Bikini ready in 8 weeks
Bikini season is right around the corner -- but there's still time to get yourself in top condition. In this exclusive program created by renowned trainer Mindy Mylrea of Santa Cruz, Calif., you'll learn how to use a weighted medicine ball to up the results of familiar exercises, toning your show-off zones without increasing your training time.
"Your entire body has to coordinate to perform the exercises, so you work more muscles at once than you might with more-traditional dumbbell moves," says Mylrea, the 1999/2000 International IDEA Instructor of the Year. As a result, you'll begin to see the benefits in as little as two weeks. Combine these cutting-edge moves with our stretches and cardio plans and, come week 8, you'll be more than ready for whatever summer has in store -- and that includes a bikini.
THE PLAN
strength guidelines Using a 4- to 8-pound medicine ball, do all 8 strength moves in the order shown 3 days a week on nonconsecutive days. Complete 3 sets of each exercise, performing the number of reps indicated at the end of each move before you go on to the next. Rest 45-60 seconds or as needed between sets.
cardio guidelines After performing the strength moves, do 15 minutes of cardio, selecting any activity from the "Calorie-Sizzling Cardio" options here. After about 4 weeks, or when ready, do 5 minutes of cardio after each pair of workout zone moves and 15 minutes total at the very end (for a total of 30 minutes). You should also do a 30- to 60-minute cardio workout on 2 of the days you don't strength train.
warm-up Begin every strength and cardio workout with 5 minutes of any light cardio activity.
cool-down End all strength and cardio workouts by performing the "Beach Towel Stretches" here. Hold each stretch to the point of mild tension for 30 seconds without bouncing.
Sculpt your body into show-off shape with these toning moves for your abs, butt, hips, thighs and upper body.
Bikini season is right around the corner -- but there's still time to get yourself in top condition. In this exclusive program created by renowned trainer Mindy Mylrea of Santa Cruz, Calif., you'll learn how to use a weighted medicine ball to up the results of familiar exercises, toning your show-off zones without increasing your training time.
"Your entire body has to coordinate to perform the exercises, so you work more muscles at once than you might with more-traditional dumbbell moves," says Mylrea, the 1999/2000 International IDEA Instructor of the Year. As a result, you'll begin to see the benefits in as little as two weeks. Combine these cutting-edge moves with our stretches and cardio plans and, come week 8, you'll be more than ready for whatever summer has in store -- and that includes a bikini.
THE PLAN
strength guidelines Using a 4- to 8-pound medicine ball, do all 8 strength moves in the order shown 3 days a week on nonconsecutive days. Complete 3 sets of each exercise, performing the number of reps indicated at the end of each move before you go on to the next. Rest 45-60 seconds or as needed between sets.
cardio guidelines After performing the strength moves, do 15 minutes of cardio, selecting any activity from the "Calorie-Sizzling Cardio" options here. After about 4 weeks, or when ready, do 5 minutes of cardio after each pair of workout zone moves and 15 minutes total at the very end (for a total of 30 minutes). You should also do a 30- to 60-minute cardio workout on 2 of the days you don't strength train.
warm-up Begin every strength and cardio workout with 5 minutes of any light cardio activity.
cool-down End all strength and cardio workouts by performing the "Beach Towel Stretches" here. Hold each stretch to the point of mild tension for 30 seconds without bouncing.
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