Bikini Sports Workouts

Mia leads a focused ab workout designed to target the core from every angle with simple, effective movements . The session starts with crunch variations and bicycle crunches to activate the upper and lower abs before moving into controlled leg raises and holds that build strength and stability.

From there, the workout continues with alternating leg extensions, core crunch combinations, and lower body engagement to keep the abs working throughout. Mia then transitions into plank holds and side planks to challenge endurance and balance.

The session finishes with seated core work and hip lifts to engage the lower abs and glutes, closing out a quick but effective routine.

Simple. Focused. Core burning.

Perfect for a quick ab workout, core activation, or daily fitness routine.

TIMESTAMPS

0:00 Welcome and crunches

0:18 Bicycle crunches

0:45 Forward crunches

1:10 Leg raises and hold

1:36 Leg separation and control

1:54 Alternating leg crunch

2:42 Core and leg extensions

3:08 Plank hold

3:23 Side plank right

3:33 Side plank left

4:04 Seated core work

4:11 Leg extensions

4:35 Hip lifts and finish

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Ciara and Selebrity lead a full body partner yoga flow that combines balance, strength, and deep stretching from start to finish . The session begins with a forward fold and tabletop work, moving into alternating arm and leg extensions to activate the core and improve stability.

From there, the flow builds through downward dog, lunges, crescent poses, and warrior balances that challenge coordination and control. Chair pose twists and standing transitions keep the body engaged before the workout moves down to the mat.

On the floor, Ciara and Selebrity guide you through bridges, glute stretches, backbends, and deep hip openers. The session continues with happy baby, spinal twists, and full body stretches to release tension and reset the body.

A complete partner yoga flow that blends strength, flexibility, and smooth transitions.

Perfect for a full body workout, mobility training, or guided stretch session.

TIMESTAMPS

0:00 Welcome and forward fold

0:30 Tabletop and balance work

1:27 Downward dog

2:06 Crescent pose and chest opener

2:48 Warrior balance

3:24 Plank and flow

3:41 Left side sequence

4:40 Warrior three balance

5:17 Chair pose and twist

6:14 Transition to mat

6:40 Bridge and glute activation

7:33 Leg stretch and hip opener

8:35 Backbend

9:20 Core and leg lifts

10:22 Wide stretch and reset

11:07 Happy baby pose

12:11 Spinal twists

13:10 Final stretch and reset

13:50 Seated close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Madeline leads a smooth bikini yoga flow with a light, relaxed energy, guiding you through a full body session that blends stretching, balance, and strength . The class begins on tabletop with cat cow and gentle movement before easing into child’s pose and puppy pose to open the back and shoulders.

From there, the flow builds through lunges, twists, crescent poses, and warrior sequences that activate the core and legs while keeping the pace steady and easy to follow. Chair pose, vinyasa transitions, and wide stance stretches add strength and mobility throughout the session.

The workout finishes on the mat with bridges, wheel pose, and happy baby, followed by light twists and leg circles to release tension and reset the body.

Light. Smooth. Feel-good movement.

Perfect for a full body flow, stretch session, or daily reset.

TIMESTAMPS

0:00 Welcome and cat cow

0:20 Spinal circles and warm up

0:42 Child’s pose stretch

1:09 Puppy pose and shoulder stretch

1:47 Plank and core engagement

2:00 Right side lunge and twist

2:34 Warrior and side angle flow

2:58 Forward fold reset

3:24 Chair pose and twist

4:05 Vinyasa flow

4:47 Warrior sequence

5:09 Standing reset

5:39 Downward dog

6:03 Goddess pose

6:48 Wide leg stretch

6:58 Bridge pulses

7:13 Wheel pose

7:33 Happy baby stretch

7:53 Final twists

8:13 Downward dog and leg circles

9:26 Closing

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Zaree guides a calm and steady bikini yoga flow focused on stretching, balance, and full body movement . The session begins on hands and knees with gentle cat cow to warm up the spine before moving into downward dog to stretch the legs and lower back.

From there, the flow builds through lunges, twists, and plank work to activate the core and improve stability. Zaree moves into crescent poses and warrior sequences, keeping the pace smooth and easy to follow while working the legs, hips, and shoulders.

The session finishes on the mat with hip lifts, happy baby, and butterfly pose to open the hips and release tension, ending with a relaxed reset.

Slow. Simple. Easy to follow.

Perfect for a gentle stretch, recovery flow, or daily yoga session.

