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One Bachelorette-Alum Shares His TV-Ready Total-Body Workout

Ready for the Beach

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It's that time of year again: The Bachelorette is ending and summer TV is begging for more romantic drama. Enter Bachelor in Paradise, where couples go on dream dates and make out with each other in the hopes of getting a rose. Of course, it all happens in an exotic destination—which requires a lot of time in a bikini. And you can bet your favorite pair of sneaks that each and every one of those contestants is working out to look good on TV.

Which is why we turned to Kirk DeWindt, arguably one of the biggest stars of last season (and the one who broke Carly Waddell's heart right at the last minute), to give us a workout worthy for anyone headed to the beach—TV crews following or not. Off camera, DeWindt is a certified personal trainer in Minnesota (and through his online program), and he's also an avid Spartan racer. So he knows a thing or two about fitness.

In honor of the new season, which premieres August 2nd, Dewindt developed an exclusive total-body workout for SHAPE.com. It'll get your blood pumping and muscles burning, and work everything you'll want to show off at the beach—without using any equipment. The circuit starts by working the upper body, transitions to your lower body, then finishes with total body and core. Do all of the exercises straight through, then rest for three minutes before repeating the entire circuit 2-3 more times.

Photo: @kirkdewindtpt/Instagram

Inchworm Push-Ups

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A. Perform 3 push-ups.
B. Then with legs straight, walk hands toward feet, ending in a standing hamstring stretch position.
C. Walk hands back down until you're in the push-up position again. That's one rep. Repeat the push-up-to-inchworm pattern.

Reps: 10

Make it easier: Drop to knees for the push-ups, then move back onto toes for the inchworm.

Photo: Kirk DeWindt

High Plank Knee-to-Elbow

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A. Start in the high plank position.
B. Keeping butt as low as possible, bring right knee to left elbow (or as close as possible). Return to starting position.
C. Bring left knee to right elbow. Return to starting position. That's one rep.

Reps: 10

Photo: Kirk DeWindt

Jumping Jack Low Plank

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A. Start in low plank position on forearms.
B. Keeping abs tight and torso still, jump feet out as wide as you can, then quickly jump back to center.

Reps: 20

Photo: Kirk DeWindt

Squat Jax

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A. Start standing with feet together.
B. Hop feet out so they're slightly wider than shoulder-width, landing in a squat (aiming for a 90-degree squat).
C. Jump back up to standing with feet together. That's one rep.

Reps: 20

Form tip: Stay light on your feet in starting position and attempt to 'bounce' right back into wide squat position, like you would during a jumping jack.

Photo: Kirk DeWindt

Curtsy Lunges

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A. Start standing with feet together.
B. With right leg, reach back and left into lunge position. Sink back knee low and stay as upright with torso as possible.
C. Bring right foot back to starting position, then switch legs. That's one rep.

Reps: 10 on each side

Photo: Kirk DeWindt

Single-Leg Bridge

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A. Lay flat on floor with hands at the sides and legs bent, feet flat on the floor.
B. Lift one foot slightly off floor. With the other leg on the floor, push pelvis up toward the ceiling and squeeze with glutes, pausing at the top for 1 second.
C. Return to starting position, then repeat 20 times. Switch legs and repeat.

Reps: 20 on each side

Form tip: Push through heels to better engage glutes and hamstrings.

Photo: Kirk DeWindt

180-Degree Burpee

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A. Perform burpee. (Chest to floor, jump forward into squat,)
B. After jumping forward into the squat position, jump up and spin so you're facing the opposite direction, landing in the squat position. That's one rep.
C. Jump legs back out to perform another burpee, and repeat movement pattern.

Reps: 10

Photo: Kirk DeWindt

Side Squat Jump

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A. Holding squat position, side shuffle one time to right and immediately perform a jump squat, landing back in full squat position.
B. Side shuffle to left and perform another jump squat, landing in squat position.

Reps: 10

Photo: Kirk DeWindt

Alternating V-Ups

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A. Lying on floor, extend left leg out straight and bend right leg. Bring right arm behind your head.
B. Sit up and crunch left knee to your right arm so they meet in the middle. Return to starting position.

Reps: 20 on each side

Make it easier: Use free hand to push off the ground and help achieve the full sit-up position.

Photo: Kirk DeWindt

Starfish Toe Touch

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A. Lay on floor with legs apart and arms apart overhead.
B. Simultaneously reach up with right arm and left leg, touching toe with hand at top of the motion.
C. Return to starting position, then switch sides.

Reps: 10 on each side

Photo: Kirk DeWindt

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