Des + Jackie’s Bikini Boot Camp // Week 3: Cardio



Welcome to WEEK 3 of Bikini Boot Camp with Des and Jackie! We hope that you enjoyed last week’s workout and that you are starting to feel a difference in your energy level!

Don’t forget to stretch BEFORE and AFTER each workout. (Check out Des’s favorite STRETCHES for reference). Also, please note that posture and agility are very important in the performance of each exercise. Do not strain to achieve each workout and go at your own pace. All of the workout plans have been provided and in collaboration with my trainer Dave at Elite Fitness, so you can trust that they have been trainer tested and approved. 😉

CARDIO: This week is intended to get your body moving and work up a sweat with some cardio! To follow along and stay on track with our 8 week Bikini Boot Camp don’t forget to print off the calendars below.

We hope that you enjoy this week’s workout! For more motivation and fun, join Des’s DietBet now at

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

—-> Download the Workout: Week 3 <—


#1: Burpees (15x)

* Beginning in an athletic position, place hands to ground about shoulder width apart then hop feet back. In a quick motion hop feet forward to starting position then using your leg strength jump straight up. Repeat 15x.


#2: Side Mountain Climbers (30x)

* In a plank position, move left knee out and towards elbow (as shown). Alternate legs for 30x total.


#3: Tipping Bird (15x per side)

* With a 10 lb. weight in hands, stand on your left leg with knee slightly bent and right leg as shown. Slowly move weight towards the ground as you push right leg back, keeping your back straight and core tight. Come back to center and repeat on same leg 15x. Switch legs and repeat.


#4: Single Leg Hops (15x per foot)

* Place left foot on top of bench, chair or surface. Using your left leg, push your body up into a hop as you lift your right knee and land in the beginning position. Do not land with both feet on the surface. Repeat same leg 15x then switch.


This should be about a 20 minute workout when all said and done, leaving you a bit sweaty but ready for more. Don’t forget to STRETCH it out!

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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