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The Beach Body Boot Camp Workout

Tone your abs, arms, butt, and thighs while you lose up to 10 pounds with our ultimate bikini-body fitness plan! You'll shape sexy muscles and trim every trouble zone so you can bare it all on the beach with confidence.

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Cheyenne Ellis
Cheyenne Ellis
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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

Get more: Sign up for the complete plan and get access to:

  • Tons more eat-light recipes
  • Cool calorie-counting tools to help you see your progress
  • A chance to win a sweat-tastic trip for two to the dreamy Windjammer Landing Villa Beach Resort in Saint Lucia or a Life Fitness F1 Smart Home Treadmill

Sign up here for the complete plan!

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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

Untitled Document

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

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Cardio Option 2: After-Burn Blast

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

Untitled Document

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

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Cardio Option 3: Seriously Sizzling

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

Untitled Document

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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