Des + Jackie’s Bikini Boot Camp // Week 8: Jackie’s Favorites
June 19, 2015
HEALTH + FITNESS
Welcome to WEEK 8 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. 😉
JACKIE’S FAVORITES: This week we will doing Jackie’s favorite workouts from the previous weeks that will target all of those bikini areas to get 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.
—-> Download the Workout: WEEK 8 <—
#1 Side Lunges (15x each side)
* 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 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.
#4 Plank to Pushup (15x)
* 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.
#5 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)
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! Try our Smoothie Challenge from last year for a better way to enjoy breakfast!
See you next week!
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