Hungry Runner

6 No Equipment Moves for a Bikini Body

"Check out these 6 no-equipment moves that can easily be incorporated into an interval-style workout, complete with regression options that tailor the intensity to various fitness levels."

[via ACE Fitness]

Bikini Boot Camp Challenge: Week 10

Here we go, guys! Get your workouts in because after this week, we’ve got just one more week to go! Can you believe it’s practically summer?!

This week’s total-body workout comes from Valerie Waters and FitSugar. Click here for descriptions and instructions to each exercise and then go get your sweat on! Repeat the circuit 3 times with no rest between exercises and just 1 minute rest between each circuit. Your booty (and whole body) should be burning by the end!

1. Squat & Row

2. Reverse Lunge with Arms Up

3. Bruce Lee Kick

4. Side Lunge with Shoulder Press

5. “Valslide Valligators”

6. Upside Down Snow Angels

[images via Fit Sugar]

Don’t forget to check in when you’re done to let me know how the challenge is going for you! Are you ready for summer, or what?

Bikini Boot Camp Challenge: Week 8
Here we go, guys! Now is the time to STEP. IT. UP! We’re one week into May, and after this week, we’ve got just 3 MORE WEEKS left until the end of the 11 week challenge and the official start of the summer season!
This week’s workout is made up of some of the most basic moves, but that doesn’t mean it won’t be a challenge. REALLY push yourself through this one and go beyond your limits. Don;t just do jumping jacks, make them fast and explosive! If you do 10 pushups, but know your body can do more (because let’s be honest, are your arms really hurting that badly?), go for 20! If you’re not pushing your body beyond it’s comfort zone, you won’t see any changes.
So here’s a quick breakdown of this week’s workout with links to examples on how to do each move. Click here for the full workout breakdown with rep and time details.
Jumping Jacks
Pushups
Flutter Kicks
Squat Thrusts (or Burpees)
Russian Twists
Mountain Climbers
Squat Jumps
Plank Hold
Lunges
Sun Gods (Click here- see #11)
Chin Ups (If you have no bar for chin ups, replace this exercise with pushups.)
OK, let’s go! After you finish this week’s workout, come back and let me know how you’re feeling at Week 8? Better?! Faster?! Stronger?! Leaner?!

Bikini Boot Camp Challenge: Week 8

Here we go, guys! Now is the time to STEP. IT. UP! We’re one week into May, and after this week, we’ve got just 3 MORE WEEKS left until the end of the 11 week challenge and the official start of the summer season!

This week’s workout is made up of some of the most basic moves, but that doesn’t mean it won’t be a challenge. REALLY push yourself through this one and go beyond your limits. Don;t just do jumping jacks, make them fast and explosive! If you do 10 pushups, but know your body can do more (because let’s be honest, are your arms really hurting that badly?), go for 20! If you’re not pushing your body beyond it’s comfort zone, you won’t see any changes.

So here’s a quick breakdown of this week’s workout with links to examples on how to do each move. Click here for the full workout breakdown with rep and time details.

OK, let’s go! After you finish this week’s workout, come back and let me know how you’re feeling at Week 8? Better?! Faster?! Stronger?! Leaner?!

Bikini Boot Camp Challenge: Week 5
Can you believe were into the 5th week of the boot camp already?! I can’t!
So, week 5’s workout. This one is going to be a toughie! I say “going to be,” because I haven’t actually tried it out yet. I’ve had some soreness in my back (particularly my lats), and I’m trying to take it easy for a few days. So today I went for a light run and did a little bit of core work. Nevertheless, I can tell just by looking at this full-body circuit from Hedi Klum’s trainer, Daivd Kirsch, that it’s going to take a lot of motivation to get through the entire thing! But, hey, it’s this type of workout that’s going to really get you the kind of results that will wow people. So fight through it and push yourself! 
I’m dying to know how you guys are going to feel after this one. Especially since I won’t be able to attempt the workout until Monday. If you’ve tried it out already, leave a comment and let me know what you thought!
[image via FitSugar]

Bikini Boot Camp Challenge: Week 5

Can you believe were into the 5th week of the boot camp already?! I can’t!

So, week 5’s workout. This one is going to be a toughie! I say “going to be,” because I haven’t actually tried it out yet. I’ve had some soreness in my back (particularly my lats), and I’m trying to take it easy for a few days. So today I went for a light run and did a little bit of core work. Nevertheless, I can tell just by looking at this full-body circuit from Hedi Klum’s trainer, Daivd Kirsch, that it’s going to take a lot of motivation to get through the entire thing! But, hey, it’s this type of workout that’s going to really get you the kind of results that will wow people. So fight through it and push yourself!

I’m dying to know how you guys are going to feel after this one. Especially since I won’t be able to attempt the workout until Monday. If you’ve tried it out already, leave a comment and let me know what you thought!

[image via FitSugar]

Bikini Boot Camp Challenge: Week 2

This week’s Bikini Boot Camp Workout comes from the Katrina and Karena at ToneItUp.com. If there’s anybody who knows a thing or two about getting in shape to look good in a bikini, it’s these two lovely ladies. And since I just finished up with this workout, I can confirm that if you add it to your own exercise routine, your body will definitely be on its way to being ready for the beach! They have a move for every muscle and there’s an ab circuit at the end, so you get a nice little extra belly blast!

If you don’t have some of the equipment that Katrina and Karena use in the video, don’t fret! Water bottles are always a good replacement for dumbbells and most of the moves involving the exercise ball can be modified. (You can find my modifications below.) Aside from that, have fun with it, feel the burn, and leave a comment to let me know how you feel after you finish!

