Lauren Conrad's Bikini Boot Camp
Recently I’ve been lacking motivation, confidence, and energy. I’ve been trying to figure out what has been making me feel this way and I’ve chalked it up to stress. Stress from school, work, friends & family has made me forget what’s most important for ME, and that’s making sure I’m healthy. I’ve been searching the internet for detailed exercise plans and recipes to start living on a better track. Lauren Conrad’s Bikini Boot Camp has been the most detailed plan I’ve found without consulting a personal trainer.
General Rules
- This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
- Don’t lose sight of your goals. You can do this!
- Drink lots and lots of water. {Tone It Up tip: “Drink half your body weight in ounces of water per day. If you have trouble remembering to drink water, get that calendar out and mark it down to remind yourself.}
- As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
- Pick one exercise to do every day (save one day for rest). Need a little inspo? Listen to my workout mix!
- Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
- Pick one meal from each category for each day.
- Pick one snack for each day.
The Off-Limits List
- No white breads, large portions of cheese or fried foods. {Tone It Up tip: Try to limit these but don’t become obsessive—leave a little wiggle room for your favorite foods.}
- No candy, baked goods, or ice cream. Ideally, no sugar! (Learn how to curb your sweet tooth by clicking here.)
- No soda or flavored drinks.
- No eating 2-3 hours before you to go bed.
Exercise Options
- Run for 45 minutes
- Alternate sprinting and walking for 60-90 seconds for 30 minutes
- 1 hour of yoga, kickboxing or Pilates
- Cowabunga Full Body Toning Workout
- 45 minutes of spin
- The Aussie Babe Sunseeker Workout
- 20 minutes of cardio of your choice (Make sure you break a sweat!)
- 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
- Any of the exercise options from my 7 Days to Skinny Jeans Plan
Everyday Exercises
- 50 crunches in the morning, 50 crunches at night
- 60 second plank in the morning, 60 second side plank on each side at night {Tone It Up tip: Side planks will blast your love handles! Pulse your hips to the floor and back up to increase the intensity.}
For more about this plan visit: http://laurenconrad.com/blog/post/get-fit-it-s-bikini-boot-camp-time-exercise-diet-plan-tips-lauren-conrad-summer-2013
Bikini Boot Camp Plan
The Rules
- This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
- Don’t lose sight of your goals. You can do this!
- Drink lots and lots of water. {Jarett’s Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
- As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
- Pick one exercise to do every day (save one day for rest). Need a little inspo? Listen to my workout mix! {Jarett’s Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
- Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
- Pick one meal from each category for each day.
- Pick one snack for each day.
The Off-Limits List
- No candy, baked goods, or ice cream. Ideally, no sugar!
- No soda or flavored drinks.
- No white bread or rice.
- No eating 2-3 hours before bed.
Breakfast Options
- Any of the breakfast options from my 7 Days to Skinny Jeans Plan
- 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
- Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
- Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
- Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt
Lunch & Dinner Options
- Any of lunch/dinner options from my 7 Days to Skinny Jeans Plan
- Chicken Wrap with Mango, Basil & Mint
- Baked Tofu Veggie Rolls served with a ½ cup of brown rice
- 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
- Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
- Spinach Swap Pasta
Snacks
- Grapes & Grahams
- Pear or apple with string cheese
- Greek yogurt with pomegranate seeds
- Hummus and veggies
- Raw vegetables
- Any of the snacks listed in my 7 Days to Skinny Jeans Plan
Exercise Options
- Run for 45 minutes
- Alternate sprinting and walking for 60-90 seconds for 30 minutes
- 1 hour of yoga, kickboxing or Pilates
- 45 minutes of spin
- Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
- 20 minutes of cardio of your choice (Make sure you break a sweat!)
- 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
- Any of the exercise options from my 7 Days to Skinny Jeans Plan
Everyday Exercises
- 50 crunches in the morning, 50 crunches at night
- 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}
If you follow this plan strictly for the next few weeks, you will be in great shape by Memorial Day weekend. Just remember to keep your eyes on the prize and to focus on your goals: Getting toned, healthy and fit! Most importantly, listen to your body, drink lots of water, get at least eight hours of sleep every night, and stick to your workout plan!
My Bikini Boot Camp Plan:
The Rules
- This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
- Don’t lose sight of your goals. You can do this!
- Drink lots and lots of water. {Jarett’s Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
- As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
- Pick one exercise to do every day (save one day for rest). Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
- Pick one meal from each category for each day.
- Pick one snack for each day.
The Off-Limits List
- No candy, baked goods, or ice cream. Ideally, no sugar!
- No soda or flavored drinks.
- No white bread or rice.
- No eating 2-3 hours before bed.
Exercise Options
- Run for 45 minutes
- Alternate sprinting and walking for 60-90 seconds for 30 minutes
- 1 hour of yoga, kickboxing or Pilates
- 45 minutes of spin
- Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
- 20 minutes of cardio of your choice (Make sure you break a sweat!)
