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Sexier by Summer: Beach Body Workout Month 2

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Sexier by Summer: Beach Body Workout Month 2

Welcome to month two of your summer-body transformation! These workouts are similar to the ones you did in weeks one and two and weeks three and four in that they just require your own body weight and 15 minutes to break a sweat and tone muscles from head to toe. (You can find weeks 7 and 8 of the plan here!) The program consists of intervals of high-intensity exercises, followed by lower-intensity moves to help you blast more fat in less time. Let’s get started!

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.

Month: 2

Weeks: 1 and 2

Days: 1 and 3, lower extremities and cardio

 


1. Sunshines (Right): Stand in an erect position with both arms extended to your sides. Then, swing your right leg up as high as possible to stretch hamstring. (30 sec)

2. Sunshines (Left): Same as above with left leg. (30 sec)

3. Knee Highs (Right): Same as position above. Drive knee up to navel level and rapidly fire it up and down. (30 sec)

4. Knee Highs (Left): Same as #3 on left side. (30 sec)

5. Sand Bars (Right): Still in same stance, keep the knee level with navel and attempt to kick it out and back to its original position as quick as possible. (30 sec)
6. Sand Bars (Left): Same as #5. (30)

7. Compass Kicks (Right): Stand erect with hands in a fist position positioned at chin level. Next, kick forward, to the side, and backwards. Perform this sequence as many times as possible. (30 sec)

8. Compass Kicks (Left): Same as #7 with left leg. (30 sec)

9. Dune Blasts (Right): With hands on hips, step back into a deep lunge then drive quickly in a side lunge to the right. (30 sec)

10. Dune Blasts (Left): Same as #9 on left side. (30 sec)

11. Hang Ten (Right): With hands in a fist position and resting under chin, step back into a deep lunge. Then, thrust your hips forward and throw a front kick. Retract and repeat. (30 sec)
12. Hang Ten (Left): Same as #11 on left side. (30 sec)

13. Longboards: Perform alternating lunge jumps. (30 sec)

14. Shortboards: Jump side to side as far as possible landing on one leg. (30 sec)

15. Bun-Gees: Standing in a deep squat, alternate kicks to both sides. Stay in low squat throughout exercise. (30 sec)

16. Captain Calls: Skip in place as high and as fast as possible. (30 sec)

17. Beach Combers: Standing in a 1/2 squat position, hold fists at chin level and drive your knees to the sky (alternating) as fast as possible. (30 sec)

18. Beach Towels (Right): Drop to all fours and kick out perpendicular as fast as possible. (30 sec)

19. Parkway Tolls (Right): Keep the leg perpendicular and perform forward circles. (30 sec)

20. Parkway Tolls (Back): Same as #19 but backwards. (30 sec)

21. Beach Towels (Left): Same as #18. (30 sec)
22. Parkway Tolls (Left): Same as #19 but on left side. (30 sec)

23. Parkway Tolls (Back): Same as #20 but backwards. (30 sec)

24. Juno Splits: Go into a standard push up position and spilt jump your legs  wide apart and then back together. (30 sec)
25. Ice Coolers (Right): Dip into a lunge position with back knee on the ground. Place left hand over back of the head. Lean forward and stretch. (30 sec)

26. Bottle Tops (Right): Still in a lunge position, extend right foot out. Curl toes towards face and reach forward. (30 sec)

27. Ice Coolers (Left): Same as #25 but on left side. (30 sec)

28. Bottle Tops (Left): Same as #26 but on left side. (30 sec)

29. Salutations: Kneel onto feet and perform salutations. (30 sec)

Month: 2
Weeks: 1 and 2
Days: 2 and 4, upper extremities and cardio

 

 

 



1. Corkscrews (Right, Forward): Stand in a 1/2 squat position and extend left hand overhead and right hand to the side. Circle forward to the right. (30 sec)
2. Corkscrews (Right, Back): Same position. Circle backwards. (30 sec)
3. Bee Stings (Right, In): Same Stance. Extend arm in front of body and circle inwards. (30 sec)
4. Bee Stings (Right, Out): Same Stance. Circle backwards. (30 sec)
5. Currents (Right, In): Same stance. Extend arm over head and circle inwards. (30 sec)
6. Currents (Right, Out): Same stance. Circle backwards. (30 sec)
7. Corkscrews (Left, Forward): Same as #1 but with left arm. (30 sec)
8. Corkscrews (Left, Back): Same as #2 but with left arm. (30 sec)
9. Bee Stings (Left, In): Same as #3 but with left arm. (30 sec)
10. Bee Stings (Left, Out): Same as #4 but with left arm. (30 sec)
11. Currents (Left, In): Same as #5 but with left arm. (30 sec)
12. Currents (Left, Out): Same as #6 but with left arm. (30 sec)
13. Water Markers: In the same stance perform overhead presses. (30 sec)
14. Butterflies (Right): Get in a slight lunge position and perform “face punches” with your right arm as fast as possible. (30 sec)
15. Beach Chairs (Right): In slight squat position, perform high front kick with right leg and while throwing face punches as fast as possible. (30 sec)
16. Daisy Dukes (Right): In slight squat position, simultaneously side kick and side punch to the right as many times as possible. (30 sec)
17. Butterflies (Left): Same as #14 but on left side. (30 sec)
18. Beach Chairs (Left): Same as #15 but on left side. (30 sec)
19. Daisy Dukes (Left): Same as #16 but on left side. (30 sec)
20. Mosquito Bites: Think about that "X" that you're placing on your bite as you perform this exercise. Start with your hands and legs spread wide to the side. then, quickly spring into cross right arm over left in front of your body and right foot over left. Retract, back and repeat alternating cross-overs. (30 sec)
21. Flip Flops (Right): Get into a standard push up position. Then, take your right hand and touch your left shoulder. Retract and repeat. (30 sec)
22. Blisters (Right): In the same position, simultaneously reach your right hand and your left foot to each other (toward navel). Retract and repeat. (30 sec)
23. Fireflies (Right): Stay in same position. Reach your right arm in across body and then twist and reach right hand to the ceiling. (30 sec)
24. Flip Flops (Left): same as #21. (30)
25. Blisters (Left): Same as #22 but on left side. (30 sec)
26. Fireflies (Left): Same as #23 but on left side. (30 sec)
27. Lemon Aides (Right): Get on all fours with right hand behind head. Rotate right elbow downwards towards left elbow and now rotate elbow towards the ceiling. (30 sec)
28. Lemon Aides (Left): Same as #27 on left side. (30 sec)
29. Alternating Bottle Openers: Sitting back on your feet, alternate to pull arms behind head and stretch your triceps.  (30 sec)
30. Salutations (30 sec)

 

 

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