimer on the website states:

Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything with the products they buy, so most of the time, they don’t get any results. In other words, if you want results, you need to take action. The people you see on this web site are examples of our best results and are not typical. They followed the workouts to the letter, stuck to their diets and changed their lifestyle. In other words, they took action. If you want results, you should do this, too. So let’s make it happen!

Level 1

The Warm-Up

A set warm-up routine is often lacking or skimmed over in workout programs, so it is nice to see as a daily ritual in Jen Ferruggia’s plan. The juicy warm-up uses a foam or rumble roller or a lacrosse ball to start you off. Foam rolling is a sometimes painful way of warming up your muscles, but it gets your blood flowing and your body ready for the upcoming challenges. Think of it like a deep tissue massage you are gifting to yourself. It is not unlike the process of tenderizing meat in the kitchen. Once you have tenderized your muscles, Jen leads you through a series of dynamic exercises like jumping jacks, leg swings, and yoga stretches to get your body ready for the larger range of motion used during the strength exercises.

Strength Exercises

Workouts are scheduled in two-week rotations. You will perform the same strength exercises weeks 1, 3, 5 and 7. These will alternate with weeks 2, 4, 6 and 8. When the next 2-week rotation comes around, you will revisit the same exercises, your weight will increase even more and you will be surprised how much strength you have gained in a short amount of time.

Strength sessions are organized as “non-competing, antagonistic alternating supersets”. In simple terms, this means you will be alternating between upper and lower body exercises, with four exercises total per session. Each round of four exercises will be repeated three times total.  Jen gives you a 45 to 60 second rest between each exercise, but the goal is to complete them with as little rest as possible, adding a cardio aspect. As you improve, you will notice that less time is needed between sets, thus causing your workouts to become quicker.

After each strength session, you will complete a “Core Circuit”. Your core includes all of the muscles surrounding and supporting your spine. The core is oftentimes referred to as just the abdominals or “abs”, but there are many more muscles involved that hold the spine in place. Strengthening the core helps to ease back pain and avoid future injury. The “Core Circuit” focuses on holding isometric, or “still” positions for 30 seconds each. An example of an isometric hold is a good old fashioned plank.

While there is an option to only perform strength training exercises three days per week, there is an optional, but suggested fourth day. Day four is a “Conditioning Circuit” that is gym-equipment based, but Jen does give a cardio alternative using a stationary bike if you are working out at home instead.

High Intensity Cardio

Jen’s cardio routine is set to kick your butt in gear in the least amount of time, using High Intensity Interval Training (HIIT), 2 times per week for 20-25 minutes, paired on the same day with your strength workouts. High Intensity Interval Training is centered around large spurts of energy, performing an exercise to your maximum ability for a specific length of time, followed by a short rest period. The pattern then repeats. In the case of the Bikini Body Workout Program, the HIIT cardio session will be completed on a stationary bike.

“If done correctly it should feel

like your legs are going to explode

and your heart is going to come out of your chest

by the time you reach the thirty second mark.”

~Jen Ferruggia

Ideally, cardio sessions should be completed 4-6 hours before or after a strength session. This is definitely easier if you have access to the required gym equipment at home and are not relying on a fitness facility membership for the program. For many users, going to the gym once a day is plenty and they would rather get the whole workout done all at once. While Jen does not particularly like this method, a busy woman has to do what a busy woman has to do!

Low Intensity Cardio

Here is the sneaky cardio that means you really are working out every day.  On the “off” days from strength and HIIT cardio sessions, it is suggested to practice about a half hour of low intensity walking or biking to be completed first thing in the morning before eating, otherwise referred to as “fasted cardio”.  All you are allowed to consume would be water or black coffee. The idea behind fasted cardio is to kick-start your metabolism into high gear for the rest of the day. Low intensity cardio is fantastic for heart-health and gives you a breather from those intense workouts the rest of the week. However, it would be nice to see a day or two designated to some serious stretching as opposed to simply foam rolling every other day. Jen does say in her FAQ’s that you can practice yoga, but recommends the 4-6-hour gap between workouts if you are pairing it with strength training days.

