Diet & Fitness 

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Bikini body boot camp with David Kirsch

New York fitness guru David Kirsch trains celebs such as Heidi Klum, runs the Madison Square Club and has a line of fitness DVDs, books and products. Yet his approach to fitness is friendly and down-to-earth. Here he coaches us in getting a bikini body - fast

Imagine you are at The Hamptons, working out on the white sands with the sound of the seagulls and the waves crashing on the beach. Ready to get sweaty and workout to lift, tone and sculpt your own body beautiful? All you need are your warm ups, a medicine ball, dumbbells and ankle weights (optional), plus your motivation and determination, a litre of water, a hand towel to mop your brow and then you're ready.

Before you start

• Always start your workout with some slight stretches to warm up
• Always allow time for cool down stretches also
• You must keep well hydrated
• It's best to workout first thing in the morning on an empty stomach

Your bikini boot camp workout
2 minutes - Light stretching including Good Mornings and Good Mornings with Knee Bends
1 minute - Jumping Jacks
30 seconds - David's Platypus Walks
1 minute - Shadow Boxing with crossovers, Uppercuts and Knee Bends
1 minute - Plié Squats with Calf raises
2 minutes - Reverse Lunges with Front Kick
1 minute - Squat Thrusts with Medicine Ball
1 minute - Scissors Reverse Crunches
2 minutes - David's Donkey Deluxe
1 minute - Bench Steups (if possible) with Tricep Kickbacks
1 minute - Pushups

Take a 2-3 minute rest and hydration break and run through the routine again. Then repeat the whole sequence two to four more times with ankle weighs and dumbbells if you have them. These exercises all target major muscles including your chest, back, arms, abs, glutes and legs - making you a Bikini Beauty if you stick to the program.

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