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So Long, Sarong! Get a Beach-Ready Body

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Circuit 1: Firm Your Butt

1. Straddle Squat

  • Hold a dumbbell in each hand and stand straddling a step positioned vertically (use two risers underneath each end) with toes and knees pointed forward (not shown).
  • Bend knees 90 degrees, squatting down; keep chest lifted.
  • Place weights on the ground outside your feet.
  • Return to standing position, then squat down again to grab the weights; stand up and repeat for 1 minute.

Cardio Burst (intermediate/advanced only): Run as hard and as fast as you can in place for 1 minute, raising knees to hip height.

Tip: Get more out of lower-body moves by contracting your abs -- you'll improve your balance and stability, so you can work harder.

2. Weighted Bridge

  • Lie on bench with heels on the ground about hip-width apart.
  • Hold one dumbbell in each hand with arms extended, thumbs pointed in toward middle of chest (not shown). Keep the weights parallel to your chest and lift hips into a high bridge, tightening glutes.
  • Hold this position for 1 minute and alternate slow-motion punches over your chest.

Cardio Burst (everyone): Run in place for 2 minutes.

Tip: A beginner? Do just one complete circuit all the way through, then add another round as you get stronger.

3. Sit Squat

  • Stand with feet hip-width apart, facing away from the end of the step; extend arms in front to chest height.
  • Shift body weight back into heels and find your balance (not shown).
  • Squat low until you're sitting on top of the step or hovering just above; squeeze glutes hard to stand back up. Repeat for 1 minute.

Advanced Option: Hold a dumbbell in each hand at your sides.

Cardio Burst (intermediate/advanced only): Run in place for 1 minute.

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