Bikini Boot Camp Plan: Week 3

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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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*Please perform your choice of Cardio & Core exercises for days 6.

The 3rd week focuses on lower body & cardio exercises. You will perform the workout provided during 3 days and alternate it with week 1 and week 2’s workouts.

  • All exercises will be performed in circuit format with 10-15 reps, 2-3 sets
  • During the 1st Lower Body day, perform the first 7 ex.
  • The 2nd Lower Body day, perform the next 7 ex.
  • The 3rd Lower Body & Core day, perform the entire list of 14 exercises twice through!

Bikini Boot Camp Focus: Lower Body & Cardio

Instructions: Perform the Bikini Boot Camp Series in circuit format for each workout (one exercise after the other with little to no rest between each movement). Each movement is listed on the exercise list/schedule and will show you when to repeat the sequence!

•      Follow the workout schedule provided each day.
•      Aim to perform this strength workout on 3 non-consecutive days.
•      Day 1: perform the first 7 Lower Body & Cardio exercises.
•      Day 2: perform ALL 14 Upper Body & Cardio exercises 1-2 sets.
•      Day 3: perform the next 7 Lower Body & Cardio exercises.
•      Day 4: perform ALL 16 Core & Cardio exercises 1-2 sets.
•      Day 5: perform the entire list of 14 Lower Body & Cardio exercises 2 sets.
•      Day 6: perform 30-60 min of Cardio & Core movements of your choice.
•      Equipment Needed: Total Gym + AbCrunch, hand weights, and small play ball.

Lower Body & Cardio Circuit: Perform each exercise 10-15 Reps; Repeat 2-3xs through depending on your fitness level and workout time.

Warm-Up: 1 squat, 1 lunge, knee up & rotate (alternate sides)
*Perform the same warm-up exercise on all Lower Body & Cardio Days.

High Level & Squat Stand
1.      Incline Frog Knee Bends (forearms/Adv. Straight Arms)
2.      Side Lying Squat & Abduct
3.      Kneeling Leg Lift & Extension
4.       Kneeling Glute Press
Low Level – Remove Squat Stand
5.       Side Squats (1 TG & 1 floor)
Low-Med Level
6.       Plank Taps (Adv. Open GB)
7.       Back Extension – Legs Lift
High Level
8.       Deep Incline Lunge & Rotate (Adv. + weights)
9.       Plié Tap Lifts & Rotate (Adv. + weights)
10.       Straight Leg Lowers
11.       Squat Pulses (floor with small ball)
12.       Standing Single Leg Glute Presses (small ball behind leg/Adv. open GB)
Low-Med Level & Remove Squat Stand
13.       Forearm Plank & Rotate
14.       Back Extension – Upper Body Lifts (Adv. extend arms)

STRETCHES: Cool-down with light cardio and/or simple flexibility movements to recover your muscles. Hold each stretch 10-30 seconds.

Please refer to the accompanying video to see how the exercises are performed.

NOTE: I suggest you take a moment to learn the exercises prior to beginning your workouts for the week in order for the circuit to flow quickly and transition smoothly. I also suggest printing each day’s workout for quick reference of the exercise sequence. You will see these workouts again as the week’s progress. Try to follow the instructions each day for every workout!

Good luck with this week’s workout plan. If you have been following the schedule from the beginning, you should be more familiar with the exercises as they have been building upon the previous workouts.

Keep your motivation high and your goals in mind while you continue to stay focused this week! Your Bikini Body is in progress! Stay tuned for week 4 of the program!

Best Always,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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