TIMESTAMPS

0:00 Welcome and cat cow

0:28 Spinal warm up and rotation

0:50 Downward dog stretch

1:17 Right side lunge and twist

1:50 Plank and chest opener

2:20 Crescent pose and warrior flow

3:07 Left side lunge and twist

3:27 Warrior sequence

3:43 Plank hold

4:10 Child’s pose reset

4:31 Hip lifts and bridge

5:07 Happy baby stretch

5:22 Butterfly pose and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Megan leads a full body bikini yoga flow that keeps things steady while building strength, balance, and flexibility . The session starts with a forward fold and downward dog before moving into plank transitions, chest openers, and smooth flow sequences to warm up the body.

From there, the routine builds through crescent lunges, twists, chair pose holds, and deep stretches that engage the core, legs, and hips. Megan keeps the pace controlled as you move through warrior sequences, side angles, and squatting stretches that open the hips and improve mobility.

The session finishes with a final flow, standing reset, and breathing moment to bring everything back to calm.

Strong. Smooth. Easy to follow.

Perfect for a full body workout, flexibility training, or daily yoga flow.

TIMESTAMPS

0:00 Welcome and forward fold

0:28 Downward dog and plank flow

1:06 Right leg crescent pose

1:45 Twist and stretch

2:15 Left side lunge sequence

3:00 Chair pose and twists

3:52 Forward fold reset

4:26 Squat and hip opener

5:27 Plank transition

6:03 Warrior flow right side

7:29 Warrior flow left side

8:27 Final plank and reset

8:35 Chair pose finish

9:04 Closing breath

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Lina Lareina guides a fun and easy-to-follow bikini yoga flow designed to get your body moving and loosen everything up . The session starts with a forward fold before moving into hands and knees for gentle cat cow stretches to warm up the spine.

From there, the flow builds into downward dog, chair pose, and twisting movements that engage the core and improve balance. Lina keeps the pace smooth as you move through standing stretches, arm reaches, and controlled transitions that activate the full body.

The session finishes with a chest opener and a calm reset, bringing everything back to center.

Simple. Light. Easy to follow from start to finish.

Perfect for a quick stretch, light yoga flow, or daily movement reset.

TIMESTAMPS

0:00 Welcome and forward fold

0:22 Hands and knees setup

0:32 Cat cow warm up

1:22 Downward dog

1:48 Chair pose and hold

2:01 Twist and core activation

2:53 Standing stretch

3:34 Balance and leg work

4:31 Seated position

4:43 Chest opener

5:06 Closing and reset

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Muirina and Guilia guide a smooth full body yoga flow focused on strength, balance, and steady breathing. The session begins with gentle backbends and forward folds before moving into plank work, cobra stretches, and downward dog to warm up the whole body.

From there the flow builds through crescent lunges, standing balance poses, and controlled transitions that activate the core, legs, and shoulders. The class finishes with a calm standing reset and breathing moment to bring everything back to center.

A balanced yoga flow that builds strength while keeping the pace smooth and easy to follow.

Perfect for a full body stretch, strength reset, or daily yoga session.

TIMESTAMPS

0:00 Welcome and standing stretch

0:20 Gentle backbend and forward fold

0:43 Plank transition

1:05 Cobra and downward dog

1:16 Right leg crescent pose

1:44 Standing chest opener

2:12 Balance transition

2:47 Plank and cobra flow

3:03 Standing stretch sequence

3:36 Warrior balance pose

4:05 Core control and downward dog

5:05 Forward fold reset

5:16 Standing stretch and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Kat leads a smooth full body yoga flow designed to wake up the legs, hips, shoulders, and core. The session begins with a relaxed forward fold and standing side stretches before moving into plank work, chaturanga transitions, and chest opening upward dog poses.

From there the flow builds through crescent lunges, Warrior sequences, chair pose twists, and deep hip stretches that keep the body moving while staying controlled and steady. The class finishes with cat cow mobility and a short seated reset to bring everything back to calm.

Simple movements. Clean transitions. A balanced yoga flow that works the whole body without rushing.

Perfect for a quick strength flow, mobility reset, or daily yoga session.

