Bikini Boot Camp Challenge: Week 11

WAHOO! You guys made it! This is the last workout of your Bikini Boot Camp Challenge. If you followed through and kept up with each week’s workout while following a healthy, whole-foods diet, you should feel amazing! And even if you’re not exactly where you want to be yet, don’t sweat it. Just make the commitment to keep working hard and you’ll get get there eventually!

This week’s workout is full body circuit designed by FitSugar. Click the link to get all of the moves along with descriptions for proper form. You’re going to be repeating each circuit twice before moving onto the next. Only give yourself 60 seconds rest in between each set of circuits. No cheating! Now go get your sweat on!

P.S. I posted links to each of the 11 workouts from the entire challenge here, so that you guys can refer back to any of the workouts whenever you want! :)

And when you’re finished, come back to chat! How do you all feel after 11 weeks? What did you like most about the challenge? What was the hardest part? Are you ready to hit the beach?!

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 7

This week’s workout comes from NYC Trainer Stacy Berman via Fit Sugar. It’s quick and it’s simple but it gets the job done with just 6 different moves to target the abs, butt, shoulders, and legs. I’m all about this workout because as I continue to navigate my way through the world of fitness and training, I’m quickly learning that more often than not, simple and straight to the point trumps crazy and complicated. For a complete workout, I recommend going through this chart 2 or 3 times. And, as we inch closer and closer to week 11 (just 4 weeks away! Summer here we come!), make sure you get this workout in at least 2 times this week, are keeping on track with the rest of your workout schedule, and are also staying on top of your diet. Before you know it, you’ll be at the beach showing off your best bikini body! WAHOO!

Who’s ready for summer?!

Bikini Boot Camp Challenge - Week 6

It’s Week 6 of the Bikini Boot Camp Challenge! Do you know what that means? We’re more than halfway through. After this we’ve got just five more weeks left! Which means now is a great time to check your progress and check up on your daily and weekly habits and routines!

• Have you been completing each week’s workout two or more times each week?
• Have you been making the extra effort to eat healthy?
• Have you been staying extra active by following the Complete Guide to Exercise guidelines?
  
• And most importantly, how do you feel? (Hopefully like you’re getting closer to your best bikini body!)

I have faith that all of you are right on track! But if you feel like you’ve slipped up at all, don’t freak out! Take a step back, write down your goals, write out a plan, and get right back to it. It’s all up to you and as long as you believe in yourself, you can do it! Check out these tips for staying motivated from Ria Eats Right!

Now, for this weeks workout. It’s a total body circuit from FitSugar. Since we’re six weeks into the challenge and I’m sure you all have built up some kick-butt strength and endurance by now, scroll down to check out my modifications for adding an extra challenge to some of the exercises! (I’ve also noted rep and set number recommendations since they are not clearly noted on Fit Sugar.)

For a visual and written description of each exercise click through Fit Sugar’s slides here. Do each circuit two times in a row, then repeat the entire routine once or twice more!

Circuit 1:

• Turn the Narrow Squat with Overhead Press into: Split-leg Squat with Overhead Press (Do 15 reps on each side, 2 sets.)
• Add a pushupbetween each row during thePlank with Reverse Row exercise (Do 2 sets of 10 reps- 1 rep equals 2 rows and 1 pushup.)
• Side Lunge:Do 2 sets of 15 reps.

Circuit 2:

• Plie Squat with Side Arm Raises: Hold for 10 seconds and pulse arms on last rep of each set. (Do 2 sets of 15 reps.)
• Side Plank Pushups: Hold last rep of each set for 10 seconds (Do 2 sets of 10 reps.)
• Backward Lunge with Bicep Curl: Do 2 sets of 15 reps. 

Circuit 3:

• Seated Russian Twist: Hold a dumbbell or weighted item while twisting (Do 2 sets of 15 reps.) 
• Scissor Abs: Do 2 sets of 20 reps
• Supermans:Hold last rep of each set for 10 seconds (Do 2 sets of 20 reps.)

Now, get to work and let me know how you feel after you’re done! How is everyone’s progress coming along?