Ok Hungry Runners! Here’s what my last and final workout of 2012 looked like. It’s split between anterior and posterior muscles. (Anterior muscles are muscles that are part of the front of the body. Posterior muscles are part of the back of the body.)
Start with the anterior circuit, do 20 reps of each exercise. Repeat it twice. Then move to the posterior circuit and do the same. After you’ve completed both twice, repeat each circuit once more through, back to back, for 3 total circuits of each. Then move onto core. Repeat that circuit 3 times.
So it should be like this : Anterior X2, Posterior X2, Anterior, Posterior, Core X3.
I realize not all of you will know exactly what every one of these exercises are but don’t worry! I plan on making a YouTube video where I’ll walk you through this entire workout very soon! So, if you can’t do it on your own now, soon you’ll be able to do it with me!
Now, you have about 7 or so hours left to be your best in 2012. So, get to work and work hard so you’ll stay motivated starting today and all the way through 2013.
Really, what kind of workout could be better than a total body strength and cardio-conditioning routine that gets your heart rate up right away, burns a butt-load of calories, and makes you feel like a beast? Uhhh.. I can’t think of any.
So basically, next time you’re ready to sweat it up, you should do this workout. Don’t even think twice. Just do it.
Warm up with a 2-3 minute light jog and the whole thing should take you about 20-25 minutes.
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?
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.)
This week’s workout is a total body circuit from FitFabCities.coms. This is the first of the Bikini Boot Camp workouts that I took too the gym with me. All of these moves can certainly be done at home, but sometimes it’s nice to switch it up and have heavier weights available for an added challenge. If you don’t have access to a resistance band or dumbbells, see my modifications for some of the moves below.
I really liked this circuit because it’s a true total body circuit, in that it targets all of the major muscle groups and alternates back and forth between upper and lower body training. Honestly, I thought this was going to be a lot easier than it turned out to be! I wasn’t expecting to break a sweat, but I took very minimal amounts of rest and let me tell you, my heart rate was pretty elevated the entire time. Also, this is an awesome workout for your butt! I know this not only because of all of the lunges and squats, but because while the rest of my muscles are pretty OK, my glutes are totally sore! I was able to complete 3 rounds of the circuit in about 30 minutes. For the best results, repeat the circuit at least 2 times!
This is a quick breakdown of all of the moves in the circuit. Watch the video for a demonstration of each move:
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!
"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?
Welcome to The Hungry Runner Tumblr Page! My name is Katie. I'm a Personal Trainer, a Runner, & a Food Enthusiast. Follow along for all things running, fitness, and food. Then head to Hungry-runner.com for more!