bbcr2.jpg

Sexier by Summer: 12-Week Beach Body Workout Plan

Alt Text: 

Picture Bikini Body Workout Plan

Title Text: 

Picture Bikini Body Workout Plan
Advertisement

Summer’s on its way, and that means it’s only a matter of time until you peel down into a body-baring swimsuit and hit the beach. To help you look and feel your best, we asked Jay Cardiello, SHAPE fitness editor-at-large and founder of the JCORE Accelerated Body Transformation System, to create a program that will help you lose fat and tone up in time for beach season. Here, you’ll find the first two workouts from his 3-month plan. (Click here to see the workouts for weeks 3 and 4.) All you need is your own body weight and 15 minutes to shape up, slim down, and feel more confident than ever.

This program is based upon the premise of short burst training (SBT), which focuses on the use of short 30- to 60-second bouts of high-intensity protocols that are followed by less intense exercises. 

“Traditional cardiovascular training is tremendously time-consuming and moderate-intensity protocols may not even produce the results exercisers are seeking,” says Cardiello. This type of workout cuts down on training time and has been shown to help reduce the subcutaneous fat around your belly. Furthermore, it can burn more fat overall in a 24-hour period (after stopping SBT) than with traditional cardio.

How it works: For 30 seconds, perform as many repetitions of each move as you can, focusing on maintaining proper form the entire time (reference the videos for correct form). If your alignment begins to break down, slow down and complete fewer reps. As you progress, you’ll be able to complete more repetitions during each 30-second period.

Workout 1: Lower-body workout and cardio
Weeks: 1 and 2
Days: 1 and 3

 

Workout 1 moves:

1. Spinning Wheels: Make large circles with your arms rotating forward while marching in place. (30 sec)

2. Spinning Wheels: Make large circles with your arms rotating backward while marching in place. (30 sec)

3. Skip to my Lou: Skip in place as high as possible. (30 sec) 

4. Pole Positions: Perform alternating straight-leg raises with hands extended outward in front of body. (30 sec)

5. Hip Hikers: Raise your right knee then kick your leg out, alternating back to front. (30 sec) 

6. Side Outs: Take this volleyball lingo to a whole new level. Step out lunging to the right side. (30 sec) 

7. Twirlers: Circle your leg counter clockwise keeping it low. (30 sec)

8. Twirlers: Circle your leg clockwise keeping it low. (30 sec)

9. Beach Buddies: Perform deep squats with feet slightly turned out. (30 sec)

10. Hip Hikers: Perform exercise number 5 on the opposite side. (30 sec)

11. Side Outs: Perform exercise number 6 on the opposite side. (30 sec)

12. Twirlers: Circle arms counter clockwise. (30 sec)

13. Twirlers: Circle arms clockwise. (30 sec)

14. Switch Its: Perform alternating lunge jumps. (30 sec)

15. Booty Bits: Perform alternating side high-kicks. (30 sec) 

16. Star-Lites: Also known as plyo-jumping jacks. (30 sec)

17. Seal Jumps: Start standing with your body in an "X." Clap arms together in front of you as legs jump together—opening and closing, similar to a traditional jumping jack. (30 sec) 

18. Cross Stitches: Start in the "X" position again and alternate crossing both hands and legs jumping open and cross. (30 sec)

19. Toe Taps: Get in a wide squat position and jog in place as fast as possible. (30 sec) 

20. Life Guards: Sprint in place as fast as possible. (30 sec)

21. Sea Girts: Lunge and kick your butt with the back leg returning to a lunge on right side. (30 sec) 

22. Sea Girts: Lunge and kick your butt with the back leg returning to a lunge on left side. (30 sec) 

23. High Tides: Hold lunge position on right side. (30 sec)

24. High Tides: Hold lunge position on left side. (30 sec)

25. Rising Waters: Perform a deep squat while opening arms as wide as possible behind your back and closing them in front of your body. (30 sec)

26. Sun Sets: Hold in a low squat position. (30 sec) 

27. Half Moons: Alternate leg lifts performed in a U-turn motion circling front to back then back to front alternatting left and right sides. (30 sec)

