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Get Your Best Beach Body: Fat-Blasting Strength Circuit

  • Lynda Churilla

    Flamingo Balance

    Targets: Arms, core, glutes, thighs; improves balance

    • Stand with feet staggered, right foot forward, holding dumbbells.
    • Lean forward slightly and lift left foot, toes pointed, bringing leg to hip height and left hand to hip. At the same time, raise right arm to shoulder height, palm down; rotate hand so palm faces up and curl weight toward shoulder.
    • Touch toes back down for a moment and repeat.
    • Do 8 to 12 reps; switch sides.
     
  • Lynda Churilla

    Plank Twist to Dog Split (A)

    Targets: Arms, chest, core, hips, legs

    • Begin in full push-up position, hands on mat under shoulders and legs extended behind you, abs tight.
    • Bring right knee toward left elbow without lifting hips; hold for 2 counts.
    • Lynda Churilla

      Plank Twist to Dog Split (B)

      • Bring right leg back and lift it as high as you can, opening the hip.
      • Do 8 to 12 reps of both A and B; switch sides.
       
    • Lynda Churilla

      Cardio Move! Pendulum

      Do this move for one minute.

      • Stand with feet together, arms at sides.
      • Lift right leg out to side at hip height and right hand out to shoulder height, palm down, while sweeping left hand across body.
      • Quickly switch sides, lifting left hand and leg to left side while sweeping right hand across body.
      • Continue, moving quickly but with control, alternating sides.
    • Lynda Churilla

      Wide-Leg Plank with Jab

      Targets: Shoulders, back, arms, core

      • Start in full push-up position with legs a few inches wider than shoulder-width apart and a dumbbell near right hand.
      • Grab dumbbell and punch right hand under body toward left side.
      • Return to start and lower weight to floor; repeat.
      • Do 8 to 12 reps; switch sides.
       
    • Lynda Churilla

      Oblique Twist with Leg Extension

      Targets: Arms, abs, obliques, thighs

      • Lie on right side, knees slightly bent and legs stacked in front of body; hold both dumbbells in front of chest.
      • Lift weights across body toward left side while extending left leg.
      • Crunch up for 2 counts, then return to start, lowering leg.
      • Do 8 to 12 reps; switch sides.
    • Lynda Churilla

      Cardio Move! Pendulum (Repeat)

      Do this move for one minute.

      • Stand with feet together, arms at sides.
      • Lift right leg out to side at hip height and right hand out to shoulder height, palm down, while sweeping left hand across body.
      • Quickly switch sides, lifting left hand and leg to left side while sweeping right hand across body.
      • Continue, moving quickly but with control, alternating sides.
       
    • Lynda Churilla

      Front Lunge to Warrior (A)

      Targets: Shoulders, arms, core, glutes, thighs

      • Stand with feet hip-width apart, holding a dumbbell in each hand.
      • Lunge forward with right leg, bending knee 90 degrees; at the same time, lift arms to chest height.
    • Lynda Churilla

      Front Lunge to Warrior (B)

      • Hinge forward at the hips and lift left leg behind you to hip height; balance for 2 counts.
      • Return to start and repeat.
      • Do 8 to 12 reps; switch sides.
       
    • Lynda Churilla

      Single-Leg Lunge Rotation (A)

      Targets: Shoulders, obliques, glutes, thighs

      • Stand with feet hip-width apart, a dumbbell in each hand. Raise right arm overhead, with palm facing in, while lifting right knee to hip height, left hand by hip.
      • Lynda Churilla

        Single-Leg Lunge Rotation (B)

        • Squat with left leg, bringing weight toward outside of left knee, as you lift right leg behind you, bringing heel to hip height. Hold for 2 counts.
        • Stand up, balancing on left leg, and repeat.
        • Do 8 to 12 reps; switch sides.
      • Lynda Churilla

        Cardio Move! Repeater Knees

        Quickly repeat this move for 30 seconds on each leg.

        • Stand with feet hip-width apart, holding weights overhead above right shoulder.
        • Step left foot back; keep right knee slightly bent.
        • Lower weights toward hips as you bring left knee into chest, moving quickly but with control.
      • Lynda Churilla

        Toe Squat with Overhead Reach

        Targets: Shoulders, core, hips, glutes, thighs, calves

        • Stand with feet together, knees and ankles touching and arms raised overhead, holding a dumbbell in each hand with palms facing forward.
        • Lower hips into a half-squat, then lift heels, balancing on balls of feet. From here, lift and lower glutes about 4 inches.
        • Do 8 to 12 reps.
      • Lynda Churilla

        Quad Stretch with Biceps Lift

        Targets: Biceps, abs, quads

        • Kneel on mat with legs hip-width apart, arms extended in front of body at chest height with elbows slightly bent, holding dumbbells with palms facing up.
        • Keeping upper body still and abs tight, lean back 45 degrees from hips. From here, slowly lift and lower arms about 4 inches.
        • Do 8 to 12 reps.
      • Lynda Churilla

        Cardio Move! Repeater Knees (Repeat)

        Quickly repeat this move for 30 seconds on each leg.

        • Stand with feet hip-width apart, holding weights overhead above right shoulder.
        • Step left foot back; keep right knee slightly bent.
        • Lower weights toward hips as you bring left knee into chest, moving quickly but with control.
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