Bikini Body Bootcamp Workout

Tis the season where everyone is setting new fitness and lifestyle goals! Getting inspired and motivated during this busy and exciting time, is another part of your journey that can be fun, challenging and rewarding!

SONY DSC

Whatever your fitness goals, this Bikini Body Bootcamp Workout can help you to get moving, sweating and smiling! It incorporated a number of exercise pyramids with cardio breaks in-between, to keep you constantly moving and engaged! Keep up with your trainings and you will get reach your end goals, I know you will!

I have broken this Bootcamp down into Beginner, Intermediate and Advanced levels based on the number of reps. The moves are simple and common, so nothing crazy fancy for those who are new to exercise! Have FUN!

SONY DSC


 

WARM UP

Arm Swings                                  Shoulder Rolls                      Leg Swings

Shadow Punches                        Grapevine                               Jogging on the spot

Butt Kicks                                     High Knees                             Forward Kicks


EXERCISE SET 1
Jumping Jacks (30 seconds)

Rest (10 seconds)

Squats (30 seconds)

Rest (10 seconds)

Lunges with straight arms out front (30 seconds)

Rest (10 seconds)

Squats with a Calf Raise (30 seconds)

Rest (10 seconds)

BEGINNER — REPEAT TWICE

INTERMEDIATE — REPEAT 3 TIMES

ADVANCED — REPEAT 5 TIMES


 

EXERCISE SET 2

10 Burpees

10 Standing Crunches

10 Squats with an added High Kick-alternating legs

10 Pushups

10 Mountain Climbers on each leg

Repeat all the exercises for 9 reps instead of 10, then for 8 reps, etc… all the way down to 1 rep

BEGINNER — STARTING WITH 10 REPS (ALL THE WAY DOWN TO 1)

INTERMEDIATE — STARTING WITH 13 REPS (ALL THE WAY DOWN TO 1)

ADVANCED — STARTING WITH 15 REPS (ALL THE WAY DOWN TO 1)


 

EXERCISE SET 3

Jumping Jacks (30 seconds)

Rest (10 seconds)

High Knees (30 seconds)

Rest (10 seconds)

Mogul Jumps (little quick hops from side to side) (30 seconds)

Rest (10 seconds)

Russian Twists (30 seconds)

Rest (10 seconds)

Crunches (30 seconds)

Rest (10 seconds)

BEGINNER — REPEAT TWICE

INTERMEDIATE — REPEAT 3 TIMES

ADVANCED — REPEAT 5 TIMES


COOL DOWN 

Enjoy your workout,

Brigitte

 

One thought on “Bikini Body Bootcamp Workout

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s