21 Day Bikini Body Bootcamp • Week 1

Week 1 / Day 1 • Lower Body

All Levels

Optional equipment: dumbbells & 2 towels or plastic plates
(Duration: 18:25)

Intermediate & Advanced

Optional equipment: dumbbells, 2 towels or plastic plates & a pillow or folded towel
(Duration: 16:55)

Advanced

Optional equipment: dumbbells
(Duration: 17:06)

Week 1 / Day 2 • Upper Body

All Levels

Optional equipment: dumbbells & a chair
(Duration: 23:10)

Intermediate & Advanced

Optional equipment: none
(Duration: 12:00)

Advanced

Optional equipment: dumbbells, 2 towels or plastic plates & a chair
(Duration: 18:11)

Week 1 / Day 3 • Full Body

All Levels

Optional equipment: dumbbells, a hard ball, a chair or bench & a pillow or rolled towel
(Duration: 28:53)

Intermediate & Advanced

Optional equipment: none
(Duration: 3:00)

Advanced

Optional equipment: none
(Duration: 23:27)

Week 1 / Day 4 • Rest or Active Rest

All Levels

Optional equipment: none
(Duration: 14:32)

Week 1 / Day 5 • Full Body

All Levels

Optional equipment: A light weight set of dumbbells & a medium weight set of dumbbells
(Duration: 17:11)

Intermediate & Advanced

Optional equipment: dumbbells
(Duration: 13:00)

Advanced

Optional equipment: dumbbells & a hard ball or Swiss ball
(Duration: 13:56)

Week 1 / Day 6 • Lower Body

All Levels

Optional equipment: dumbbells & a stability ball or medicine ball
(Duration: 16:29)

Intermediate & Advanced

Optional equipment: dumbbells, a bench or chair, a rolled towel, sliders or plastic plates & a light pillow, softcover book or yoga block
(Duration: 33:10)

Week 1 / Day 7 • Rest or Active Rest

All Levels

Optional equipment: none
(Duration: 23:00)



Disclaimer: FitForceFX strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises shown. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.