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The Beach Body Boot Camp Workout

  • Cheyenne Ellis

    How It Works

    To craft the best, most badass beach boot camp, FITNESS headed straight to Southern California. "Every workout, you'll sculpt your arms, chest, abs, butt, and legs," says Mark Harari, owner of Pulse Fitness Studio in Sherman Oaks, who created this amazingly effective firm-it-all session.

    Do the moves on the following slides three days a week, plus one of the cardio options two days a week for a hot bod in just a few weeks.

    What you'll need: A resistance band

     

  • Cheyenne Ellis

    Squat and Twist

    Targets: Shoulders, back, abs, obliques, butt, and legs

    • Tie one end of band to a doorknob (or other secure object) and clasp hands around other end. Stand with left side facing door, feet shoulder-width apart, and extend arms in front of you at shoulder level.
    • Squat, keeping knees behind toes.
    • As you stand back up, pivot on left foot to right while rotating torso and arms to right. Rotate back to center, returning to squat position.
    • Do 12 reps; switch sides and repeat. Do 3 sets.
  • Cheyenne Ellis

    Hike and Row

    Targets: Shoulders, back, biceps, abs, butt, and legs

    • Tie one end of band to a doorknob in front of you and hold other end in right hand. Stand with feet hip-width apart, left arm by side, right arm extended in front of you at shoulder level.
    • Step or lunge right foot behind you and bend left knee slightly.
    • Simultaneously lift right knee to hip level in front of you while pulling right hand toward chest, driving elbow directly behind you. Extend right arm as you return to lunge to complete 1 rep.
    • Do 15 to 20 reps; switch sides and repeat. Do 3 sets.
  • Cheyenne Ellis

    Proposal Curl

    Targets: Biceps, butt, and legs

    • Holding one end of band in each hand, arms by sides and palms forward, stand with right foot on center of band; place left toes on floor slightly behind you.
    • Lunge left leg back as you curl hands toward shoulders, keeping elbows by sides. Return to start.
    • Do 10 reps; switch legs and repeat. Do 3 sets.
  • Cheyenne Ellis

    T Is for Triceps

    Targets: Upper back and triceps

    • Stand with feet shoulder-width apart, holding band in both hands so that it's taut when arms are straight out to sides at shoulder level.
    • Keeping arms at shoulder level throughout, bend left elbow to bring left hand in front of chest, palm facing in; extend left arm to return to start.
    • Do 12 reps. Switch arms and repeat. Do 3 sets.
  • Cheyenne Ellis

    Rock Band

    Targets: Back, biceps, abs, butt, and legs

    • Holding one end of band in each hand, arms by sides, stand with left foot on center of band; place toes of right foot on floor slightly behind you.
    • Lift right leg behind you as you hinge forward from hips until body and leg are nearly parallel to floor.
    • Maintaining position, pull ends of band toward ribs. Return to start.
    • Do 10 reps; switch legs and repeat. Do 3 sets.
  • Cheyenne Ellis

    Side-Plank Pull

    Targets: Shoulders, back, abs, obliques

    • Tie one end of band to a doorknob and hold other end in left hand. With back facing door, get into side plank on floor: Lie on right side, propping torso on right elbow with hips and legs stacked, then lift hips. Extend left arm up, palm forward.
      Keeping left arm extended and abs engaged, rotate torso to right until it faces floor and left arm reaches toward floor. (Rotate body rather than just pull with arm.) Return to start.
    • Do 10 reps; switch sides and repeat. Do 3 sets.
  • Cheyenne Ellis

    Flying Sumo

    Targets: Shoulders, back, butt, and legs

    • Stand with feet slightly wider than shoulder-width apart, toes pointed out 45 degrees, holding band in front of you at shoulder level with arms straight and hands about shoulder-width apart.
    • Keeping arms extended, lower into a squat.
    • Stand up and pull arms apart until they're directly out to sides; squeeze shoulder blades together. Return arms to start.
    • Do 3 sets of 12 reps.
  • Cheyenne Ellis

    Resist-a-Push

    Targets: Chest, triceps, and abs

    • Start on floor in full push-up position (balancing on hands and toes, body forming a straight line) with one end of band under each hand, band wrapped tautly behind middle of back. MAKE IT EASIER: Do a modified push-up, on knees.
    • Bend elbows to lower, then press up to start.
    • Do 3 sets of 10 reps.
  • Cheyenne Ellis

    Part 2: Cardio

    Get a bigger body payoff by mixing cardio and toning just right. "Do one of these cardio sessions immediately after the sculpting workout and you'll burn at least 500 calories and increase the amount of fat you melt," says Harari, who uses a firm-then-burn formula like this one with such celeb clients as Natasha Henstridge and Lindsay Price. "Or go with the Option 3 routine four times a week between strength days." Pick any activities you enjoy — running, walking, cycling, stairclimbing, elliptical — and follow the intervals.

    Free Move-It Tunes

    Get a free podcast of these cardio sessions from Motion Traxx! You'll hear audio cues to pick up the pace that are matched to beat-specific music. The only thing you need to do is lace up!

    Download the cardio playlists from iTunes here

  • Shutterstock

    Cardio Option 1: Work Your Booty Off

    Butt-firming bonus! 45 minutes of hitting the hills on the treadmill or elliptical (Do it after toning or on its own.)

    Warm up, 5 minutes

    Effort: Easy

    Incline: 0


    MOVE

    EFFORT

    INCLINE

    MINUTES

    Warm up

    Easy

    0

    5

    Speed up

    Moderate to hard

    0

    5

    Recover

    Easy

    0

    1

    Speed up; increase incline 1 point every 2 min

    Hard

    1-5

    10

    Recover

    Easy

    5

    1

    Speed up; increase incline 1 point every 2 min

    Hard

    6-10

    10

    Recover

    Easy

    10

    1

    Speed up; increase incline 1 point every 2 min

    Hard

    11-15

    10

    Cool down

    Easy

    0

    2

  • Shutterstock

    Cardio Option 2: After-Burn Blast

    A steady and sweaty 30- to 40-minute workout ideal for post-toning


    MOVE

    EFFORT

    MINUTES

    Warm up

    Easy

    5

    Speed up

    Moderate to hard

    2

    Recover

    Easy

    1

    Gradually increase speed and distance as you get fitter

    Moderate to hard

    20-30

    Cool down

    Easy

    2

  • Shutterstock

    Cardio Option 3: Seriously Sizzling

    A turn-up-the-sweat 35- to 45-minute routine best to do between toning days.


    MOVE

    EFFORT

    MINUTES

    Warm up       

    Easy

    3

    Jog

    Moderate

    2

    Run

    Hard

    2

    Recover

    Easy

    1

    Repeat jog-run-recover set 3 times, increasing run time by 1 min each set

    Moderate to hard

    21

    Jog

    Moderate

    1

    Sprint

    Very hard

    1

    Repeat jog-sprint sets up to 6 times

    Moderate to very hard

    2-12

    Cool down

    Easy

    2

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