The bikini body workout
Get into your best shape with these few simple moves and a fast, efficient cardio plan.
Spring is here, which means beach season is right around the corner. It’s that time of year to shed the cozy sweaters and slip into mini dresses. Between winter foods and freezing temps, it’s not always the easiest to transition into these revealing styles. Luckily, it will not take hours on end at the gym in order to look your best and get ready for bikini season. This workout was designed to target the entire body, toning every muscle, burning fat and tightening up the trouble zones.
How it works:
Perform the routine three times. Follow it up by intervals on your favorite cardio machine. The intervals will be 30 seconds, as fast as possible, with a minute at a comfortable pace. Repeat the intervals for 20 minutes.
You will need:
One set of 10-15 pound dumbbells
Squat to press
A. Stand with feet hip-width apart, holding dumbbells by your shoulders with elbows up. Lower into a squat by bending your knees and shifting your hips back like you are sitting in a chair.
B. Return to standing, and immediately press weight overhead. Maintain a strong core and keep chest lifted.
C. Perform 10 reps.
Split lunge pulses
A. Stand in a lunge position with right foot forward and left foot back. Make sure right knee is directly over ankle. Hold dumbbells by your side.
B. Bend knees and lower down toward the ground. From your lowest point, begin to pulse legs up and down an inch.
C. Perform 20 reps on each side.
A. Come into a straight-arm plank position with wrists directly below shoulders and feet hip-width apart. Shift over onto your left side, keeping left hand under wrist.
B. Extend right arm directly above shoulder and press hips up to the sky.
C. Hold for 30 seconds on each side.
Plank with arm raise
A. Come into a straight-arm plank position with wrists directly below shoulders and feet hip-width apart. Tighten the core like you are wearing a corset. Maintain length in your spine with legs engaged the entire time.
B. Lift right arm up to shoulder height. Come back to center and repeat movement on left side. Keep hips still the entire time.
C. Perform arm raises on each side.
A. Hold one dumbbell at chest height. Take a big step out to the right side. Deeply bend right knee, shift hips back and lower down so thigh comes close to parallel with the floor. Keep your left leg straight as you lower down.
B. Drive off the ball of the big toe to press back to center. Repeat the movement on left side. Make sure feet are facing forward and chest is lifted the entire time.
C. Perform 10 reps on each side.
After you have completed the routine above, pick a cardio activity (elliptical, treadmill, bike) to perform intervals on. Try to complete the intervals shortly after the workout. Perform 30 seconds as fast as possible, followed by one minute at a moderate pace. Continue this routine for 20 minutes. Try to maintain the same speed every time you sprint for 30 seconds.
I find the best way to complete these is with music or watching House of Cards on my iPad.