The Bikini Workout

The Bikini Workout

Get Beach-Ready with 10 Exercises

-- By Nicole Nichols, Personal Trainer

Summer is just around the corner, and while it’s synonymous with relaxation and fun, for most people, it’s another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you’ve still got a few—or many—pounds to lose you’re probably not as excited for the season.

But don’t worry! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit. If you’ve read "The Bikini Diet" you are probably ready (and determined) to drop the extra pounds and have fun doing it. But, by combining the diet with a new exercise program that will rev your metabolism and keep your energy high, you’ll see even better results!

Changing up your workout routine regularly (usually every 4-6 weeks) is the best way to prevent a weight loss plateau from ever occurring in the first place. So if you’ve been doing the same old fitness program for a while now, The Bikini Workout is a great way to change up your stagnant routine. Always remember to warm up and cool down properly each time you work out.

Strength Program

Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which boosts your metabolism, plus it tones up those problem areas. For each muscle group listed below, select one exercise for a total of 10 exercises. Do 3 sets, with enough reps to make you feel exhausted at the end of each set (usually 10-15 depending on the resistance you use).

Repeat this workout 2-3 times each week (be sure to rest 1-2 days in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the individual exercises daily or weekly for best results.

Muscle Group	Beginner	Intermediate	Advanced
Abs	Crunches	Straight Leg Raises	Kneeling Roll Out
Obliques	Crunches with Twist	Bicycle Crunches	V-Sit & Twist
Lower Back	Back Extension	Swimming	Back Extensions with Swiss Ball
Biceps	Concentration Curls	Alternating Biceps Curls	One-Arm Side Push Up
Triceps	Seated Tricep Extension	Skull Crushers	Dips
Shoulders	Upright Rows	Shoulder Press on Ball	Lateral Raises
Back	Boxer	Seated Rows	Reverse Flys on Ball
Chest	Chest Press	Push Ups	Chest Flys on Ball
Thighs	Forward Lunge	Wall Squat with Ball	Single Leg Squat
Hips	Bridge Ups	Skater Squat	Genie Sit

Cardio Program
When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn’t have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can—during your lunch break, after dinner, or while watching TV.

Try to accumulate 45 minutes a day, 3-4 days a week (or more if you’re an exercise veteran). Select from any of the workout options below, and try to do something different each day.

• Find a hilly area to walk outside (or increase the incline of your treadmill between 4% and 10% depending on your current fitness level). Walking uphill tones the leg and butt muscles and burns more calories than walking on a flat surface.
• Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block, and continue this pattern.
• Take your dog for a walk, or play tag with him at the park.
• Jump rope! Start with short 30-60 second intervals until you can increase your endurance. Jumping rope intensely for 10 minutes has about the same calorie burn as jogging for 30 minutes.
• On those cardio machines, increase the workload (level, incline, speed) to burn more calories in less time.
• Go on a bike ride with your family.
• Clean the house in record time. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down those stairs as you can, and try to rest as little as possible to stay in the aerobic zone. The same goes for yard work.
• Try a new group fitness class such as kickboxing, spinning, or salsa dance!