How to Be A Beach Bombshell – The Workout Girl

How to Be A Beach Bombshell

Bathing suit season is something that is highly dreaded by many women around the world.  When I ask women why this is the case, many claim that it’s because they don’t want to show their stomach.  Now listen up, ladies, because I’m about to let you in on a little secret…it’s not having a Size 0 that makes you sexy; it’s having confidence and knowing that you’re an amazing woman.  While this workout is designed to help to tone up your tummy, it can also help to boost your confidence.  So rock out in that bikini and strut the sand like it’s your runway!

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout. It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-medicine ball

Circuit 1 – Do 3x Through

A) The “Bunny Hop” – Begin in a position as if you’re going to do a push up.  Keeping your feet together, jump both of your feet to the right, back to the center, to the left, and back to the center.  Repeat nonstop for 30 seconds.  Feel the burn!

B) “Super Workout Girl” – Begin by laying on your stomach on your mat with your arms outstretched in front of you.  Simultaneously lift your arms and legs off of the ground as high as you can and hold for 3 seconds.  Repeat 10x.

C)  The “Cyclist” –  Begin by laying on your back on your mat with your knees bent and your feet on the floor.  Cross your arms behind your head.  Lift your feet off the ground so your knees are in towards your chest.  Extend your right leg out of in front of you.  Then, twist your torso to touch your right elbow to your left knee.  Bend your right leg to return your knee in towards your chest.  Then, extend your left let out in front of you.  Twist your torso to touch your left elbow to your right knee.  Repeat 20x each side, alternating sides.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Twist N Shout” – Lay on your back on your mat holding a medicine ball at your chest.  Simultaneously lift your legs, chest, and shoulders a few inches off of the ground.  Holding this position, twist your torso to the right and tap the medicine ball on the ground to the right of you.  Without stopping, twist all the way to the left and tap the medicine ball on the ground to the left of you.  Continue nonstop twisting 12x on each side, alternating sides as you go.

E)  The “Bees’ Knees” – Lay on your back with your arms resting at your sides.  Keeping your legs together, lift both legs off of the ground until they are at a 45 degree angle to the floor.  Then, bend your left knee to bring your knee in towards your chest.  Lift your torso off the ground, and grab your left knee.  With control, lower your torso back to the ground and unbend your left knee so it is in line with your right leg.  Next, bend your right knee to bring your knee in towards your chest.  Lift your torso off the ground, and grab  your right knee.  With control, lower your torso back to the ground and unbend your right knee so it is in line with your left leg.  Repeat 12x each knee, alternating legs.

F) The “Bowled Over” – Lay on your back with your arms resting at your sides.  Keeping your legs together, lift both legs off of the ground until they are at a 45 degree angle to the floor.  Then, raise both arms in the air so that they are parallel to your legs.  Hold this position while pulsing your arms up and down for a count of 60.

circuit 2


Circuit 3 – Do 2x Through

G) The “6-Pack Maker” – Lay on your back on your mat with your arms resting at your sides.  Keep your legs outstretched in front of you.  With control, lift your legs  up to a 45 degree angle, and then slowly lower your legs to a few inches off of the ground.  Repeat 12x.

H) “What Love Handles?” – Lay down on your mat on your right side, with your left leg resting on top of your right leg.  Supporting yourself on your right forearm and your feet, lift your body off the mat and move your hips up and down only a few inches, never letting your hips touch the mat.  You can rest your left arm in front of you on the mat (or hold it up in the air for more of a challenge).  Lift and lower your hips x 10.  Repeat on your left side.

I) The “Playing Catch” – Begin by laying on your back on your mat holding a medicine ball behind your head.  With control, slowly sit up and bring the medicine ball up overhead.  As your raise the ball overhead, toss it to your friend standing across from you.  As you lower your torso back to the ground, have your friend toss the medicine ball back to you and catch it.  Lower the ball back to the ground behind your head as you lower your torso.  Repeat 12x.

circuit 3


Fitness Tip of the Day

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xoxo,

Workout Girl

 

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