Des + Jackie’s Bikini Boot Camp // Week 2: Warming Up
May 08, 2015
HEALTH + FITNESS
Welcome to WEEK 2 of Bikini Boot Camp with Des and Jackie! We hope that you enjoyed last week’s workout and that your body is getting accustomed to the activity!
WARMING UP: 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. 😉
This week is intended to keep the body warmed up before we get into any high impact cardio, or the targeting of muscle groups. 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!
——-> Download the Workout: WEEK 2 <——-
#1: Side Lunges (15x)
* Beginning in an athletic stance, feet shoulder width apart, lunge right leg to the side and lean into the position with your hips, keeping back straight. Go back to center and then alternate legs each time.
(For advanced: Add a one leg hop when you come back to center, from either side of lunge. Hop would consist of knee up on the side you are about to lunge into.)
#2: Kettlebell Swings (30x)
*Standing with legs out in a squat position, take a 15 lb. weight (books, water jug, candle) and swing weight between legs before bringing the weight out and up (as shown). *** Very Important to keep your chest upright when you swing down, and to keep your core and glutes taut as you come up. NOTE: Lift with knees and not back. Repeat motion 30x
#3: Jumping Jacks (30x)
*Beginning in an athletic stance, jump arms and legs out at the same time, then back to the beginning position. Repeat 30x
#4: Tricep Dip (15x)
* On a bench, couch, chair or surface, place hands shoulder width apart (as shown) and knees in line with ankles. Make sure knees are not in front of the ankles or feet. Dip down with elbows straight back (not out to sides) to about shoulder level or ONLY as low as you can go and then back up to the starting position. Repeat 15x.
#5: V-Ups (15x)
* With your lower back on the ground, arms to the side, feet together and a few inches off the ground, tighten your abs and core to bring arms up to the knees. (as shown). Repeat 15x.
(For advanced: Do not bend knees and keep legs straight as you come up, reaching toward your toes.)
REPEAT SEQUENCE (#1-#5) // 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. Don’t forget to STRETCH it out!
See you next week!
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