Physioball Exercise Modifications

Replace “Physioball Chest Press” with Bridge Chest Press

Replace “Incline Bicep Curls” with Boat Bicep Curls or Wall Sit Bicep Curls

Replace “Ab Roll Out” with Pike Planks

Replace “Ball Leg Curl” with Bridge Butt Lift

"Leg Extensions" can be done the same without the Physioball

Don’t forget, to help keep you on track in the kitchen over the course of our 11-week challenge, I put together these healthy eating guidelines. Because transforming your body to its best bikini shape means dedicating time to healthier eating habits too!

With week 2 underway, how is everybody feeling? What has been your favorite part of the challenge so far?

I am so psyched that so many of you are going to be participating in the 11-Week Bikini Boot Camp Challenge with me! Exercise is an important part of losing weight and getting in shape, but the truth is, if you’re not following a healthy diet, all of the hard work and effort you put into exercising will be lost. So, to help make sure you stay on track to your best bikini body over the next 11 weeks, I put together this list of healthy eating tips. Check it out!
1. Eat a good breakfast! (The possibilities for this are endless. Eggs, oatmeal, fruit, whole grain cereal, whole grain toast… Click here for tons of easy breakfast ideas.)
2. Only eat when you’re hungry. Listen to your body and learn to decipher between cravings and true hunger.) This also includes learning to not overeat by stopping when you’re full. This can be accomplished by eating more slowly, drinking plenty of water with your meal, and training yourself to eat mindfully and intuitively.
3. Cut out refined carbohydrates as much as possible. (White bread, white rice, white pasta, etc.)
4. Cut back on added sugar. (Limit the intake of soda, candy, sweetened beverages, and desserts.)
5. Snack healthy! Keep the unhealthy snacks out of your pantry and fridge and for ideas on what to replace them with, check out Greatist’s "88 Snacks Under 100 Calories."
6. Cut out all processed foods. You want to be eating more “real food” and less food that is packaged and processed with tons of crazy ingredients that you can’t even pronounce. For more info on this, check out 100 Days of Real Food’s "14 Steps to Cut Out Processed Foods."
7. Drink lots ofwater, and drink more if you’re exercising! Buy a reusable water bottle and start carrying it everywhere you go!
8. Always measure your food and be sure to control your portions. Check out Fit Sugar’s "Everything You Need to Know About Portion Control."
9. Never completely restrict yourself from the foods that you love! NASM Elite Trainer Ann Prokenpek says:

One of my personal rules in weight loss is to not completely eliminate foods I like but are not necessarily good for me.  If you deprive yourself of your favorite foods, it may lead to binging on that food somewhere down the line, and can destroy your best attempts at weight loss.  Instead, be sure to eat healthy foods that are packed full of nutrition, but lower in calories.  Then, when you want to have that cookie or whatever your “not so good for you” food is, have a small portion after you have filled up on the healthier, low calorie foods.

And for even more healthy eating tips check out some of the following links:
10 Weight-loss Rules That Work
Habits of Successful Weight Losers
The Best Foods for Burning Calories and Boosting Metabolism
Healthy Eating Tips from ‘Hungry Girl’ Lisa Lillien
Healthy Eating Habits from ‘The Biggest Loser’ Nutritionist

I am so psyched that so many of you are going to be participating in the 11-Week Bikini Boot Camp Challenge with me! Exercise is an important part of losing weight and getting in shape, but the truth is, if you’re not following a healthy diet, all of the hard work and effort you put into exercising will be lost. So, to help make sure you stay on track to your best bikini body over the next 11 weeks, I put together this list of healthy eating tips. Check it out!

1. Eat a good breakfast! (The possibilities for this are endless. Eggs, oatmeal, fruit, whole grain cereal, whole grain toast… Click here for tons of easy breakfast ideas.)

2. Only eat when you’re hungry. Listen to your body and learn to decipher between cravings and true hunger.) This also includes learning to not overeat by stopping when you’re full. This can be accomplished by eating more slowly, drinking plenty of water with your meal, and training yourself to eat mindfully and intuitively.

3. Cut out refined carbohydrates as much as possible. (White bread, white rice, white pasta, etc.)

4. Cut back on added sugar. (Limit the intake of soda, candy, sweetened beverages, and desserts.)

5. Snack healthy! Keep the unhealthy snacks out of your pantry and fridge and for ideas on what to replace them with, check out Greatist’s "88 Snacks Under 100 Calories."

6. Cut out all processed foods. You want to be eating more “real food” and less food that is packaged and processed with tons of crazy ingredients that you can’t even pronounce. For more info on this, check out 100 Days of Real Food’s "14 Steps to Cut Out Processed Foods."

7. Drink lots ofwater, and drink more if you’re exercising! Buy a reusable water bottle and start carrying it everywhere you go!

8. Always measure your food and be sure to control your portions. Check out Fit Sugar’s "Everything You Need to Know About Portion Control."

9. Never completely restrict yourself from the foods that you love! NASM Elite Trainer Ann Prokenpek says:

One of my personal rules in weight loss is to not completely eliminate foods I like but are not necessarily good for me.  If you deprive yourself of your favorite foods, it may lead to binging on that food somewhere down the line, and can destroy your best attempts at weight loss.  Instead, be sure to eat healthy foods that are packed full of nutrition, but lower in calories.  Then, when you want to have that cookie or whatever your “not so good for you” food is, have a small portion after you have filled up on the healthier, low calorie foods.

And for even more healthy eating tips check out some of the following links:

10 Weight-loss Rules That Work

Habits of Successful Weight Losers

The Best Foods for Burning Calories and Boosting Metabolism

Healthy Eating Tips from ‘Hungry Girl’ Lisa Lillien

Healthy Eating Habits from ‘The Biggest Loser’ Nutritionist

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