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Get a Bikini Body in 4 Weeks: The Workout Plan

Drop that towel! Get the confidence (and the abs!) to bare it all in a two-piece with the help of this total-body sculpting workout. Pair these exercises with the Get a Bikini Body diet plan to shed excess pounds and get beach-ready in just four weeks.

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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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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

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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

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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.

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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.

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Three-Legged Dog

Targets: Butt, quads, hamstrings, and calves

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  • Lift hands off floor and bring torso upright to come into a lunge position (left knee bent 90 degrees, right leg extended behind you) as you raise arms straight overhead, palms facing each other.
  • Reverse motion (place palms on floor on either side of left foot, step left leg back) to return to downward dog.
  • Repeat, lifting right leg.
  • Do 10 reps, alternating legs.

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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.

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  • Fluidly bend elbows out to sides; then lower dumbbells to near shoulder height so elbows are bent 45 degrees by sides and arms form a W shape, palms facing forward; then bring hands in front of chest to start.
  • Do 10 reps.

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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.

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  • Press right heel back so that right leg extends behind you as you bend left knee into a half-squat and extend arms diagonally overhead.
  • Bring right knee in front of you again and ball in toward knee.
  • Do 10 reps. Switch sides; repeat.

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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.

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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.

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  • Lift right hand off floor and bring right arm behind back.
  • Hold for 1 to 5 breaths, then return right hand to floor next to left. Repeat with left arm to complete 1 rep. Do 4 reps.

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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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  • Maintaining crunch position, pass dumbbell to left hand and extend left arm across body to reach dumbbell to right knee, rotating torso to right as you go.
  • Return to center crunch, pass dumbbell to right hand and repeat (extend right arm across body and rotate to left) to complete 1 rep.
  • Do 20 reps, alternating sides, without lowering shoulders or heels to floor until finished.

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tarat19721 wrote:

I have to say, I love the exercises on this site but someone should know that most of the videos are missing!

4/16/2012 02:47:51 PM Report Abuse

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