The Bikini Bootcamp
Coach Damian Hopkins
Presenting “The Bikini Boot Camp,” a tailored fitness program meticulously crafted for women aiming to sculpt and tone their bodies to achieve their dream physiques. With a strategic blend of targeted workouts and structured training phases, this 12-week program is designed to empower you to reach your full potential and attain the fit and feminine look you desire.
Central to “The Bikini Boot Camp” is the focus on enhancing muscle tone and definition, providing a holistic approach to toning up the body. By incorporating a mix of exercises that target specific muscle groups, this program ensures a comprehensive approach to achieving your fitness goals.
Divided into three progressive four-week phases, each phase of the program is strategically designed to keep your body challenged and engaged, facilitating continuous improvement and ensuring that you make steady progress towards your ideal body shape
A
Barbell Squats
4 x 12
B
Leg Press Machine
4 x 12
C
Leg Extensions
3 x 12
D
Standing Calf Raise
3 x 12
E
Scissor Kicks on the Ground
3 x 30
A
Dumbbell Shoulder Press
4 x 12
B
45° Prone Dumbbell Lateral Raises
4 x 12
C
Cable Upright Rows
3 x 12
D
Cable Face Pull
3 x 12
E
Tricep Pushdowns
3 x 12
A
1 & 1/4 Hip Thrust
4 x 12
B
Romanian Deadlifts (RDL)
4 x 12
C
Seated Leg Curl
3 x 12
D
Back Extensions
3 x 12
E
Standing Calf Raise
3 x 12
A
Lat Pulldowns
4 x 12
B
Seated Cable Rows
4 x 12
C
Reverse Fly Machine
4 x 12
D
Zottman Dumbbell Curls
3 x 12
E
Russian Twists
3 x 30
A
Dumbbell Walking Lunges
4 x 12
B
Romanian Deadlifts (RDL)
4 x 12
C
Leg Extensions
3 x 12
D
Seated Leg Curl
3 x 12
E
Standing Calf Raise
3 x 12
Coach Damian Hopkins
Having successfully assisted over 82 individuals in shedding fat and getting in shape, Damian’s credentials speak for themselves: ISSA Certified Fitness Trainer ISSA Corrective Exercise Specialist ISSA Certified Transformation Specialist ISSA Exercise Recovery Specialist ISSA Specialist in Strength & Conditioning ISSA Master Trainer NASM Bodybuilding and Physique Coach NASM Nutrition Coach
