Bikini POW: 4-Week Total Body Makeover Challenge !

Bikini POW 4 week total body makeover July challenge
Written by Isabella Bazzara

4 week total body makeover: bikinipow fitness challenge
Welcome to our official 4 Week Total Body Makeover Challenge!

(From July 3rd – 31st)
Start Whenever you like!

MFS is teaming up with MDS (My Dream Shape) to help YOU get in the BEST SHAPE POSSIBLE in this July 4-week Full Body Makeover Challenge!

Get ready to burn off that stubborn fat and refuel your metabolism with our hot and effective fat blasting/muscle sculpting workouts, meal plans & delicious recipes + some serious “FITSPIRATION” and tips to keep you motivated and accountable from day 1 to 28!

Are you ready to get on board and commit to this challenge as well as to your own health and happiness?

What’s the July Bikini POW Challenge All About?

What Should You Expect:

Flat stomach, tight & firm booty, strong & slender look? You name it! We’ve put together an exercise program that is optimized for rapid fat loss and full body sculpting. In this 4-week challenge, we’ll be combining both strength training & HIIT (High Intensity Interval Training) with a “Clean Shredding Meal Plan” to help you get the results that you are looking to achieve during bikini season! You’ll be slimming down & tightening up those trouble zones like a pro!

Grab your FREE Printable Bikini POW Workout Calendar & Meal Plan!

The challenge begins on July 3rd (but you can start at any time), so make sure you grab your “Bikini POW” Workout Calendar & “Clean Shredding Meal Plan” below!

4 Week Total Body Makeover: Workout Calendar

*Workout links will be updated as we go through this challenge*

4 week total body makeover: Bikini POW Workout CalendarBikini POW Workout Calendar

4 week total body makeover: shredding meal plan

Bikini Pow Clean & Shredding Meal Plan

Now what?

Things To Do Before You Get Started!

 We suggest you go ahead and do the following:

    • Go grocery shopping & clean up your kitchen: You want to stock up with healthy whole foods and avoid having any processed, junky temptations around you (have a look at our recipe list below to find out what ingredients you will need for this challenge)
    • Calculate your daily caloric needs HERE: We all come in different shapes & sizes, you want to make sure that you’re providing your body with sufficient nutrients and calories while optimizing weight loss & total body transformation
    • Plan ahead and schedule a time for your workouts, make a commitment and stick to it!
    • Share your progress on Twitter using the #bikinipow hashtag!
    • Don’t forget to invite your friends over to join this challenge, the more the merrier! Share the Bikini POW Challenge on your Facebook timeline! (scroll down to find the sharing button).

Get your FREE Printable Fitness Logs HERE

We’ll be updating this page with new workouts and recipes from our calendar and meal plan as we go, so make sure you bookmark this page for future references! On top of that, we’ll be posting new recipes, workouts and fit tips to help you reach your goal, so go ahead and SUBSCRIBE to our newsletter below in order to receive all of our juicy updates, tools & FREE DAILY FITNESS LOGS straight to your inbox!

Also, make sure you join all the fun on MFS’s official FACEBOOK & TWITTER in order to receive our daily updates!

Bikini POW Workouts!

*Bookmark this page, upcoming workout breakdowns are coming up*

WEEK 1: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

WEEK 2: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

WEEK 3: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

WEEK 4: Workout Breakdown

*Click on each workout link to view full breakdown*

Make sure you warm-up properly prior to each workout & get a good stretch once you’re done!

Bikini POW Challenge RECIPES

*Feel free to mix and match these meals as you like*


Clean & Shredding Meal Plan Recipes

*There are some simple meals that do not have a recipe link, simply follow instructions*

*Note: In case a recipe is not up just yet, chose an optional meal in the planner*

Day 01)

  1. Apple Turkey Patties with Spinach Salad (1 medium size patty)

Day 02)

  1. Nut Mix (10-15 nuts: almonds, walnuts, brazil nuts, cashews, etc.)
  2. Apple Turkey Patties with Spinach Salad
  3. ½ cup fresh pineapple + ½ cup cottage cheese
  4. Keto Spinach salad (2 snack portions)

Day 03)

  1. Steaming Hot Quinoa Porridge (1 serving)
  2. 1 banana + 1 Tbsp. natural nut butter
  3. Lentil & Mushroom Collard Wrap (2 wraps)
  4. Yogurt dip + 1 cup of raw veggies
  5. Steamed Mahi Mahi Hummus

Day 04)

  1. Fit Bikini Protein Pancakes (recipe = 1 serving)
  2. 2-3 Tbsp. Hummus + 1 cup raw veggies
  3. Grilled Chicken Phili + 1 cup of steamed broccoli (grill 4 oz. of chicken breast)
  4. Yummy Nut Balls (3 balls)
  5. Vegetarian Chili (1 large bowl)

Day 05)

  1. Pizza Omelet (1 serving)
  2. Apple dipped in warm almond butter (1 apple: 1-2 Tbsp. almond butter)
  3. Dream Shape Coconut Shrimp (recipe = 1 serving)
  4. Skip It!
  5. Eat out: Treat meal!

Day 06)

  1. Cinnamon Vanilla Protein Shake (recipe = 1 serving)
  2. Egg Muffin (1 muffin)
  3. Sprouted Garden Wrap (recipe = 1 serving)
  4. Skinny Avocado & Tuna Bites (1/2 recipe = 1 serving)
  5. Chicken Tofu Stir-Fry Curry (serve 1 cup of the recipe + 1/2 cup brown rice)

Day 07)

  1. Egg Scramble with bacon on the side + 1 cup of berries
  2. Piece of fruit (orange, apple, grapefruit, watermelon, etc.)
  3. Quinoa Burger + 1 cup steamed asparagus (1 patty)
  4. White Bean Dip with Grilled Zucchini (1/2-1 zucchini + 2 Tbsp. dip)
  5. Baked Salmon with side of Cabbage Salad (4 oz. baked salmon + 1 cup salad)

Got a question or need some help, don’t be shy, leave me a comment below, I’d love to help you out!

MFS Suggests…

fuelsystem3The Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Isabella Bazzara
Follow me

Isabella Bazzara

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
Isabella Bazzara
Follow me


Leave a Comment