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Sexier by Summer: Beach Body Workout Plan Part 2

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Welcome to weeks 3 and 4 of your summer-body transformation! These workouts are similar to the ones you did in weeks 1 and 2 in that they just require your own body weight and 15 minutes to break a sweat and tone muscles from head to toe. 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! (For weeks 5 and 6 of the program, click here.)

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 3: Lower-body and cardio
Weeks: 3 and 4

Days: 1 and 3

 


Workout 3 moves:



1. Round Robins: Extend hands overhead and perform alternating step-overs, going forward. (30 sec)

2. Round Robins: Same as above, backwards. (30 sec)

3. Shooting Stars: Extend hands overhead and perform alternating high-leg raises. Reach both hands out to touch toes to stretch hamstrings. (30 sec)

4. Sea Breezes: Extend right leg back and form a "T" with your body. Then, fly like an eagle with both arms. (30 sec)

5. Sea Breeze Rows: Same stance as above. Now, row both arms back. (30 sec)

6. Sea Breeze Presses: Same stance as above. Now press both hands overhead while you face downwards. (30 sec)
7. Sea Breezes: Same as #4 with left leg extended. (30 sec)
8. Sea Breeze Rows: Same as #5 with left leg extended. (30 sec)

9. Sea Breeze Presses: Same as #6 with left leg extended.

10. Light House Lunges: Bring right leg back and extend hands overhead, lunge up and down. (30 sec)

11. Anchor Lunges: Same stance as above. Lunge down, rest knee on ground and come up. (30 sec)

12. Glute Appeal: Lunge down and on the upswing kick your right ankle to butt. (30 sec)

13. Light House Lunges: Same as #10 with left leg back. (30 sec)

14. Anchor Lunges: Same as #11 with left leg back. (30 sec)
15. Glute Appeal: Same as #12 with left leg back. (30)

16. Beach Wood: In a wide squat position, pretend you’re chopping wood. (30 sec)

17. Beach Wood Ambers: Same as above, but squat jump as you come up. (30 sec)

18. Hot Sand: Plie squats with closed fists at chin. Pulse as low and fast as possible. (30 sec)

19. Boardwalks: Low Squat jumps forward and back as fast as possible. (30 sec)

20. Sea Urchins: Low squats jumps into standing erect stance. Start in a wide squat-jump inward and stand tall. (30 sec)

21. Sun Burn: Get down on all fours and extend right leg out to back and bring forward to the right side, as far as possible. (30 sec)

22. Sun Dial: On all fours, bring right leg to elbow and kick out high to right side. (30 sec)

23. Sand Stars: On all fours, have left hand meet right leg at navel and extend out. (30 sec)
24. Sun Burn: Same as #21 on left side. (30 sec)

25. Sun Dial: Same as #22 on left side. (30 sec)

26. Sand Stars: Same as #23 on left side. (30 sec)

27. Barbeques: Cook your hamstrings/glutes with this exercise. Laying on your back, place your right leg in the air. Bend left knee with foot on ground and lift butt in air. (30 sec)

28. Barbeques: Same as #27 on left side. (30 sec)
29. Labor Days: Same position, alternate between stretching and holding hamstrings. (30 sec)

30. Siesta: Bring both knees to chest, hug and hold. (30 sec)

 

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