TIMESTAMPS

0:00 Welcome and forward fold

0:25 Standing side stretch

0:50 Plank and chaturanga flow

1:20 Downward dog reset

1:40 Right leg crescent lunge

2:05 Standing stretch and balance

2:30 Plank transition

2:50 Left leg crescent flow

3:25 Chair pose sequence

3:55 Chair twist stretch

4:25 Warrior flow

4:55 Hip stretch transition

5:25 Cat cow mobility

5:55 Seated reset and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

This steady yoga flow with Wendy moves through classic poses that warm the whole body while building strength and balance. The session begins with downward dog, plank transitions, and puppy pose to open the shoulders before moving into lunges, warrior sequences, and deep stretches that activate the legs and core.

You’ll flow through Warrior I, Warrior II, side angle poses, chair pose twists, and standing stretches designed to lengthen the spine and improve mobility. The class finishes with grounding stretches and a chest opener before closing in a calm standing reset.

Smooth movement. Simple transitions. A full body yoga session that’s easy to follow from start to finish.

Perfect for a daily yoga reset, light strength flow, or mobility session.

TIMESTAMPS

0:00 Welcome and down dog

0:20 Plank and lowering flow

0:40 Puppy pose and reset

1:05 Right leg flow and lunge

1:30 Standing stretch with chest opener

1:55 Plank transition and down dog

2:15 Left leg lunge sequence

2:45 Warrior flow

3:10 Side angle stretch

3:35 Chair pose sequence

4:05 Chair twist left

4:25 Chair twist right

4:50 Wide stance stretch

5:15 Standing side stretch

5:45 Chest opener and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠https://linktr.ee/bikinisports⁠

This bikini yoga flow with Willa moves at a calm, steady pace, building strength and mobility through controlled transitions and focused breathing. The session opens with forward folds and gentle spinal work before moving into tabletop mobility, plank holds, and smooth push-back flows that engage the core and shoulders.

You’ll cycle through chair twists, low lunges, side-opening stretches, and controlled vinyasa transitions that warm the legs, hips, and spine. The flow finishes standing with chest openers and grounding breath to reset the body.

Balanced. Controlled. Easy to follow without rushing.

Perfect for a steady strength flow, mobility reset, or focused full-body yoga session.

TIMESTAMPS

0:00 Standing forward fold and sway

0:39 Tabletop and spinal mobility

1:11 Child’s pose reset

1:36 Bird dog balance

2:12 Plank and controlled lowering

3:37 Chair pose and twists

4:25 Forward fold and reset

5:28 Low lunge right side

6:52 Low lunge left side

8:12 Final chair and rise

8:33 Chest opener and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

This yoga trio session led by Eva moves through a steady, full-body flow that builds strength, balance, and flexibility from start to finish. The class opens with standing stretches and wide forward folds before moving into downward dog, sunbird balance work, plank holds, and controlled vinyasa transitions.

From there, you’ll cycle through crescent lunges, warrior I and II, reverse warrior, and side angle variations that fire up the legs while opening the hips and chest. The second half shifts into deeper work with chair twists, tree balance, squat holds, wide-leg stretches, shoulder stand, supine twists, butterfly, and a final forward fold to close.

Balanced. Grounded. Strong and stretchy without rushing.

Perfect for a full-length mobility reset, balance training session, or complete yoga flow that works the entire body.

TIMESTAMPS

0:00 Standing stretch and forward fold

0:34 Downward dog and sunbird balance

1:31 Plank to cobra flow

2:09 Crescent pose and twist

3:20 Warrior I and Warrior II

5:11 Reverse warrior and side angle

8:42 Chair twists and balance work

11:59 Squat stretch and wide fold

14:37 Shoulder stand sequence

16:22 Supine twists and reset

18:04 Butterfly stretch

19:12 Seated lift and glute bridge

19:30 Final forward fold and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Indi leads a smooth, steady bikini yoga flow that builds heat while keeping movement controlled and intentional. The session opens in mountain pose before moving through forward folds, spinal stretches, tabletop work, and balanced bird dog transitions to wake up the core and stabilize the hips.

From there, you’ll flow through plank holds, cobra and up dog, downward dog resets, and crescent lunges on both sides. Chair twists, chest openers, and grounded breathing bring everything together before closing strong and centered.

Balanced. Athletic. Easy to follow without overthinking it.

Perfect for a quick strength reset, mobility session, or morning wake-up flow.

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

This second part of the bikini yoga flow with Claire and Esmee continues on the mat with deep groundwork, controlled core work, and long, satisfying stretches. The pace stays steady and intentional as you move through tabletop mobility, lunges, plank holds, side-body strength, glute bridges, and backbends that open the hips, chest, and spine.

