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The Beach Body Boot Camp Workout, Part 2

Itsy-bitsy two-piece? Bring it! This supersimple, superfast exercise and diet plan will help you firm up, pare down, and tone all over. Dive into month two of the program. Your hottest summer begins here!

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Cheyenne Ellis
Beach Body Cardio
Cheyenne Ellis
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Tighten and Tone

We've stepped up the ab-flattening, thigh-frying power of your sculpting routine. "Each of these total-body exercises also works your abs and adds a balance challenge for your legs," says celebrity trainer Mark Harari, owner of Pulse Fitness Studio in Sherman Oaks, California, who designed this ultimate flab-fighting plan exclusively for FITNESS. Aim to do the routine three days a week for the speediest route to Bikiniville.

What you'll need: A pair of 5- to 12-pound dumbbells

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

  • Extra workout ideas and motivation
  • Quick and healthy recipes galore
  • A chance to win a tropical 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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Around the Back

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

  • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
  • Lift bent left knee to hip level in front of you and bring arms, elbows bent, behind back so that palms face forward and dumbbells touch butt. MAKE IT EASIER: Stand on both feet.
  • Straighten arms and slowly raise them out to sides at shoulder level, palms forward, then lift them overhead.
  • Lower straight arms out to sides, then bring dumbbells behind butt.
  • Do 12 reps, keeping left leg lifted throughout; switch legs and repeat. Do 2 to 3 sets.
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Sweeper

Targets: Abs, butt, and legs

  • Stand with feet hip-width apart, elbows bent by sides, fists in front of chest. Lunge back with right leg, bending both knees 90 degrees.
  • Keeping left knee bent, lift right foot off floor and sweep extended right leg out to side, toes pointed.
  • Without pausing, sweep right leg forward, flexing foot. MAKE IT EASIER: Touch right foot down in each position.
  • Lunge back with right leg to complete 1 rep.
  • Do 10 reps; switch legs and repeat. Do 2 to 3 sets.

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Sumo Squeeze

Targets: Triceps, abs, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, toes pointed out 45 degrees, holding a dumbbell in front of hips with one end in each hand.
  • Lift arms overhead and lower dumbbell behind head, elbows bent out to sides; then squat, keeping knees behind toes.
  • As you stand up again, bring elbows in toward each other. Hold for one count; return to squat.
  • Do 2 to 3 sets of 12 reps.

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Standing Side Crunch

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

  • Stand with feet shoulder-width apart, holding a dumbbell in right hand, right arm extended overhead with palm facing left, left arm slightly out to side.
  • Simultaneously lift bent right knee out to side at hip level and lower right elbow to meet knee.
  • Return to start. MAKE IT EASIER: Lightly hold on to the back of a sturdy chair with left hand.
  • Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

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Torso Twist

Targets: Back, arms, abs, obliques, butt, and legs

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Iron Bird Dog

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

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Bell Curve

Targets: Abs, obliques, and legs

  • Lie faceup on floor with legs together, knees bent 90 degrees and aligned directly over hips, shins parallel to floor; rest a single dumbbell horizontally across ankles so that it is steady.
  • Place arms by sides, hands below butt, and lift head and shoulders off floor. MAKE IT EASIER: Do move without dumbbell.
  • Keeping head and shoulders lifted throughout, slowly extend legs in front of you, lowering them toward floor without touching heels down; bend knees to return to tabletop position.
  • Do 2 to 3 sets of 10 reps.
  • Trainer's tip: Don't overly flex feet during this move. The key to preventing the dumbbell from rolling forward or off to the side is to keep shins parallel to floor as you lower and lift legs.

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Side-Plank Crank

Targets: Back, shoulders, triceps, abs, and obliques

  • Holding a dumbbell in left hand, get into side plank position on floor: Lie on right side with hips and legs stacked and prop torso on right elbow; lift hips. Bring bent left elbow by side so that dumbbell is in front of belly.
  • Maintaining side plank and keeping left elbow glued to side, lift left forearm to point toward ceiling.
  • Slowly extend left arm straight up, then bend elbow 90 degrees to lower dumbbell behind head; extend arm up again.
  • Lower left arm back to start.
  • Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

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Cardio

Your goal: Do at least three cardio workouts a week. (It's a key to dropping 10 pounds this month if you're trimming back to 1,500 calories a day.) Enjoy your favorite sweaty classes and outdoor fun -- they count! -- and mix things up for maximum melting with these interval routines from Harari. "You'll be working your muscles in a different way to burn tons of calories and prevent boredom," says the trainer, who made each fresh session easy to remember. Walk, run, hike, bike or hit the cardio machines; you choose how to lose.

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: Cardio-Sculpt Combo

Pause your pace for Harari's signature twofer 45-minute session. Do it on its own or right after you sculpt.

MOVE

EFFORT

MINUTES

Warm up

Easy

5

Speed up

Moderate to hard

4

Slow down and stop (or step off machine), then do as many push-ups as possible (on knees or toes)

Moderate

2

Resume cardio

Moderate to hard

5

Slow down and stop (or step off machine), then do as many regular squats or squat jumps as possible

Moderate

2

Repeat the push-up, cardio, squat sequence two times

Moderate to hard

18

Recover

Easy

1

Sprint

Hard

1

Cool down

Easy

5

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Cardio Option 2: I Like to Move It, Move It

Try this 30- to 40-minute interval routine post-strength session or as a stand-alone.

MOVE

EFFORT

MINUTES

Warm up

Easy

5

Speed up

Moderate to hard

2

Sprint

Hard

2

Recover

Easy

1

Repeat the sprint-recover combo 5 to 8 times

Easy to hard

15 to 24

Cool down

Easy

5 to 6

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Cardio Option 3: Burn, Baby, Burn

Challenge your muscles with extra resistance to torch more calories and build strength with this 45-minute session. Do it between toning days.

MOVE

EFFORT

MINUTES

Warm up

Easy

3

Speed up

Moderate

3

Go fast

Hard

3

Recover

Easy

1

Turn up the resistance: Head uphill, shift gears on your bike or slow down, stop (or step off cardio machine) and do walk lunges

Moderate

2

Repeat the go-fast, recover, resistance sequence 3 times

Moderate to hard

18

Speed up

Moderate

1

Sprint

Hard

1

Repeat the speed up-sprint combo 4 times

Moderate to hard

8

Cool down

Easy

5

Originally published in FITNESS magazine, June 2011.

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