Swimsuit Circuit: Monday Mayhem 5/21/12
Is your body ready for the beach?
Forget “detoxing”. Forget drinking shakes. Stop starving yourself to death. The weight comes back on with a vengenance as soon as you quit.
Get into that adorable bikini or cool board shorts the RIGHT way.
Eat Healthy Food (check out these recipe ideas) and work out regularly.
Here’s a circuit you can do three times this week to drop excess body fat and get some muscle where you need it. LIft that tush. Rip up those abs. Give those delts a nice rounding out and get a sexy back. All with only 4 moves!
Honestly, it doesn’t take a lot….it just takes consistency. Eat whole foods. Perform resistance training three times a week. Do HIIT cardio 3 times a week and you’re done!
Here’s this week’s circuit:
1. SQUATS
“I always say ‘squats are your bottom’s best friend’ because they tone the glutes, plus the hamstrings, quads and core”. Squats help women feel more confident slipping on those bikini bottoms and guys, who focus on upper body work, will create more sculpted legs sticking out of their board shorts.
Basic Squat: Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. As you stand back up, push through the heels of your feet.
3 sets of 12 reps.
Need a little more challenge?
Advanced Squat Jump: Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. Touch the floor and then explode from that lowered position, pushing off your heels and jumping into the air. Land softly.
3 sets. 12 reps.
2. PUSH-UPS
Pushups are one of the best upper body exercises ever! When done correctly, they will work your upper back, upper chest, core and lower back.
Basic Push-up: Lie facedown with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up. Lower back down slowly. (Beginners can lower their knees to the floor.)
3 sets of 12.
Need a challenge?
The Walking Plank Start in a raised push-up position, then lower the right arm so that you are resting on your forearm in an elbow plank position. Do one push up. Get back up into the raised push-up position and repeat on the left side.
3 sets of 12
3. SUPERMAN
Most people forget about working the back side of their core. This Superman move will get the job done quickly. Everything from your erector spinae to your glutes, hamstrings and calves will have to “get in on the action”.
Basic Superman: Lie facedown with your arms stretched above your head and your feet about hip-distance apart. Keeping your neck straight and your eyes on the floor, lift your arms, legs and torso as far off the ground as you can.
3 sets, holding for 30 seconds.
Advanced Superman Twist: Clasp your hands behind your head. As you lift up, twist to the right side, come down close to the ground without touching, and twist to the left.
3 sets, holding on each side for 20 seconds.
4. CARDIO!
This is where the DIFFERENCE happens!
5. Rest for 2 minutes and repeat up to 5 times!
Here’s to your Beach Ready Body!
