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What does a Bikini Bootcamp Circuit & Core session look like?

June 5, 2009 by DanicasDaily 6 Comments

Happy Friday all! This morning I woke up thinking Day 5, 9 days of Bikini Bootcamp to go ~ Yeah! My morning meditation started as soon as the alarm went off. Today was all about awakening your senses. You lay in bed in a relaxed position, breathing comfortable and focus on each body part starting with your toes. By the end of the exercise your whole body feels grounded to the Earth and relaxed.

I am not sure if that was a good or bad thing for me to meditate first because I worked SLOW all morning LOL. The book works through a series of circuit workouts and today it was Circuit B.

Each exercise is performed for 1 minute – you do not count reps and the focus is on form over quantity ~ slow burn….ahhhh! All spurts of Jump Roping/Jumping Jacks, etc are done in 2 minute intervals.

* Jump Rope to warm up
* Reverse Lunges
* Overhead Press
* Side Extensions
* Jump Rope
* Wall Sits
* Standing Triceps Kickback (30 seconds, each side)
* Crunches
* Jump Rope
* Hip Rotators
* Push-ups
* Upper Body Twists (working your obliques)

The above series is repeated twice and followed up with:

* Jump Rope
* 3 minutes of abs plus 3 minutes of stretching

The goal is to complete the entire series twice in 38 minutes ~ Yup, work straight through without breaks if you can.

After the Circuits, you move on to Core Training.

* Criss Cross Abs (15 times each side)
* Controlled leg Drops (1o times each side)
* Dead Bug (10 times each side)
* Crunches (20)
* Single Leg stretch (10 times each side)
* Swimming (similar to Superman’s) (10 times each side)

At this point, I am usually ready to say forget Bikini Bootcamp! But, then, I remember my reward…..YOGA! I did 15 minutes of Sun Salutations today plus added some more Asanas.

* Sun Salutations can be found HERE
* Asanas
– Cat Pose followed by Cow Pose
– Bridge Pose
– Boat Pose
– Reclined Twist Pose

Angelea is rockin’ the bootcamp too. She posts all her circuit workouts on her site – Check out her site if you want to see more.

My Monring Burst was on the go today but there was just ONE problem. I realized after my first drink than when The Husband was nice enough to do the dishes, he didn’t quite get all the soap out of my cup. I think I could’ve blown bubbles *sigh* So I salvaged my lemons and made up a fresh cup to have with my Trader Joe’s Multi-Grain Oats.

Photobucket

1/2 c TJ’s Multi-Grain Oats
1/2 c water, 1/2 c fat free milk
Spash of vanilla extract
Dashes of cinnamon
Drizzle of Agave Nectar

I cooked the oats with the water/milk mixture in the microwave for 3 minutes watching to make sure I didn’t overflow the bowl. The result actually looked pretty tasty.

Photobucket

But, I think I actually prefer regular old fashioned oats. My bowl was 3 Weight Watcher Points and packed with fiber and a little protein. Hopefully it keeps me going for awhile.

Quick Recaps for Wed & Thurs:

Wed:

Cal burned: 2,925
Cal consumed: 1,515 (25 WWP)
Steps Taken: 9,522

Thurs:

Cal burned: 2,667
Cal consumed: 1,253 (23 WWP)
Steps Taken: 11,059

TODAY’S FUN READS:

* Click HERE for some great recipes on how to GO GREEN when you CLEAN.
* Click HERE to find out the BEST & WORST SUMMER COCKTAILS.
* Soup recipes will be coming up next!!!

Today is your last day to enter my Mr. Krispers Giveaway. Click HERE!

Have a Fantastic Friday all! I am heading out to Spin Class at lunch for my cardio ~ fun!

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Filed Under: Bikini Bootcamp

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Comments

  1. 1

    K from ksgoodeats says

    June 5, 2009 at 4:37 pm

    I've been there with the soapy beverages – at least they tried, right?! 😉

    Reply
  2. 2

    Missy says

    June 5, 2009 at 4:45 pm

    Your boot camp workout sounds great! I need to get back into morning workouts again! I've been slacking!!

    Reply
  3. 3

    Jenny says

    June 5, 2009 at 4:53 pm

    yoga is certainly a reward after an awesome workout! you go girlie :)!

    Reply
  4. 4

    Janetha says

    June 5, 2009 at 5:45 pm

    you are busting your butt! that is great 😀

    Reply
  5. 5

    Ashley and Bo says

    June 5, 2009 at 8:44 pm

    I received the book yesterday and am so excited to dive in! I'm starting on Monday since I can read it in the car on our way back from Vermont. If the book says I can switch around meals then I'll start Monday since I know I have the ingredients for a few of the days. If not, then Tuesday will have to suffice! Your workouts sound amazing!

    Reply
  6. 6

    Danica's Daily says

    June 5, 2009 at 9:09 pm

    K ~ you know, that is exactly what I thought about. I teased him about it and asked if he thought I had a potty mouth that needed to be cleaned 😀 LOL

    Missy ~ I am such a morning workout person – it doesn't usually happen for me if I don't do it all before it I get home from work.

    Jenny ~ Thanks, it's funny that I considered another workout a reward huh?! Maybe it's just because it wasn't so hard LOL

    Janetha ~ Thanks, I am trying to give it my all.

    Ashley ~ Yeah!!!! So glad you got your book. You can jump right in even if you haven't had a chance to read it all. You can read it as you go for additional motivation (that's what I am doing). I think you could easily switch meals around – nothing says you have to follow them in order.

    Reply

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About Danica

Whether she’s enjoying a dish at a local restaurant or whipping up a crowd-pleasing, nutritious meal at home, Danica has a passion for all things food. She believes in and follows the Weight Watchers principle of “all things in moderation” and chronicles her culinary adventures here. Besides sharing her daily eats and tasty, nutritious recipes, Danica connects others seeking a healthier lifestyle on her site and shares her travel adventures around the world.

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