You’ll finish on your back with twists, hamstring stretches, happy baby, and a slow, grounding release to close the session. Strong where it needs to be, stretchy where it counts, and easy to stay with without rushing.

Perfect as a continuation of Part 1, a flexibility-focused session, or a calm strength and mobility reset.

TIMESTAMPS

0:00 Welcome and tabletop warm-up

0:10 Cat–cow spinal flow

0:47 Bird dog balance and reach

1:07 Down dog and lunge setup

1:33 Deep lunge stretch and elbows

2:22 Plank hold and side plank

3:28 Supine stretch and hamstrings

4:24 Spinal twist and release

5:39 Glute bridge and chest opener

6:12 Backbend transition

6:51 Figure-four stretch

7:40 Final glute bridge and release

8:31 Happy baby and reset

9:21 Closing breath

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

This bikini yoga flow with Esmee and Claire delivers a steady, full-body session built around mobility, balance, and smooth transitions. The class moves through forward folds, downward dog, plank work, and controlled vinyasa sequences that warm the legs, hips, shoulders, and spine. You’ll cycle through deep lunges, crescent pose twists, warrior variations, and hip-opening movements, all guided with clear cueing and an even, unrushed pace. The session closes grounded on the mat, setting you up perfectly for the more demanding work in Part 2.

Fluid movement, consistent breathing, and simple sequencing that’s easy to stay with.

Ideal as a warm-up flow, daytime stretch, or lead-in to a longer yoga session.

TIMESTAMPS

0:00 Welcome and forward fold

0:19 Downward dog and leg pedaling

0:45 Plank to upward dog

1:26 Deep lunge and chest opener

2:17 Crescent pose twists

3:07 Vinyasa flow

3:16 Standing lunge left side

4:09 Crescent twist and reach

4:37 Vinyasa reset

5:00 Hip-opening lunge and warrior II

6:07 Warrior II left side

7:34 Seated lotus pose

7:46 Session close and Part 2 preview

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠

This short bikini yoga session is a steady, grounding flow led by Karis, designed to warm the body and sharpen balance, mobility, and focus. The class opens in chair pose with controlled twists that activate the legs and core, then builds into standing balance work, chest openers, and smooth transitions between poses. You’ll move through tree pose variations, warrior sequences, and reverse warrior stretches that open the hips, spine, and shoulders. The session closes with a deep squat hold and calm, centered breathing to reset and unwind.

Simple, effective movement with clear cueing and a relaxed, intentional pace.

Ideal as a short yoga break, morning warm-up, or gentle mobility reset.

TIMESTAMPS

0:00 Welcome and chair pose

0:26 Chair twists and standing reset

1:36 Standing lift and chest opener

2:01 Tree pose right side

2:32 Chest opener and balance

2:54 Tree pose left side

3:41 Warrior II right side

4:04 Reverse warrior

4:32 Warrior II left side

4:52 Reverse warrior

5:25 Wide stance and prayer squat

5:58 Standing release

6:15 Chest opener and final breath

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

This bikini weights workout is a straightforward, full-body strength session led by Elle. The class focuses on classic compound movements, cycling through squats, squat-to-press combinations, deadlifts, and lunges to work the legs, glutes, and upper body together. The pace stays steady and repeat-based, keeping the focus on form, muscle engagement, and consistent effort rather than complexity. Simple, effective strength work designed to keep you moving and lifting without distractions.

Great as a beginner-friendly weights session, lower-body strength day, or quick full-body workout when you want something direct and efficient.

TIMESTAMPS

0:00 Welcome and setup

0:11 Squats

0:39 Squat to press combination

1:28 Deadlifts

1:55 Lunges

2:30 Switch legs

3:08 Squat series

4:06 Standing strength work

4:48 Final reps and cooldown

5:20 Closing and sign-off

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

This yoga booty and tone workout blends controlled core work with lower-body activation, led by Alda and Gia. The session opens on the mat with boat pose and abdominal crunches before moving into glute-focused leg lifts, bridges, tabletop work, and extended holds that fire up the hips, thighs, and core. You’ll cycle through planks, side planks, and slow transitions that challenge balance and stability while keeping the pace steady and intentional. The class finishes with grounding stretches and recovery poses to release the muscles worked throughout the flow.

Strong enough to feel the burn, controlled enough to stay focused on form and breath.
Perfect for booty activation, core toning, or a short strength-focused yoga session.

