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Get a Bikini Body in 4 Weeks: The Workout Plan

  • Denise Crew

    How It Works

    Baby, it's (almost) hot outside, and we've got the just-in-time toning that will take you to tankini and beyond. We asked Bethany Lyons, group fitness regional manager at Crunch in New York City, to put together a foolproof routine that trims and tones all your bikini hot spots. "This total-body plan shapes shoulders, fights arm jiggle, flattens abs, sculpts your derriere, and more," says Lyons, who designs Crunch's addictive Beach Body workout classes and has helped thousands of gym-goers get summer-ready. For the next month, follow the plan on these slides for your sleekest beach physique ever.

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    Download the free playlist for this workout

     
  • Denise Crew

    Part 1: Cardio Slim-Down

    Pick three days each week to get in 30 minutes of cardio: Run, bike, swim, hit the elliptical, hike, play tennis, or try Lyons's walk-to-jog Twist 'n' Sweat session, below. "It's my go-to on the treadmill, but you can do it wherever you walk," she says. "The intervals are digestible bits that make time fly by" — and the pounds peel off.

    Twist 'n' Sweat

    Start out at an easy walking pace for 5 minutes. Next, do this 5-minute series a total of 4 times.

    Minutes 0-3

    Go at just under the pace that you would break into a jog at. (If you're on a treadmill, increase the incline to 2 or 3 percent and keep it there until it's time to cool down.)

    Minutes 3-4

    Do side-to-side twists as you stride: Hold a light medicine ball in front of your chest if you're on a treadmill (place it in cup holder or on floor after interval) or clasp hands together, centered just below chest, if you're outside. Keeping hips steady, rotate upper body to left (as you step forward with left foot) and then to right (as you step with right foot) to complete 1 rep. Do 50 reps.

    Minutes 4-5

    Jog at a brisk pace.

    Cool down with an easy 5-minute walk.

    Calories burned: 152*

    *Approximate calories burned are based on a 140-pound woman.

    Download the playlist for this workout

  • Jody Kivort

    Part 2: Bikini-Body Shapers

    Do the toning exercises on the following slides in order, then repeat the circuit once or twice to complete your workout. Aim for two to three shaper sessions per week on nonconsecutive days.

    What you'll need: A set of 3- to 5-pound dumbbells; a stability ball is optional.

    Watch a video of this workout

     
  • Denise Crew

    Monkey Row

    Targets: Triceps and biceps

    • Stand with feet shoulder-width apart, facing a stability ball or bench, a dumbbell in right hand, arms by sides.
    • Engage core muscles and hinge forward at hips, placing left palm on ball for support, allowing right arm to extend straight toward floor.
    • Bend right elbow directly out to side, curling weight toward armpit.
    • Keeping right elbow still, extend arm directly out to side at shoulder level.
    • Bend right elbow to bring dumbbell back toward armpit, then lower weight toward floor.
    • Do 10 reps. Switch sides; repeat.
  • Denise Crew

    Booty Swirl

    Targets: Hips and butt

    • Start on floor on all fours, hands under shoulders, knees under hips.
    • Lift bent right leg directly behind you so that thigh is parallel to floor at hip level, then draw a clockwise circle with right knee.
    • Do 12 reps. Switch legs; repeat.
    • Return to lifted right leg, tracing counter-clockwise circles.
    • Do 12 reps. Switch legs; repeat.
     
  • Denise Crew

    Three-Legged Dog

    Targets: Butt, quads, hamstrings, and calves

    • Begin in downward dog: Get on all fours, then tuck toes under and take a few steps back as you lift hips to form an inverted V.
    • Maintaining V position, lift left foot off floor and extend leg upward behind you.
    • Do 5 calf raises on standing right leg, lifting right heel off floor, then lowering it.
    • Bend left knee and bring it in toward chest, then step left foot between hands.
    • Denise Crew

      Breast Stroke

      Targets: Upper back, shoulders, and legs

      • Stand with feet shoulder-width apart, holding a dumbbell in each hand, elbows bent by sides, so that weights are directly in front of chest, palms facing forward.
      • Lower into a squat, knees bent 90 degrees, and hinge forward at hips 45 degrees, keeping back flat.
      • Maintaining squat position throughout, extend arms overhead in line with back.
       
    • Denise Crew

      Beach Ballet

      Targets: Shoulders, abs, butt, and quads

      • Stand with feet hip-width apart, holding a stability ball (or a single dumbbell or towel with both hands) with arms extended in front of chest.
      • Bend right knee up to hip height in front of you near ball.
    • Denise Crew

      Mermaid

      Targets: Abs and obliques

      • Lie faceup on floor, arms extended behind head.
      • Lift torso off floor 45 degrees, bringing extended arms directly in front of you at shoulder level, as you bend knees 90 degrees and raise legs together so that shins are parallel to floor (V-sit).
      • Maintaining V-sit position, rotate shoulders and arms toward right and knees toward left.
      • Maintaining V-sit position, rotate shoulders and arms toward right and knees toward left.
      • Return to center and lower to start.
      • Do 12 reps.
       
    • Denise Crew

      Thumbs Down, Thumbs Up

      Targets: Chest and abs

      • Start in full push-up position, balancing on hands and toes with arms fully extended, hands directly below shoulders. MAKE IT EASIER: Start in modified push-up, on knees.
      • Step left hand and right hand in toward each other so that thumbs touch when palms are down on floor below chest.
    • Denise Crew

      Starfish

      Targets: Abs and obliques

      • Lie faceup on floor, holding a single dumbbell in front of chest with both hands, elbows bent out to sides.
      • Bend knees out to sides and place soles of feet together. Crunch up, lifting shoulders and heels off floor a few inches.

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