The Beach Body Boot Camp Workout
Tone your abs, arms, butt and thighs while you lose up to 10 pounds with our ultimate bikini-body fitness plan! You'll shape sexy muscles and trim every trouble zone so you can bare it all on the beach with confidence.
-Hi, my name is Mike Harari, owner of Pulse Fitness Studio in Los Angeles, California, and I've created this You Can Do It Workout exclusively for Fitness Magazine. -Beach Body Boot Camp. Squat and Twist. Your feet here should be shoulder width apart and you're going to sit back into a squat as if sitting into a chair. As you stand, pivot to the right, rotating your entire torso and arms together rather than just pulling with your arms. For more resistance, anchor the band to your left. Do 12 reps, switch sides, and repeat. You're gonna 3 sets. Pike and Row. To get more leg toning out of this move, lunge back with your leg rather than step. Now, take in more slack from the band to make it more challenging and drive your elbow directly back. Do 15 to 20 reps, switch sides, and repeat, do 3 sets. Proposal Curl. This move is simple. It's a reverse lunge with a biceps curl. Now, the thing to remember here is to keep your elbows as close to your ribs as you can while you curl. Do 10 reps then switch legs and repeat to complete one set. Do 3 sets total. T is for Triceps. Make sure you really feel the resistance in the band when your arms are out wide, so experiment with how close you tighten up on the band. Remember to keep arms at shoulder level all the time. You're gonna do 12 reps then switch arms and repeat. Do 3 sets total. Rock Band. For this dead lift move, if you can't balance to do all your reps with your leg up, touch your feet lightly on the floor as you pull up. Remember to drive your elbows directly back. You're going to do 10 reps then switch sides and repeat to complete one set. Do 3 sets total. Side Plank Pull. Beginners can hold this side plank and bring their arm forward as shown here. For more ab toning, rotate your entire body further towards the floor and bring your arm more at waist level. Do 10 reps, switch sides, and repeat. Do 3 sets. Flying Sumo. The trick to this flying sumo is to take up enough slack in the band so that it's challenging to pull your arms apart out to the sides when you stand up. Now your feet are going to be more than shoulder width apart with your toes turned out. Sit down into the squat as if you're sitting into a chair. You're going to do 3 sets of 12 reps. Resist a Push. Take up enough slack in the band to feel resistance at the top of this move. Ideally, you want the band at the level of your shoulder blades. Do 3 sets of 10 reps.
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