28. Crescents: Alternate leg lifts to the front with arms overhead. (30 sec)

29. Seaweeds: Alternate knee grabs in front of your body. (30 sec)

30. Salutations: (30) Perform a breathing prayer with hands together raising them over-head opening to lower at your sides. (30 sec) 

Workout 2: Upper-body workout and cardio
Weeks: 1 and 2
Days: 2 and 4

 

Workout 2 moves:

1. Rise and Shine: As you descend into a wide squat, extend your arms outward and swing to the side. As you retract back out of the squat position, swing your arms overhead. (30 sec)

2. Sand Dunes: Position your arms in a touchdown (scoring) position raising your hands downward and upward. (30 sec)

3. Coconut Groves: Lateral forward arm circles. (30 sec)

4. Coconut Groves: Lateral backward arm circles. (30 sec)

5. Bikini Briefs: Raise arms overhead and circle arms inward. (30 sec)

6. Bikini Briefs: Raise arms overhead and circle arms outward. (30 sec)

7. Hitch Hikers: In a wide squat position, extend arms in front of body directly over knees with thumbs turned down. Then, descend thumbs toward the groin region and swing up and back as fast as possible. (30 sec) 

8. Walk the Plank: From standing position, touch your toes and walk out to a push up position. Then walk back up to standing. (30 sec)

9. Plank Turns: In a standard pushup position take right hand and rotate your arm counter clockwise under your shoulder like you’re scrubbing the floor. (30 sec)

10. Plank Turns: In pushup position, rotate right hand clockwise. (30 sec)

11. Plank Turns: In pushup position, rotate right hand counter clockwise. (30 sec)

12. Plank Turns: In pushup position, rotate left hand counter clockwise. (30 sec)

13. Fist Pumpin': Remain in plank position and alternate forward punches with left and right arms. (30 sec)

14. Air Streams: From plank position, raise arms to the front alternating right and left. Keep arms straight. (30 sec)

15. Beach Rescue: From plank position, lift your right knee toward your right hand then quickly switch to the left side and repeat. (30 sec)

16. Sand Castles: From plank position, lift your right knee toward your left hand then quickly switch to the left side and repeat.  (30 sec)

17. Starfishes: From plank position, swing right leg to right side. (30 sec)

18. Starfishes: From plank position, swing left leg to left side. (30 sec)

19. Diving Boards: Start in plank position and step up onto your right hand, then your left hand so that you are in pushup position. Reverse the motion going back down onto your right elbow, then left elbow. (30 sec) 

20. Skinny Dipping: Begin in downward dog position and touch your hand to your opposite knee as you raise your foot off the ground bringing you knee to your chest and alternate. (30 sec)

21. Beach Chairs: Perform push-ups on your knees. (30 sec) 

22. Swing Sets: In a pushup position on your knees, quickly punch one arms in front of you, alternating sides as fast as possible in front of your body. (30 sec)

23. Fire Flies: Stand in a deep squatted position and punch forward rapidly alternating arms at nose-level. (30 sec) 

24. Beach Blast: Alternate upper cuts in a quarter squat position, pivoting feet as you punch. (30 sec)

25. Lemon Squeezes: In a semi squat position, extend arms laterally and flutter them backward as fast as possible, squeezing your shoulder blades together. (30 sec)

26. Lemon Drops: Remain in a semi squat position and pulse elbows backwards as fast as possible, squeezing your shoulder blades together. (30 sec) 

27. Fly Away: In the same semi squat position, extend arms out to the side and move them up and down like a bird as fast as possible. (30 sec)

28. Flutter Kicks: Standing upright lift your right knee and extend leg forward. Lower it to the ground and repeat on the left side. (30 sec)

29. Bar Stools: Going back to a semi squat position, extend arms out to the side and sweep arms in toward your face one at a time. (30 sec)

30. Crescent Moons: Standing upright, slowly pull your elbow behind your head with the opposite hand stretching your muscles. Switch to the other side. (30 sec) 

31. Salutations: Breathing deeply, place your hands in prayer position overhead, opening them and lowering them down to close. (30 sec)

 

 

3133 shared this
3133
Comments
comments powered by Disqus