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Ready, Set, Summer! The 2014 FITNESS Better Body Plan

Get ready to lose 10 pounds in 4 weeks, just in time for summer.

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Woman playing beach volleyball in bikini
James Farrell
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About This Workout

Sunny news, bikini boot camper: You're about to really cinch it in -- and get the best curves and cuts -- for that teeny two-piece. "By using just your body weight and a towel, this workout will tighten every inch of you, trouble zones and all," says your trainer Tiffany Rothe, the creator of Inner Circle FitClub online training. Bust out Rothe's towel tone-up here three days a week; that's her showing you how it's done. Let's grab a towel and go!

Watch this video

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Rocket Squat

Targets abs, butt, quads, and calves

  • Stand with feet together, arms by sides. Lower into a deep squat position with elbows bent and touching knees, fists just under chin.
  • Jump up as high as you can, thrusting hips forward, chest lifted, as you swing arms down by sides and slightly behind you. Return to squat and repeat.
  • Do 3 sets of 25 reps.

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Fire Hydrant

Targets back, abs, butt, outer thighs, and quads

  • Stand with feet together, knees slightly bent, and hinging forward from hips, place both palms above left knee.
  • Lift bent right leg behind you with heel as high as you can. Keeping right knee bent 90 degrees throughout, draw a counterclockwise circle with knee.
  • Do 15 reps; switch sides and repeat. Do 3 sets.

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Lunge Twist

Targets shoulders, obliques, butt, and legs

  • Stand holding ends of a towel with both hands in front of thighs, palms facing in (keep tension in towel). Step back with left leg into a lunge, both knees bent 90 degrees.
  • Maintaining lunge throughout, fold forward from hips to touch towel across right foot, then straighten up as you raise towel overhead.
  • Twist torso to right, then to left. Return to center and repeat, lowering towel to foot.
  • Do 20 reps; switch legs, repeat. Do 3 sets.

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Princess Push-Up

Targets chest, arms, and abs

  • Start on floor on all fours, knees bent 90 degrees, hands directly under shoulders, palms atop ends of towel.
  • Keeping shoulders over hands, slide towel forward as you lower hips until body forms a straight line from shoulders to knees.
  • Bend elbows to lower chest toward floor, then push up.
  • Slide hips and hands back to start.
  • Do 3 sets of 15 reps.

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Plank Jack

Targets shoulders, abs, butt, hamstrings, and calves

  • Start on floor in full plank position with feet hip-width apart, palms directly under shoulders.
  • Hold plank for 30 seconds, then hop feet out wider than shoulder-width (as if doing a jumping jack) and back in again. Do 10 reps.
  • Do 3 sets, lowering knees to floor to rest for 15 seconds in between.

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Towel Biceps Curl

Targets biceps, abs, hips, butt, and quads

  • Stand with feet together and wrap towel behind right knee, holding ends of towel with both hands in front of thigh.
  • Bending elbows by sides, pull ends of towel to lift bent right knee to hip level in front of you.
  • Lower arms to bring right leg halfway down; repeat.
  • Do 15 to 20 reps. On last rep, keep right leg lifted and do 10 pulses, lifting and lowering knee 1 inch.
  • Switch sides and repeat. Do 3 sets.

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Triceps Lift

Targets shoulders, triceps, and quads

  • Stand with feet together, arms by sides, holding ends of towel behind back (keep tension in towel), palms facing forward.
  • Squat and fold forward from hips until back is parallel to floor and towel is touching heels.
  • Maintaining squat position, pull arms up as high as you can, then lower to touch towel to heels.
  • Do 20 reps; on last rep, with arms lifted as high as possible, do 10 pulses, lifting and lowering arms 1 inch. Do 3 sets.

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Towel Snap

Targets shoulders, abs, butt, and legs

  • Stand with feet together, knees slightly bent, and hold ends of towel in both hands overhead, palms forward (keep tension in towel).
  • Keeping arms straight, lower arms forward to chest level as you swing right leg forward to touch shin to towel.
  • Do 30 reps, alternating sides. Do 3 sets.

Originally published in FITNESS magazine, May 2014.

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lizzy29239668 wrote:

@CloudSleeping - It's a good thing that you found it difficult, that's where you see progess. Remember, your diet is also very important if you want to see the best results. A generic rule of thumb is 80% diet 20% exercise. If you're looking for a program that actually works, I highly recommend you visit: - - It's brilliant. Good luck!

6/27/2014 07:54:59 PM Report Abuse
lizzy29239668 wrote:

Definitely one of the best plans on this website. Good job fitness!

6/27/2014 07:51:40 PM Report Abuse
deno1226 wrote:

guys this workout method works.....

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6/10/2014 08:59:48 AM Report Abuse
cloudsleeping wrote:

Was a difficult workout. Could only do one set of everything all the way through. Wish there was a way to track this workout on the 'fitness tracker,' that is on this website no less!

5/17/2014 07:02:55 AM Report Abuse
tpavur88 wrote:

Thank you so much for having a how to video for all the moves. I saw this workout in the newest fitness issue and tried it. Now I can do the moves properly, because I did some of them wrong.

5/3/2014 12:17:19 PM Report Abuse
Contoursexpres wrote:

All the fitness workouts shared here are so easy and workable. Thank you for sharing. health club in Malaysia

4/30/2014 05:53:43 AM Report Abuse
Contoursexpres wrote:

This is very much great and hope fully nice blog. Every body can easily found her need able information. I am visit first time but I fond many use full article. I will back again when get time.

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