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). 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


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!

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!


You might also like…
Shape Up: A Call to Arms
Slim Tip: Surviving the Snack Attack
Shape Up: Walk the Block
Fit Tip: Kick Up the Cardio

Photo: Glamour

  • Anna

    I have 2 months to fit in short pants and I natrully have bad shape (heavy bones). I will probobly never be able to look good in short pants with tight top 🙁 . But I’m hoping I can do something about that. I’ll try to get as slim as I can healthy

  • Victoria

    I’m 15 and weight 123 lbs. and I’m 5’5. I literally JUST dropped a bit of weight this past week, and I’m so scared to gain it back. I’m joining the YMCA which will be great for me, since they have Yoga, Pilates, Spinning, Barre, Interval training, and loads of other stuff. I just want to say that #1, I have strawberry cake with strawberry cream cheese frosting and I’m very scared for myself. Very. I need to throw it away. I just had to get that out. #2 I see that MANY people have commented that they are starting this but I don’t see anyone that commented results! Therefore, although I will change some of these things, I am going to more or less follow this plan for the next 4 weeks. I’m doing the “Everyday Exercises” and I’m doing cardio, and I’m going to be healthy (although I may not make word for word those dinner/lunch options. I eat salmon and veggies for dinner sometimes, or sea bass/tilapia, or soup, or just a plain ol’ salad with olive oil. Just wanted to show my changes to the list). Anyway, once I am done, I will let everyone know how it goes!!

  • LN

    Hi everyone. I’m a college student and have no friends to help me do this. My family is all small but me, and I’m trying to get to be toned in my legs and stomach, healthy and lose some weight. I gained some weight the past couple of months due to being busy and eating more quick things than healthy things between classes. I’m hoping to start by losing 10 lbs. Can anyone give me ideas or tips?