Des + Jackie’s Bikini Boot Camp // Week 4: Arms + Abs
May 22, 2015
HEALTH + FITNESS
Welcome to WEEK 4 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. 😉
ARMS + ABS: This week we will be targeting the arms and the abs so we can get bikini ready for Summer! 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! Don’t forget to join Des’s DietBet now at ***dietbet.com/Des*** for more motivation and the potential to earn money when you reach your goal!
—-> Download the Workout: WEEK 4 <—
#1: Planks (one minute)
* With elbows shoulder width apart and hands together, to create a triangle shape, keep core tight and hips in line with spine. Stay in this position for one full minute.
*For advanced: Staying in plank position, tap right foot out then back to center. Alternate sides. (15x each leg)
#2: Skull Crushers (30x)
*Laying on back with knees together and bent, use a 5-10 lb. weight (or item-like my stick ;)) and place above head with elbows up. Bring knees into chest and the weight towards the front (as shown). Repeat 30x
#3: Circles (15x each side)
*Using same weight (5-10 lbs.), move in a slow circular motion towards the left 15 times. Switch directions and repeat. Keep arms and knees slightly bent.
#4: Ab Twist (15x each side)
* Tighten your core to keep your legs and back off of the ground while moving a 5-10 lb. weight from side to side. (15x each side)
#5: Close Grip Push ups (15x)
* With hands close together and feet in line with body, press chest towards hands and back up. This is great to do on a couch, chair or similar surface. Repeat 15x.
#6: Plank to Push up
* Beginning in a plank position with arms straight, place left elbow to mat followed by the right elbow, then back up following the same pattern. Repeat steps 15x.
REPEAT SEQUENCE (#1-#6) // 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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