We all have looked in awe at women with beach bodies, silently wishing we could achieve the same! Why not? With strong determination and dedication, you can have what you desire. It is time to get that beach body that you keep talking and thinking about! Sally Jones, COO and head coach of a fitness company, will be focusing on seven exercises to get that bikini body. This workout is guaranteed to reduce that stubborn fat and blast away those unwanted calories by immediately boosting your metabolism. Believe it or not, this can be done in as little as 20 minutes!
She will be focusing on bodyweight exercises that can be done anywhere, anytime with no equipment at all… The most effective form of workout is to do high intensity interval training (HIIT) so for all the below exercises you will do 12-15 repetitions with 30 second rest (apart from the plank). Once you have completed all the exercises mentioned below, that is one circuit completed. Repeat the circuit three to four times. So, let’s get started and don’t forget to hit the beach soon!
Alternate lunges
Again, stand in an upright position with feet shoulder width apart and place your hands on your hips, now step forward with the right leg and lower your body down into a right angle (at least 90 degrees) the rear knee will lower and be just off the floor (do not allow your back knee to touch the floor), always keep in mind that the front knee does not go ahead of the toes. Reverse the action and repeat with opposite leg.
Push up
Get into the standard push-up position, ensure your hands are shoulder-width apart, aligning your wrist with your shoulders. Lower your body in one line whilst pushing your elbows out so that you go as close to the floor as possible without touching it. Gradually rise back up and repeat. If you are a complete beginner, you can do an assisted push-up by resting your knees on the ground for support.
Burpee
Stand up straight with your feet shoulder width apart, then in one swift movement lower your body into a standard push up position by kicking both your feet behind you, reverse the movement and jump up in the air. Continue the same motion again.
Hip thrusters
On the floor lie down with your face facing upwards and your back to the floor (supine position), bring your knees in so your feet are flat on the ground, place your arms by your side and drive up through your heels and upper back to lift your glutes up off the ground, while keeping the upper back grounded. Gradually, lower your back down to the ground and repeat the movement.
Squat
Stand in an upright position with your feet shoulder-width apart, extend your arms straight out in front of you or clasp your hands together to help keep your balance. Post this, sit down as if you were going to sit back on a chair, your hips need to be pushed back. Continue the movement until your thighs are parallel with the floor, then reverse the action and stand back up. When squatting down, do not allow the knees to go beyond the toes.
Plank
The final exercise is the good old plank. Get back into your standard push up position, now lower your forearms down so they are parallel and touching the ground. Ensure your body is in a straight line, hold this position for as long as you can whilst still breathing (max 30 seconds) relax and repeat this for four times.
Mountain climbers
Get in to a standard push-up position, you then need to drive one knee upwards towards the chest (midsection of your body) and reverse the motion, repeat with the opposite leg. This should be completed in one fast/swift movement. Ensure the knees do not touch the floor. This is classed as one rep.
