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Get a Bikini Body in 4 Weeks

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Double Your Results

Maximize results in your regular routine by following these workout strategies from Marcus C.C.W. Elliott, MD, a sports-medicine and performance expert based in Santa Barbara, California.

Push Yourself

Eke out two more reps when you're lifting weights, add 10 minutes to your typical cardio routines, make one weekly aerobic workout last longer than 45 minutes. "Over time, small changes like these can make a big difference in your body," says Dr. Elliott.

Mix It Up

Try doing two different cardio activities per workout. Instead of walking for 30 minutes on the treadmill, for example, walk for 20 minutes and jump rope for 10. "You'll challenge your cardiovascular system and prevent overuse injuries," says Dr. Elliott.

Add Intervals

Include a few high-intensity intervals in two of your cardio workouts each week. After warming up, do one minute of high-intensity activity (an 8 or a 9 effort level on a scale of 1 to 10) followed by three minutes of moderate exertion (5 to 6 on the same effort scale). Repeat for a total of five intervals, then cool down for a few minutes.

Stretch Smarter

Instead of taking a break between weight-lifting sets, stretch for 30 seconds as a form of active rest. You'll save time, streamline your routine, and keep your heart rate slightly boosted, says Dr. Elliott.

 

Originally published in Fitness magazine, June 2005.

 

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bmason3025989 wrote:

I've been through various weight loss options. Be sure to check out vitamin herbs and supplements that can speed up the muscle building process. They can be found at this website I've found. http://www.fitnessdvd.info

2/24/2014 08:32:46 PM Report Abuse
supa_yeller_gal wrote:

Are exercises 1-9 supposed to be workouts we do everyday??

10/28/2013 06:37:10 AM Report Abuse
debbigoforth wrote:

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10/13/2013 01:10:13 AM Report Abuse
Ivandkatie1 wrote:

This is great! Smooth, easy to do at home, and challenges a variety of different muscles. I'll be doing this all spring.

4/9/2013 04:38:42 PM Report Abuse
vegas_girl94 wrote:

Is this workout actually working for everyone? I'm trying to find a good workout so I can be "bikini ready" for my bahamas vacation this august and currently I have no muscles and am about 30 pounds overweight.

2/26/2013 11:44:22 PM Report Abuse

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