With swimsuit season just around the corner, now is the time to amp up your workout routine. Instead of spending more time on a treadmill, try using one of these routines, which are designed to give you a full-body workout, ensuring your abs, arms, legs and glutes will look great when you hit the beach. This workout plan will get you moving in the right direction towards a fitter version of you.
Try this routine, which uses targeted exercises to make sure no body part goes ignored. Workout three to four times a week.
- Abs: To do a weighted sit-up, do a normal sit-up while holding a five-pound weight in each hand, reaching your arms straight past your knees. To incorporate spiderman contractions into your routine, begin in a push-up position with your arms shoulder-width apart. Quickly and carefully move your right leg back to the plank position, keeping your body in a straight line.
- Biceps: To do a bicep half sit-up, start by doing a basic sit-up with a set of weights. At the top of your sit-up, keep your core engaged and do a bicep curl – really focusing on squeezing your arms when you curl in. Or, if you’re hoping to keep it simple, opt for some push-ups. Do as many as you can while still maintaining perfect form.
- Thighs: To do a side leg raise, stand with both of your feet together and place your hands on your hips. Keeping your standing leg straight, raise your right leg out to the side, keeping it straight and your core engaged. Repeat 10 to 15 times before switching to the other side.
By adding this simple move in right after your warm up, you’ll be on the fast-track to a bikini-ready body. Try to do this two to three times a week.
- Bridge Marching: Start by lying on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor so your body forms a straight line from your shoulders to your knees, keeping your hips parallel to the ground. Maintaining that straight line, lift your right knee upward, so your foot comes up off the ground. Then, return it to the starting position and lift your left knee the same way. Continue alternating, keeping your butt muscles contracted the entire time.
This routine focuses on burning maximum calories, while simultaneously toning your abs, butt and thighs. Mix and match these workouts for the best results.
- Straddle Squat: Hold a dumbbell in each hand and stand straddling a step that is positioned vertically with your toes and knees pointed forward. Now, bend your knees 90 degrees, squatting down, and keep your chest lifted. Place your weights on the ground outside your feet. Return to the standing position, then squat down again to grab the weights. Stand up and repeat.
- Cardio burst: Run as hard and as fast as you can in place for one minute, raising your knees to hip height.
- Weighted Bridge: Start by lying on a bench with your heels on the ground about hip-width apart. Hold one dumbbell in each hand with your arms extended, and thumbs pointed in toward the middle of your chest. Keep the weights parallel to your chest and lift your hips into a high bridge, tightening your glutes. Hold this position for one minute and alternate slow-motion punches over your chest.
- Sit Squat: Begin by standing with your feet hip-width apart, facing away from the end of the step, and extend your arms in front of you to chest height. Shift your body weight back into your heels and find your balance. Squat low until you’re sitting on top of the step or hovering just above. Repeat for one minute.
- Dumbbell Biceps Curl to Overhead Press : Hold a pair of dumbbells (try starting with five to 10 pounds) at arm’s length at your sides, palms facing forward. Curl them toward your shoulders, then press them overhead until your arms are straight, Repeat for one minute.
- Dumbbell Triceps Extension: Stand tall with feet shoulder-width apart and hold a dumbbell above your head with both hands.Without moving your upper arms, lower the dumbbell behind your head until your elbows are bent 90 degrees. Pause, then straighten arms to return to the starting position.
- Pushup: Get in a plank position, placing your hands on the floor so they’re slightly more than shoulder-width apart. Lower your body until your chest nearly touches the floor. Pause at the bottom, then push yourself back to the starting position as quickly as possible.