TIMESTAMPS
0:00 Welcome and boat pose
0:09 Core activation and crunches
0:55 Ab work and knee-to-chest
1:43 Single-leg lifts and glute squeeze
2:23 Tabletop leg extensions
2:58 Switch sides and lift sequence
3:38 Plank hold
3:59 Side plank right
4:16 Side plank left
4:59 Child’s pose recovery
5:05 Tabletop glute lifts
5:33 Switch legs
5:48 Downward dog transition
6:18 Hip openers and core work
6:45 Oblique crunches
7:10 Final release and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

This swimsuit yoga session is a smooth, continuous flow focused on balance, flexibility, and full-body mobility, led by Claire. The class moves steadily through standing stretches, forward folds, plank holds, warrior variations, triangle pose, and controlled transitions that warm the legs, hips, core, shoulders, and spine. Expect long holds, clear cueing, and a grounded pace that lets you stay present in each position without rushing. Athletic enough to challenge your balance and strength, relaxed enough to feel accessible from start to finish.Ideal as a daytime flow, mobility reset, or light strength session when you want to move, breathe, and stretch without overthinking it.

TIMESTAMPS

0:00 Welcome and standing warm-up

0:25 Forward folds and plank setup

0:52 Plank holds and leg lifts

1:42 Standing balance and twists

2:18 Downward dog and leg switches

2:42 Warrior III and balance work

3:18 Plank to downward dog flow

3:57 Standing transitions and forward fold

5:01 Chair pose and standing reset

5:40 Warrior II setup

6:35 Triangle pose

7:41 Warrior II left side

8:12 Flow reset and chair pose

8:50 Final standing sequence

9:14 Chest opener and closing breath

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

This full body bikini yoga flow focuses on mobility, flexibility, and smooth, continuous movement, led by Gia and Alta. The class moves at a steady pace, warming the legs, hips, shoulders, and spine while building light strength through classic vinyasa transitions.

You’ll flow through standing stretches, lunges, chair pose, warrior sequences, twists, and long hamstring openers before easing down and finishing with calm, grounded breathing. Athletic enough to feel effective. Accessible enough to follow without overthinking it.

Perfect as a morning opener, recovery session, or mobility reset.

TIMESTAMPS
0:00 Welcome and mountain pose
0:25 Standing stretches and side bends
1:15 Forward fold and wide stance setup
2:05 Tabletop and spinal warm up
3:35 Plank to chaturanga flow
4:25 Crescent pose right side
5:25 Crescent twist and release
6:20 Crescent pose left side
7:30 Chair pose and standing twists
8:55 Forward fold and vinyasa
10:35 Warrior I to Warrior II right side
11:45 Reverse warrior and triangle
13:15 Low lunge and hamstring stretch
14:35 Warrior I to Warrior II left side
15:35 Reverse warrior and triangle
16:45 Low lunge and stretch
17:35 Standing release and chest opener
18:05 Final breath and close

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Bounce to the Beat is a fast-moving trampoline cardio circuit that mixes bounce intervals, boxing combinations, and step-ups into one continuous flow. Miriam McCoole, Brigitte, and Eva keep the pace high as they rotate through short rounds of jumping, punches, and leg-focused work designed to keep your heart rate up from start to finish.

The workout alternates between trampoline cardio and floor drills, using boxing to drive intensity and step-ups to burn out the legs. The rounds are quick, the transitions are constant, and the energy stays light and athletic throughout.

A short, upbeat cardio session that’s easy to jump into when you want movement, rhythm, and sweat without a long time commitment.

Timestamps
0:00 Warm-up bounce and corner turns
0:45 Boxing combos on the trampoline
1:08 Step-ups right leg
1:38 Trampoline bounce intervals
2:06 Boxing and corner drills
2:45 Step-ups left leg
3:16 Trampoline cardio round
3:57 Boxing finish
4:15 Final step-up round
4:54 Light jog and bounce flow
5:57 Final jump set and cooldown

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Indi leads a full-body bikini dumbbell workout focused on controlled strength and clean movement. She opens with standing presses and rows, then moves into single-arm work on the bench to hit back, biceps, and triceps. The session finishes with seated lateral raises and a final stretch to burn out the shoulders.

This is a simple, no-rush gym session you can follow along with at home. Light to moderate dumbbells recommended.

