It is almost the time of year again where we will be stripping down to our bathers and hitting the beach! You may be daunted or nervous about being half naked in public at this stage. No fear you still have time to get the bikini body you want this summer! All you will need is a small amount of floor space and a chair or park bench and 1 hour of your time.
To warm up, walk briskly, jog, or hop on a cardio machine for 5 minutes.
You will go through each circuit 3 times, resting for 1 minute after each 5-minute circuit.
Circuit 1 – Core 5 minutes
Bracing 1 minute (if it is too long start with 30 seconds)
Dish hold 30 seconds
Left side plank 30 seconds
Right side plank 30 seconds
Alternating superman 30 seconds
Circuit 2 – Lower body 5 minutes
Squat 20 reps
Lunges 10 reps each side
Butt crunch 15 reps
Circuit 3– Upper Body 5 minutes
Pushups on toes or knees 15 reps
Dips 15 reps (use a chair)
Bicycle crunches 10 reps
In addition you will do 30 to 60 minutes of moderate to intense cardio three times a week.
As the weeks progress, you should increase intensity by adding weights to the squats and lunges and also increasing the plank hold time.
If you do this workout every day or every second day with 30-60 minutes of cardio 3 to 4 times a week combined with a clean whole-food diet and drinking lots of water you will be closer to achieving your beach body in no time!