The Bikini Boot Camp Plan: Week 3
The Bikini Boot Camp Series is an excellent plan of action to get you into that 2-piece suit! It will take patience, persistence, motivation, and a positive effort to continue each day/week with the set routine I provide you. Ultimately, if you complete the five week plan as directed, eat a clean and healthy diet, and monitor your progress as the weeks pass, I am certain that you will have made some positive changes for your body and will gain self-confidence in the process!
Week 3 of the Bikini Boot Camp program focuses on lower body exercises and cardio drills. During the strength drills, strive to challenge yourself with full ranges of motion, appropriate incline levels and controlled movements. While doing the cardio drills or using the Cyclotrainer, focus on increasing your speed, agility, and power to improve your stamina.
If you’re just joining in now, please refer back to week 1 to get the full program details.
Increase Your Stamina
If you have been sticking to the program, you should be well on your way to adapting your body into a calorie-burning machine! Your body is being challenged with different functional strength movements, cardiovascular drills, and building the inner confidence needed to keep you focused and motivated. All of these characteristics result in an increased stamina effect of your mental and physical body!
Stamina is something that develops over time and increases as your body adapts to the workload. When you feel fatigued or want to stop for a long break, try to push through the difficult challenge so that your body continues to develop a higher level of fitness!
Cyclotrainer For Intervals
If you have a Cyclotrainer, this is the perfect time in the program to use it! I recommend doing sprint intervals of 30 seconds on (sprint) followed by 30 sec off (recovery) for 10 minutes. This is just one example of how to perform intervals. Feel free to create your own sprint cycle!
The ‘Bikini Boot Camp’ is based on a 5-week schedule consisting of:
- Week 1: Upper Body & Cardio
- Week 2: Core & Cardio
- Week 3: Lower Body & Cardio
- Week 4: Pilates & Cardio
- Week 5: Full Body Workout
*Each week, there will be a new post that contains the workout schedule, set exercises, and accompanying video for that week’s specific focus.
*During the 5-week series, the workouts will build upon the previous weeks routine. So learn them well!
Schedule For Week 3: Lower Body & Cardio
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