Timestamps
0:00 – Intro and warm-up presses
0:14 – Standing dumbbell presses
0:41 – Single-arm rows, right side
1:18 – Single-arm rows, left side
2:02 – Bench-supported arm work
2:49 – Triceps kickbacks
3:45 – Switch sides, triceps
4:32 – Triceps stretch
4:58 – Seated lateral shoulder raises
5:39 – Cool down and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Esmee leads Tyler through a full-body strength training session focused on proper lifting form, controlled movement, and real gym fundamentals. This guided workout is structured like a one-on-one personal training session, with Esmee coaching each exercise while Tyler follows along.

The session moves through a balanced mix of bodyweight work, dumbbell rows, glute exercises, barbell squats, and a core finisher, emphasizing technique, pacing, and full-body engagement. Clear cues and steady progressions make it easy to follow at home while still delivering a serious workout.

A guided strength session designed to help you train smarter, move with confidence, and follow along as a bikini model gets put to work.

Timestamps
0:00 Intro and dynamic warm-up
0:20 Plank hold and downward dog stretch
1:00 Hip mobility and lunge circles
2:05 Bodyweight squats and form cues
3:10 Dumbbell rows and upper-back work
4:30 Second squat set and pacing
5:15 Dumbbell row progression
6:40 Bench-supported glute raises
8:00 Glute pulses and burn set
9:35 Sumo barbell squats
11:20 Core finisher with weighted crunches
12:45 Core hold and burnout
13:15 Cooldown and close

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Miriam and Tyler lead a continuous power vinyasa bikini yoga flow focused on building strength, mobility, and full-body control. This session moves steadily through sun-salute–style transitions, lunges, warrior variations, balance work, squats, and standing strength poses that keep your legs, hips, and core working the entire time.

The flow blends dynamic movement with longer holds, creating heat while improving range of motion and stability. Expect strong lower-body engagement, active shoulders, and rhythmic transitions that challenge balance and coordination without rushing the pace.

A high-energy yoga flow designed to build strength, improve mobility, and leave your whole body switched on.

Timestamps
0:00 Intro and standing warm-up
0:30 Forward fold to plank flow
1:05 Downward dog and leg lifts
1:40 Crescent lunge and pulses
2:20 Warrior variations and transitions
3:15 Standing balance and reach
4:10 Wide squat and hip opener
5:00 Plank twists and upper-body strength
5:45 Vinyasa flow and resets
6:35 Warrior two and side angle
7:30 Chair pose and leg burn
8:20 Standing stretch and chest opener
9:10 Closing flow and finish

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Tyler and Esmee lead a slow, grounded deep stretch yoga session focused on easing lower back tension, opening the hips, and improving spinal flexibility. The flow moves from seated stretches into glute bridges, twists, supported inversions, and long floor-based holds that gently decompress the spine and lengthen tight muscles.

This session stays low to the mat with deliberate pacing and extended stretches, making it ideal for recovery days, stiffness from sitting, or anyone looking to restore mobility without rushing through the work.

A calming, mobility-focused flow designed to loosen your lower back, hips, and hamstrings while keeping your body engaged and supported throughout.

Timestamps
0:00 Intro and seated leg stretch
0:30 Forward fold and side stretches
1:40 Seated twists and posture reset
2:10 Tabletop bridge and core engagement
3:20 Figure-four glute bridge and pulses
4:10 Supine hip stretch and reset
5:00 Full-body floor stretch and reach
5:55 Shoulder-supported inversion setup
6:30 Shoulder stand and leg variations
7:55 Controlled roll-down and spinal release
8:45 Supine twists and lower back decompression
9:50 Seated side bends and stretch
10:45 Closing breath and finish

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Haley leads a smooth poolside bikini yoga flow with six girls moving together in the sun. This vinyasa-style sequence blends forward folds, lunges, chair pose, balance work, and gentle twists, all set beside a luxury pool at a private mansion. It’s relaxed, playful, and rhythmic, with constant motion and plenty of time under tension for legs, hips, and core.

A light, feel-good flow designed to stretch your body, slow your breathing, and keep your eyes busy.

Timestamps
0:00 Intro and forward fold warm-up
0:30 Plank to downward dog flow
1:10 Right-leg lunge and lunges
1:55 Left-leg lunge and lunges
2:35 Chair pose and twists
3:30 Standing balance and tree pose
4:45 Wide squat and hip opener
5:40 Plank variations and side twist
6:55 Forward fold and calf stretch
7:30 Standing stretch and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Esme leads a sun soaked poolside vinyasa flow alongside the Bikini Sports Angels, moving through a smooth, athletic sequence in bikinis. This short session opens the hamstrings and shoulders, fires up the core, and flows through strong lunges, twists, and balance work that feel even better under the sun. It’s an easy press play reset that wakes your body without dragging things out.

