Des + Jackie’s Bikini Boot Camp // Week 5: Legs + Butt
May 29, 2015
HEALTH + FITNESS
Welcome to WEEK 5 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 and body!
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. 😉
LEGS + BUTT: This week we will be targeting the legs and the butt 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: Week5 <—
#1: Reverse Alternating Curtsy Lunge (15x each side)
*From squat position, come up with feet shoulder width apart, with left leg in place and right leg placed behind (as shown) go down into a squat. Come back to center, squat, come up, curtsy lunge to the other side. Repeat 15x each side.
#2: Clamshell (30x per side)
* Laying on one side with knees bent and slightly forward, lift top knee as high as you can keeping your heels together. Bring back down. Repeat 30x then switch sides.
#3: Single Leg Raise (15 each leg)
* On all fours, lift left leg up (as shown) then back to ground and repeat 15x. Switch legs.
*For advanced: Add 5-10lb. weight for more resistance.
#4: Alternate Leg Squat (15x each side)
*From squat position come up and lift right leg out to side. Go back to squat and alternate leg. Repeat for 30x total- 15x per leg.
#5: Walking Lunges (15x)
* Beginning in an athletic stance bring right knee forward and out (make sure knee is in line with ankle and not past it) while left knee drops down towards ground. Bring both feet together and alternate legs. Repeat 15x.
#6: Lying Hip Thrusters (30x or 15x each leg)
* Lie down on your back with knees bent and feet together. Raise hips up towards the sky. Repeat 30x.
For advanced: Keep one leg straight (as shown) as you do 15x per side.
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! Try our Smoothie Challenge from last year for a better way to enjoy breakfast!
See you next week!
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