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7 Bikini-Body Exercises That Tighten and Tone—Fast!

  • The Super 7 Workout

    "These are dynamic movements that will challenge you like never before," says Justin Shaw, who manages Complete Body gym in downtown New York City, home of the killer CBXT Studio routine that inspired the seven supershapers you see here. Translation: Every inch of you will be sculpted and sweaty in this compact session. Grab a set of 3- to 5-pound dumbbells and, for each exercise, do as many reps as you can in a minute with very little rest in between. Repeat the circuit once or twice and—voilà!—you can check off your toning and cardio.

    Shot in CeBlue Anguilla

  • Jeff Olson

    Squat with Skull Crusher

    Targets shoulders, triceps, butt, and legs

    • Stand with legs wider than shoulder-width apart, toes turned out, holding one end of a single dumbbell with both hands.
    • Lower into a squat, then quickly stand up, swinging arms forward in an arc until they're overhead.
    • Keeping elbows still in overhead position, bend elbows 90 degrees to lower weight behind head; extend arms overhead again then swing them down in an arc as you lower into a squat to complete 1 rep. Stand up and repeat.
    • Continue for 1 minute.

  • Jeff Olson

    Walkout Burpee

    Targets shoulders, arms, abs, butt, and legs

    • Stand with feet hip-width apart, holding dumbbells with arms by sides.
    • Gripping dumbbells throughout, walk hands out into plank position, body balancing on hands and feet with arms extended. (Dumbbells are on ground with palms facing each other.)
    • Jump feet forward toward hands, then jump up, quickly bringing weights in front of shoulders (elbows bent by sides) then pressing them overhead.
    • Lower weights to shoulders then down by sides to complete 1 rep. Repeat.
    • Continue for 1 minute.

  • Jeff Olson

    Chair V-Sit

    Targets abs

    • Sit sideways on a chair with your right side facing the seatback; place hands on seat on either side of hips.
    • Lean torso back 45 degrees and bring knees up toward chest, legs together and shins parallel to ground.
    • Maintaining V-sit position throughout, extend legs diagonally up and fan them apart. Bend knees to return to starting position (shins parallel to ground) to complete 1 rep.
    • Continue for 1 minute.

  • Jeff Olson

    Single-Leg Squat with Raise

    Targets hips, butt, and legs

    • Stand on right leg with left leg extended out to side so that left heel rests on seat of a chair. Bend elbows and clasp hands in front of chest.
    • Lower into a single-leg squat, bending right knee 90 degrees.
    • Return to standing then raise left leg as high out to side as possible.
    • Lower left heel to seat to complete 1 rep.
    • Continue for 30 seconds then switch sides and repeat.

  • Jeff Olson

    Flying Plank

    Targets shoulders, abs, obliques, butt, and legs

    • Facing a chair an arm's-length away, start on ground in plank position, body balancing on hands and feet.
    • Raise left arm forward to tap chair seat as you lift right leg straight behind you.
    • Lower to starting plank position, switch sides and repeat to complete 1 rep.
    • Continue for 1 minute.

  • Jeff Olson

    Reverse Lunge-Shoulder Press

    Targets shoulders, arms, butt, and legs

    • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides; bring bent elbows in front of you at shoulder level, forearms perpendicular to ground with palms facing each other.
    • Maintaining arm position, lunge backward with left leg, bending both knees 90 degrees.
    • Step left leg forward and stand up, pressing weights overhead.
    • Return to start position (bent elbows at shoulder level) to complete 1 rep. Switch sides and repeat.
    • Continue for 1 minute, alternating sides.

  • Jeff Olson

    Two-Step Side Crunch

    Targets abs and obliques

    • Start on ground in plank position, body balancing on hands and feet.
    • Step left foot forward diagonally out to side, then step right foot beside it, bending knees slightly.
    • Step left foot forward again then right so that knees are bent 90 degrees beside left arm.
    • Reverse motion back to starting plank position to complete 1 rep. Repeat, this time stepping feet forward diagonally to right.
    • Continue for 1 minute, alternating sides.

    Even better than a beach body? A beach body in Anguilla, where we shot this workout. Check out CeBlue Villas and Beach Resort if you're still in need of summer vacay plans.

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