Des + Jackie’s Bikini Boot Camp // Week 1: Getting Started



Welcome to Bikini Boot Camp with Des and Jackie!

We are excited to have you join us as we get fit and healthy for Summer! We are positive that if you follow the entire 8 week boot camp, you will experience great results. Staying active and on schedule with these workouts will give you more energy, strengthen and tone your body, and help jump start your way to a healthier lifestyle.

Getting Started: This week we will be getting the muscles ready for the upcoming workouts with fluid exercises to get the heart rate up and body prepared. If this is your first time working out in a while, then think of this first week as waking your muscles up. 😉

NOTE: To avoid injury or strain on muscles, please stretch beforehand and after each workout.

Be sure to print off and follow the May and June calendars below so that you can stay on track and updated with new workouts (each Friday), healthy recipes and advice throughout the next 8 weeks to keep you going.

——-> Download the Calendars: MAY / JUNE<——- 

——-> Download the Workout: WEEK 1<——- 


#1: TOUCH HOPS – 30x

* Beginning in an athletic stance, feet shoulder width apart, jump both feet out while touching the ground with your right hand. Jump back to center, then repeat the movement by touching the ground with your left hand. Continue this motion for 30x.


 #2: HIGH KNEES: (30x each leg) Hint: Count every other leg

* Lift knee as high as you can then alternate in a quick motion. Repeat, alternating legs for 30 times each leg.



* Beginning in an athletic stance, feet shoulder width apart, step left knee back for a reverse lunge. (Make sure front knee isn’t over ankle) As you come up bring the same leg into a front kick. Repeat same leg 15x before switching to other leg.


#4: KNEE PUSH UPS (10x)

*With hands shoulder width apart and knees on the ground (for beginners) do 10 push ups. For advanced: do regular pushups as Jackie below.


This should be about a 20 minute workout when all said and done, leaving you a bit sweaty but ready for more.

We want to see how you are doing with the workouts so don’t forget to tag @Jackie_Parr and @DesHartsock with #DesJackieBootcamp!

See you next week!

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  • Tiffany

    I LOVED this workout. Feel the burn! Not sure if I will be able to walk tomorrow.
    Thank y’all so much for creating a boot camp I can do from home. Cannot wait to see my results!

    • desireehartsock

      Thanks so much for joining! We hope you feel the burn and feel good after each workout. 😉

  • Candice

    Thank so much for the workout! What type of cardio do you girls do in addition to this?

    • desireehartsock

      Hi Candice! I love doing a spin class, running or 30 minutes on an elliptical for extra cardio. I know that Jackie also hits the gym for cardio with sprint intervals on the treadmill. Enjoy!

  • Yes! This is awesome! Ever since I saw your season of the Bachelorette I was SO jealous of your body! I actually googled ‘What Desiree does to stay fit’ and there were a couple featured articles about you, but I wanted to know more! Now I will!

    I’m so happy about this! Btw, you are one of my FAV bachelorettes & your wedding was gorgeous! <3

    • desireehartsock

      Thank you so much Julia! I appreciate that and hope you enjoy the boot camp. 😉

  • Sharon Zeller

    Loving this! Thanks so much

  • This is great! Just what I need right now. I haven’t been as diligent as I’d like with my health over the past year but I made a promise to myself about two weeks ago to make a conscious effort. I have been doing really well so far and this boot camp will only help me more. So thank you to you and Jackie for putting this together.

    • desireehartsock

      You’re welcome!! Hope you are enjoying them Tami. 😉

  • Sandra

    Hi Des! These are great workouts, love em! I do the reverse lunges in one of my workout classes and I believe your knee is supposed to be positioned directly over the ankle (whereas you say up there make sure front knee isn’t over ankle). Just thought Id point it out ?? Keep the awesome workouts coming! You’re such an inspiration!

    • desireehartsock

      Hi Sandra, Glad you love them! You are right + I believe we mean the same thing. You want to be in line but not over where there is strain on the ankle or knee. Thanks for following + hope you enjoy the rest of the workouts! 😉

  • Yana

    Hey Des! I’m getting married in 2 months, so last week I decided to start a more serious fitness and heath regimen in the weeks leading up to the big day, and since you have been inspirational in all things wedding anyway, I thought to try out the workout as well! It’s been great so far, thank you for the great tips and exercises 🙂 Since I also run on the elliptical for an hour (while watching guilty pleasure TV) 1-2 times a week I wanted to ask if it’s ok to do the exercises right after the run, or should I try to do them in different days?

    • desireehartsock

      Congrats!! + thanks for trying out the boot camp! If you feel like you will be able to do the workouts after a ride on the elliptical than definitely do it. Your muscles will be warmed up from the elliptical + ready for the workouts.. more so than if you just did them on a different day. Give it a try and let us know how it goes! 😉

      • Yana

        I’ve been doing the exercises after a 40min-60min run on the elliptical and I have to say it was very hard the first few times, but definitely worth it. It’s good to stretch and give yourself a few minutes of rest between running and workout.