Timestamps
0:00 Intro and forward fold
0:18 Downward dog and opening vinyasa
0:49 Right side crescent and twist
1:38 Left side crescent and twist
2:37 Chair pose and standing twists
3:43 Vinyasa flow and reset
4:04 Twisting three leg dog
4:31 Warrior sequence right side
5:32 Warrior sequence left side
6:57 Balance work and standing flow
8:09 Final stretch and close

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Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Kay leads a smooth, athletic bikini yoga flow that opens your hips, warms your core, and gives you a clean energy boost you can feel right away. The pace stays steady and simple to follow, perfect as a morning reset or a quick mid day stretch when you want to feel awake and grounded.

What You Get
• Full body warmup
• Deep hamstring work
• Hip opening lunge series
• Core activation without strain
• A steady finish that leaves you loose and charged

Timestamps
00:00 Warm welcome and reset
00:08 Standing reach into forward fold
00:35 Twisting stretch
01:05 Plank work and slow lower
01:19 Upward stretch into downward dog
01:44 Hamstring opener
02:04 Child’s pose
02:38 Downward dog to lunge
03:06 Hip opening lunge work
03:34 Crescent lunge
04:12 Standing flow wrap up
05:04 Final stretch

More from Bikini Sports

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Show Notes
Emma takes you through a high-tempo spin ride that hits fast and stays sharp. Quick climbs, steady rhythm work, and short bursts that keep your legs awake the entire session. It is a tight cardio hit you can run as a stand-alone workout or pair with strength after.

What You Get
• Tempo climbs
• Rhythm pushes
• Speed bursts
• A clean, steady finish with Emma calling the pace

Timestamps
00:00 Warmup and setup
00:05 First cadence push
00:38 Rhythm ride
01:26 Tempo climb
02:34 Speed work
03:48 Light choreography
06:09 Final push
06:25 Cooldown
07:21 Emma closes the ride

More from Bikini Sports

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Lindsey leads a focused lower-body workout with Claire training right beside her. It hits fast, stays controlled, and delivers a serious glute burn without any equipment. Perfect if you want a strong, targeted session you can do anywhere.

What You Get
• Fire hydrants
• Donkey kicks
• Pointed-toe glute lifts
• Side-lying series
• Single-leg bridges and pulse work
• A clean sculpt session that builds strength and shape

00:00 Warmup and setup
00:08 Fire hydrants
00:24 Donkey kicks
00:40 Pointed-toe lifts
01:04 Switch sides
01:20 Donkey kicks, round two
01:48 Hovered donkey kicks
02:28 Elbow-down variations
03:10 Switch sides
03:22 Side-lying lifts
03:32 Clamshells
03:54 Switch sides
04:30 Glute bridge setup
04:47 Single-leg bridges
05:14 Pulses
05:36 Top hold
06:02 Figure-four pulses
06:30 Switch legs
06:55 Knees to chest
07:06 Final check-in
07:15 Cooldown

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠

Masha takes you through a tight Bikini Abs session on the exercise ball. Quick burn. Clean form. Solid core work you can stack before any workout.

What You Get
• Controlled ball crunches
• Midline stability holds
• Short pulse rounds that hit fast
• A smooth finish that leaves your abs lit

Timestamps
00:00 Welcome and setup
00:22 Warmup rolls
00:47 First crunch sequence
01:33 Stability holds
02:26 Pulse work
03:39 Final round
05:14 Cooldown and sign off

More from Bikini Sports

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports

Ali Claire leads a 6-minute yoga flow that hits your hamstrings, shoulders, abs, and hips. She guides the flow in a white bikini and starts with forward folds, adds deep twists, and builds into strong crescent poses that wake up your body and sharpen your balance.

Timestamps
0:00 – Intro and forward fold stretch
0:20 – Twists and hamstring opener
1:10 – Downward dog to plank flow
2:00 – Right-leg lunge to crescent pose
3:20 – Left-leg lunge to crescent pose
4:20 – Vinyasa and shoulder opener
5:00 – Chair pose and balance hold
5:40 – Final stretch and close

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