Turn up the intensity, and you’ll look and feel amazing in your barely there swimsuit
Step out looking fabulous and feeling confident in that itsy bitsy bikini with this high-intensity, total-body workout that burns fat and torches major calories. These moves work all your major muscle groups, amp up your heart rate, and challenge your fitness, leaving you with a body that begs to be shown off in the teeniest two-piece. Flaunt it, girl!
How it works: Do each exercise in order, resting 20 to 30 seconds between moves. Rest 1 to 2 minutes after the last exercise. Repeat the circuit once or twice more.
Total Time: up to 30 minutes
1. Rainbow Goblet Squat
Stand with feet slightly wider than hips, toes slightly turned out, holding a SandBell or medicine ball in both hands outside of left hip. Extend arms, sweeping the SandBell overhead in an arching motion.
As the SandBell reaches right side, hinge at hips and bend knees to lower to a goblet squat, keeping chest lifted. Straighten legs and reverse the motion to starting point. Continue, alternating sides each rep.
2 to 3
16 to 20
2. Star Sprawl
Set up four cones in the shape of a diamond about 8 feet apart. Stand to the left of the bottom cone. Sprint up to and tap the top cone. Back peddle to the right side of the back cone and tap it.
Creating a star pattern, sprint diagonally across to tap the left cone.
Side shuffle to and tap the right cone, then back peddle once again, returning to starting position to the left of the back cone.
Perform a sprawl, releasing hands quickly to the ground and jumping feet back, lowering body down with left leg extended and right knee bent toward right elbow. Stand back up as quickly as possible and repeat entire sequence, this time sprawling with right leg extended and left knee bent toward left elbow. Continue, alternating legs for the sprawl each rep.
2 to 3
6 to 8
3. Plank Up and Open
Get in a forearm plank position. Press right hand into the ground and then left hand, rising to a plank position.
Rotate body to the right and extend left arm toward the sky for a side plank variation, allowing left leg to scissor over top of right with inner edge of left foot and outer edge of the right foot touching the ground.
Return to plank position. Release right forearm back down to the ground, then left forearm, returning to starting position. Repeat the sequence, this time starting with left hand and coming to a left side plank position. Continue, alternating sides each rep.
2 to 3
10 to 12
4. Track Starter
Get in a low lunge position with left leg in front, left knee bent 90 degrees, and hands on either side of left foot.
Keeping core engaged, jump up, driving right knee and left arm forward, swinging right arm back, and keeping both elbows bent and close to sides.
Land in starting position and quickly do a jump switch, landing in a low lunge position with right leg forward. Continue, alternating feet each rep.
2 to 3
8 to 10
5. Dumbell Press and Row
Stand holding dumbbells at sides with palms facing in. Bend elbows, performing a hammer curl to draw weights in front of shoulders.
Slightly bend knees and exhale as you press dumbbells overhead with elbows pointed to approximately 1 o’clock and 11 o’clock.
Inhale and lower hands to starting position while hinging at hips and bending knees, lowering into a squat.
Engage core and extend arms slightly out in front of you. Perform a row, drawing hands toward sides of ribcage, keeping arms close to body and elbows pointing straight back. Straighten legs and release arms down to sides, returning to starting position.
2 to 3
15 to 20
6. Mountain Climber Combo
With a dumbbell in each hand, get in a plank position with wrists below shoulders, palms facing in.
Keeping core engaged, bend elbows, lowering chest toward the ground for a triceps pushup, keeping elbows close to sides of body.
Press back up and alternate drawing knees into chest four times (left, right, left, right) as quickly as possible with good form, keeping hips and shoulders squared to the ground and wrists in neutral position.
2 to 3
15 to 20