Bikini Boot Camp Makeover - Week 3

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PHOENIX -- Welcome to Week 3 of Good Morning Arizona’s Bikini Boot Camp Makeover.

We are well into week three of the four-week program with more moves to tone and sculpt the body. This week, Tiffani takes you through a workout featuring three new moves to trim your lower body. These muscle and confidence building moves will get you in the mood to do some serious swimsuit shopping. So get excited about it!

Let’s keep always at the forefront: a healthy, well-toned body is the result of that winning combination of diet and exercise. As a registered dietician, Tiffani knows that her lean eating plan, in combination with four weeks of these key moves, will get you right where you want to be when summer kicks off.

Weeks 1 and 2 are about getting your body healthy and sculpting and shaping your figure, week 3, even more so—concentrating on the lower body. Work these exercises in every other day for maximum results. The Bikini Boot Camp Makeover is about building the confidence to wear that swimsuit like you own it! It’s your body, love it!

Curtsey Squat - 3 sets of 10, 12 reps on each side. Step your left foot behind and to the outside of your right leg and bend both knees to lower your body towards the ground. Switch sides by stepping your right foot behind and to the outside of your left leg. Bend both knees to lower your body towards the ground.

Squat with Front Press - 3 sets, 10-12 reps. Stand with your feet shoulder-width apart. Hold a weight in each hand. Keep your knees aligned over your ankles as you bend your legs to squat, stopping when your thighs are almost parallel to floor, while raising your arms so that your upper arms are in front of you and parallel to the ground. As you extend your legs, lower your arms.

Bridge with Ham Curl - 3 sets of 15 reps (each leg). Lie face down, with your legs bent in a 90 degree angle and arms at your sides, palms facing the floor. Place your right heel on a sliding disc (on carpet) or a towel (on hard floor). Lift your hips off of the floor. Extend your right knee by pushing the disc or towel away (eccentric). Bend your right knee to drag the disc or plate (with your heel) towards your body (concentric contraction), pause (isometric). Repeat on your left leg.

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For more information about Tiffani Bachus, check out TotalBalanced or her Facebook page,