Des + Jackie’s Bikini Boot Camp // Week 1: Getting Started
May 01, 2015
HEALTH + FITNESS
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 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.
#3: REVERSE LUNGE INTO FRONT KICK (15x 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.
REPEAT SEQUENCE (#1-#4) // 3 TIMES TOTAL!
This should be about a 20 minute workout when all said and done, leaving you a bit sweaty but ready for more.
See you next week!
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