Bikini Body Boot Camp
A calorie-scorching workout with butt-boosting, core-strengthening and shoulder-sculpting exercises.
-Keep your back upright and tap the right leg to the floor behind you. Stand up and repeat. Continue for one minute, switch sides, and repeat. Do three sets total. In a full plank position, tap your right hand to your left shoulder. Next, tap your left hand to your right shoulder. Next, tap your right hand to your left hip, then your left hand to your right hip. Next, repeat this on your forearms to complete one rep. Repeat this entire cycle for one minute. Do three sets total. And stand with one leg on top of a bench or a step then lower into a deep squat and hold for two counts. Lift your other leg out to the side and go directly into a deeper squat again. Do 12 to 15 reps, switch sides, and repeat. Do three sets total. Sitting on a bench with your hands next to your hips, lift your body then lower yourself off the bench by bending your elbows 90 degrees then rise up by straightening your arms. Make sure to keep your hips as close to the bench and your back flat. Do five of these triceps dips and sit on the bench with your right leg to your hip height, turn your shoulders out and do five leg raises. Then do five leg raises on the opposite leg. This completes one rep. Do three to four reps total. Do three sets total. Bending your legs slightly, put your arms in a runner's position at your sides, swing them back and forth as if you're running. Continue this for one minute. Do three sets total. Stand about two to three feet away from a wall and place your hands on the wall just below shoulder height. Lower your chest into a pushup, keeping your arms close to your sides. At the same time, lift your left leg to your left elbow. If you wanna make this easier, stand closer to the wall. Do 12 to 15 reps alternating legs. Do three sets total. Holding a dumbbell on each hand, step back with your right leg into a lunge bending both knees to 90 degrees. At the same time as you lunge, raise your left arm forward to shoulder height and your right arm behind you with thumbs up. Try to keep your torso facing forward. Do 10 to 12 reps, alternating legs. Do three sets total. Holding a dumbbell on each hand, raise your arms out to your sides to shoulder height. Tilt your wrists forward so your thumbs face down. Rotate your arms back and then lower them to your side. Repeat. Do 12 to 15 reps. Do three sets total.
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