WEEK 2 – THE WORKOUTS
Bootcamp Yoga Flow
Enjoy today’s Bootcamp Yoga Flow as part of your active recovery. This routine will specifically help you with flexibility, mobility and core strength.
Biceps + Triceps
For this workout, you will need a set of dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!
Glutes + Abs
For this workout, you can either use dumbbells, your own bodyweight and/or a resistance band.
If you do not have a band like the one used in the video, just place your weights on either side of your legs for added resistance.
Rest Day
(OPTIONAL YOGA)
This is a recommended Rest Day, however, if you desire some extra movement you can do the Optional Yoga routine if you’d like.
Chest + Back
For this workout, you will need a set of dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!
Calves + Quads
Get ready to work your legs! For today’s workout, you’ll need a set of dumbbells.
Ab Crusher
Cool Down + Stretch Routine
No equipment is needed for this Ab Crusher sequence!
Follow it with the Cool Down and Stretch routine, and remember – you can do this video ANY time during the week for an added push!
MINDSET COACHING + BONUS CHALLENGE
1. Quality Over Quantity
Why eat real foods?
Go here to read 7 Reasons Why A Real Food Diet Is Better For Everyone.
The quality of our foods is extremely important. All calories are NOT created equal, and as such, your focus during this challenge should be on putting more of the good, healthy unprocessed foods into your body — high nutrient, real, plant-based foods like fruits, veggies, etc. — which will automatically “crowd out” any room that was leftover for the not-so-good food choices.
Focus on the positive sides of food and watch your mindset transform!
2. Know Your Needs
Do you know your body type yet?
Endomorph, Mesomorph or Ectomorph
These 3 somatotypes are very important to know because they determine your macronutrient tolerance and baseline nutrition recommendations.
In your Nutrition Jumpstart Guide (located in the Bonus Downloads section of your login page), there’s a section inside that teaches you all about each body type, helps you identify which one you are, and walks you through how to calculate your unique baseline nutrition needs based on this information.
Follow the step-by-step instructions inside and you’ll discover your approximate daily recommendations for required calories & macros based on YOUR body type, activity level and goals. Knowledge is power!
3. Be The Best YOU (Don’t Compare!)
“Comparison is the thief of all joy.” – Theodore Roosevelt
Obsessively watching and comparing yourself to other women on social media who have completely different genetics and body types than you is NOT helping you be the best YOU you can be. If you find yourself constantly comparing your body to the bodies of other women you see on social media, it’s time to unfollow them.
We recommend getting rid of any external stimuli that are causing you to feel bad about your body. Your body is a gift, and we should all wake up grateful every day for all they do for us! So if you’re following anyone who makes you feel otherwise, or like you’re somehow “not good enough” just because you don’t look a certain way, it’s time to disconnect.
You’ll be glad you did!
4. Replace, Don’t Restrict
Swap unhealthy foods with healthier recipes!
This one is pretty straightforward and simple! If you struggle with sweets, alcohol or not having a ton of time for meal prep, look in your Bikini Bootcamp Recipe Library and download your bonus Skinny Cookbooks guides.
They’re available at the top of the Smoothies, Desserts and Drinks sections.
All the recipes in these easy cookbook guides are natural, low calorie and unprocessed alternatives to sugary sweets, high calorie cocktails and easy green smoothie recipes to keep you on track regardless of time.
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