Bikini Boot Camp Challenge Details

 Okay ladies! Here's the skinny on the 'Start Fresh Bikini Boot Camp' Challenge:

This will be a 21 day challenge starting July 1st and ending July 21st. The focus of this challenge will be to learn new ways to clean up your diet & slim down by eating superfoods and additional greens! You will receive fresh/new weekly recipes, cooking tips, & info on a 3-day detox (the detox is not required to participate). You get to choose how hardcore you want to be with the detox part of it! The challenge will also include a mini workout video each week (bikini body focused) and a calendar to track your progress! And now for the super FUN part: there will be one (sometimes even two) bonus challenges each week. These will be fun exercise/food challenges that each participant will complete for a chance to win prizes!

The 'Start Fresh Bikini Boot Camp' Challenge is perfect for you if you are.....

- A Body Back Alumni Mama who needs a fresh start and/or a kick in the pants
- Looking to lose those last few pesky pounds
- Super busy, a traveler, or have a hard time getting to the gym
- Just looking for a fun way to get a rockin' bikini body

Are you already a clean eater? Perhaps even a Body Back graduate? I guarantee you will learn new things during this challenge & take your clean eating to the next level!!

This is a virtual challenge so ladies everywhere & anywhere can participate so tell your friends/sisters/mom/aunts/cousins! The only requirement is that participants must have internet & a Facebook page. All challenge participants will be communicating in a private Facebook forum.

PRICE: $30

Okay, Okay, I know by now you are saying "Sign me up!!" -so here's how:

TO REGISTER: Go to BFit BFree Facebook page & click 'message'- please include your name and email address in the message OR you can email me your info at bfitbfree@yahoo.com. I will then send you a Paypal invoice for the $30. Once the invoice is paid, you will be added to the Facebook forum & ready to begin the 'Start Fresh Bikini Boot Camp' Challenge on July 1st!! Easy Peasy! (If you are currently taking my classes then just feel free to register with me in class).

**Challenge information will get posted as early as June 27th in order to give you ample time to read/prepare prior to starting- so be sure to sign up soon!

Are you ready for an amazing beach bum? Summer arms? Bikini abs? Sign up NOW!! The challenge kicks off on July 1st!!

*Please consult your doctor before changing your diet and/or participating in a new exercise program.

Execise of the Week:Lunge, Glute Squeeze, Hop!

Watch the video here! 

Exercise of the Week: Lunge, Glute Squeeze, Hop! - Begin in an alternating reverse lunge, then add in the glute squeeze. The progression can continue by adding and hop to switch legs (High impact isn't for everyone so this is just an option).

Primary Muscles Used: Gluteus Maximus and Quadriceps

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.

 

Definition of the Quadriceps: The large, four-part muscle (which includes the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis) at the front of the thigh that arises i n the hip and pelvis and inserts as a strong tendon below the kneecap (patella). The quadriceps straightens and helps stabilize the knee.

Exercise of the Week: Floating Hip Bridge

Exercise of the Week: Floating Hip Bridge-From a seated position place your hands behind the glutes and press the hips upward into "table top" position. Lower the hips down and scoop them through the hands without letting the glutes touch the ground. Return back into table top position.

Exercise of the Week: V-Sit Ball Pass

Exercise of the Week: V-Sit Ball Pass-Get into a seated position with knees bent and feet flat on the ground. Using either a weight ball, or any other prop, get into a V-Sit and begin lifting and lowering your legs with a figure-8 pass in between the knees. This exercise isometrically challenges the core while adding instability through leg movement.

Exercise of The Week: Reverse Lunge Plus Bicep Curl

 

Reverse Lunge with Bicep Curl

Place one foot on a Gliding Disc or plate and the other on the middle of your tube. Slide the disc foot backward into a reverse lunge and back up, at the top of the lunge add in the bicep curl. (This can be performed without the disc or plate by simply stepping back into the lunge).

Primary Muscles Used: Gluteus Maximus and Biceps.

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the hip.

Definition of Biceps: The large muscle at the front of the upper arm that flexes the forearm. Also called biceps brachii. 
 

Exercise of The Week: Flower Picking Lunge with a Row

Flower Picking Lunge with Row: Anchor one foot, hold onto the tube and choke up to create a good bit of tension. Hinge forward at the hips creating a straight line from the top of the head to the back heel. The lunge here is shallow and is weighted in the hip/glutes. Once this move is perfected, add in the row with the upper body. Repeat on the opposite leg.

Primary Muscles Used: Gluteus Maximus and Mid-Lower Trapezius/Rhomboids.

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the hip.

Definition of the Trapezius: a broad, flat muscle on each side of the upper and back part of the neck, shoulders, and back, the action of which raises, or rotates, or draws back the shoulders, and pulls the head backward or to one side.

Exercise of The Week: The Butt Buster

 The Butt Buster: Start by performing a side lunge focusing on a neutral spine, core engaged and weight in the heel. Change the movement to a reverse lunge, then merge both movements together. Add intensity by bringing in balance and/or power to this exercise.



 Primary Muscles Used: Gluteus Maximus, Gluteus Medius and Quadriceps.

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the hip.