- 2 sets of arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
Everyday Exercises
- 50 crunches in the morning, 50 crunches at night
- 60 second plank in the morning, 60 second plank at night
Shape Up: LC's Bikini Boot Camp Plan
It’s May ladies. And this can only mean one thing: Bikini season is upon us. Yikes! If you’re like me, you are probably thinking that you could use a little toning before slipping into that two-piece over Memorial Day weekend. Or perhaps you’re a procrastinator and keep telling yourself that you will work out…tomorrow. No matter your attitude toward fitness, it’s safe to say that we should all aim to be the best versions of our selves: Fit, healthy, and fabulous. That’s why I am sharing my Bikini Boot Camp Plan with you guys…
When bikini season is on the line, fasts and fad diets may be tempting. But don’t fall victim! Instead, dedicate yourself to a healthy lifestyle. That’s how you will get the best results. The cherry on top? Your results will actually last! I enlisted my trainer, Jarett Del Bene, to share the best exercises to get your body fit and toned for that two-piece and have put together my favorite healthy meals too. My Bikini Boot Camp Plan is similar to my 7 Days to Skinny Jeans one so hopefully this will get you back on track if you’ve strayed since earlier this year. Remember, stay focused on eating healthy and dedicate yourself to exercising regularly. So here’s the deal…
My Bikini Boot Camp Plan:
The Rules
- This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
- Don’t lose sight of your goals. You can do this!
- Drink lots and lots of water. {Jarett’s Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
- As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
- Pick one exercise to do every day (save one day for rest). {Jarett’s Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
- Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
- Pick one meal from each category for each day.
- Pick one snack for each day.
The Off-Limits List
- No candy, baked goods, or ice cream. Ideally, no sugar!
- No soda or flavored drinks.
- No white bread or rice.
- No eating 2-3 hours before bed.
Breakfast Options
- Any of the breakfast options from my 7 Days to Skinny Jeans Plan
- 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
- Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
- Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
- Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt
Lunch & Dinner Options
- Any of lunch/dinner options from my 7 Days to Skinny Jeans Plan
- Chicken Wrap with Mango, Basil & Mint
- Baked Tofu Veggie Rolls served with a ½ cup of brown rice
- 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
- Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
- Spinach Swap Pasta
Snacks
- Grapes & Grahams
- Pear or apple with string cheese
- Greek yogurt with pomegranate seeds
- Hummus and veggies
- Raw vegetables
- Any of the snacks listed in my 7 Days to Skinny Jeans Plan
Exercise Options
- Run for 45 minutes
- Alternate sprinting and walking for 60-90 seconds for 30 minutes
- 1 hour of yoga, kickboxing or Pilates
- 45 minutes of spin
- Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
- 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
- Any of the exercise options from my 7 Days to Skinny Jeans Plan
Everyday Exercises
- 50 crunches in the morning, 50 crunches at night
- 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}
If you follow this plan strictly for the next few weeks, you will be in great shape by Memorial Day weekend. Just remember to keep your eyes on the prize and to focus on your goals: Getting toned, healthy and fit! Most importantly, listen to your body, drink lots of water, get at least eight hours of sleep every night, and stick to your workout plan!
Over the next few weeks, I will be checking in with you to see how you are doing. I will also be sharing exclusive exercise tips from my trainer, Jarett, along with more flat-belly friendly foods. Get excited! Get motived. And get ready to confidently slip into your favorite summertime swimwear!
Are you going to join me in my Bikini Boot Camp Plan? Let me know in the comments below!
XO Lauren
P.S. I always find it easier to get back in shape and eat healthy when I buddy up with a friend… Share this post with your bestie and get fit together!
http://www.laurenconrad.com/post/shape-up-lauren-conrad-bikini-boot-camp-fitness-plan
pretty proud of myself.
So my best friend messaged me yesterday with a link to Lauren Conrad’s Bikini Boot Camp … and we agreed (as did my sister) to all work together to try to achieve as much of the stuff on Lauren’s list as we could.
We want to be “smokin’ hot babes!”.
No one can jump in full force the first day. But I’m feeling pretty proud of myself for committing to this.
Yesterday we did a pre-boot camp evening in which we talked about how we would modify a few rules to fit our life styles better (for example, because we’re college girls, we are living at home for the summer and the meals we are fed are what we get, we don’t have a lot of control over family dinners…).
But like I said, I feel pretty good. Today I drank far more water than I normally do. I cut back on my food. I was more conscious about snacking. For breakfast I had a plain donut with milk, for lunch I had a chicken sandwich with baked lays and tea, for a snack I had some cheese and some special-K crackers, and for dinner … well my dad made some kind of meat/pie/deepfried/eggroll looking thing. But the portion was small - so yay! And then I used some serrrrrious will power to eat ONE count it ONE twizzler.
Now I am happily sitting in my basement recovering from my 100 crunches (50 twice a day), 90 seconds of planking (60 this morning, 30 this evening - I’ll work up to more), and about 25-30 minutes of cardio. I also did 20 squats this morning, and some stretches.
What doesn’t kill you makes you stronger. — belted out like Kelly Clarkson. (;
Lauren Conrad's Bikini Boot Camp Plan
laurenconrad.comHey guys, looking for simple yet effective way to get in shape? Check out LC’s Bikini Boot Camp. I personally tried it and thought it was great. However, it was a little to simple for my taste. But I recommend trying it if you are a beginner!