Extras

Meet the 21-Day Booty Blast. If you are looking to get into that bikini FAST, an extra 10-minutes each day will shape that backside in no time at all. This short and sweet workout comes with the Bikini Body Workout Program package, so you do not need to shell out any extra cash. During the twenty-one days, you will be performing twenty repetitions of eight exercises that focus in on the gluteal muscles. The goal is to complete them as quickly as possible without compromising form. Jen tells you how to fit it into the regular program, but it can also be used as a maintenance program. When using the 21-Day Booty Blast for maintenance, she allows a full forty-two days of straight working out. This equals two rounds of the program. After this long period of time, Jen stresses to give your body a well-deserved rest. After all, the body needs time to heal and rest

“There’s no reward for getting through it faster.

The reward for getting it done with high quality reps is a

fuller, rounder, firmer, higher set of glutes.”

~Jen Ferruggia

Level 2

For those who are more advanced or have finished Level 1 and are looking for a bigger challenge, the Bikini Body Workout: Level 2 is available at an additional cost of $19.99. This level is made up of larger advanced circuits (aka more exercises) with more conditioning exercises included in each strength workout as opposed to a separate day for the “Conditioning Circuit”. Unlike the alternating supersets found in the original program, Level 2 separates the workouts into “push and pull” muscles or opposing muscles. An example of this would be an exercise to work the biceps followed by an exercise to work the triceps. This advanced program also throws in some extra abdominal and oblique action to make sure your core is meeting its maximum potential.

Before jumping in and deciding if Jen Ferruggia’s Bikini Body Workout Program is for you, weigh the pros and cons. Not every workout is right for everyone. Lifestyle, dietary choices, workout goals, and limitations all come into play. Always remember to check in with your doctor before starting a new workout program if you have any concerns or have any specific physical or dietary limitations.

PRO:

• The Bikini Body Workout Program is a lot of bang for your buck as it includes Level 1 of the workout, the Home Workout Guide, Nutrition Program, 21-Day Booty Blast as well as access to the “Members” area of the website for further support.
• The guides come with exercise tutorials in various formats and are easily portable whether you are working at home or at a gym.
• You can start at any fitness level and work up to bigger challenges at your own pace, which includes working out from 3-7 days per week.
• The Home Workout Guide is an excellent alternative to the Level 1 workout, with the same format and same results, minus a hefty gym membership.
• You have the ability to track your progress on the provided worksheet.
• No need to purchase specialized workout clothing.
• The Nutrition Guide does not give you specific recipes to follow, you are able to cook to your own taste with a variety of suggested foods.
• You will not have to wander around the grocery store wondering if a specific item is approved, as you can carry the list of approved foods.
• The program as a whole will train you to make healthy decisions for your body that you can continue to use even if you stop following the program.
• Support through the website or through Facebook groups that are run by Jen Ferruggia.

CON:

• If you are new to working out, it may take some time to organize your calendar and learn proper form for maximum results.
• Those who are new may also end up spending an hour or more working out until their stamina goes up, which can be a downside to someone who is looking for something short and sweet from the get-go.
• The Nutrition Guide does not allow you any “cheat days”, extra snacks, or suggestions to ease your sweet tooth. If you are not in it 100%, you may not see the results.
• You may have to purchase equipment or a gym membership, which can add up quickly.

The Verdict

At first glance, Jen Ferruggia’s Bikini Body Workout Program seems a little cumbersome and overwhelming, despite reading through the initial reviews. She is a fitness expert, which means some of the explanations within the program use a lot of fitness terminology. There are schedules on schedules with a list of products and equipment to put in your arsenal before you even begin working out.

However, once you look past the descriptions and create a calendar-view of the program, the big picture becomes clear and the workouts fly by. They may be slower to get going at first, but once you get the hang of the routine by watching the videos to make sure your technique is on point, your stamina will increase and each session will be over before you know it.

The Nutrition Guide is simple and allows for a lot of creativity for those willing to stick with it. The biggest nutrition takeaway will be learning how to properly fuel your body with the right foods at the right time.

The program creates healthy habits that are sure to stick with you even when you have reached your ideal figure. Many aspects of the program are easily revisited when you are looking for a few exercises to maintain your bikini body. While eight weeks is definitely not considered a quick fix, it is plenty of time to give your lifestyle a total makeover.

“The only thing you have to lose is the insecurity
that comes with not having the body you want.”

~Jen Ferruggia

Jen Ferruggia’s Bikini Body Workout is absolutely worth a try. At the low price point and money-back guarantee, you have nothing to lose except inches from your waistline, or as Jen would say, “the only thing you have to lose is the insecurity that comes with not having the body you want”. What are you waiting for? Get your bikini ready! In just sixty days you could be living your own Bikini Body success story.