The Beach Body Workout – The Workout Girl

The Beach Body Workout

If someone told me I’d have to wear clothing that was 100% stretchy, offered no support for “the girls” (AKA your boobs), and revealed more skin that not, I’d tell them they’re crazy.  And that’s the moment you realize that they’re talking about bathing suits.  If you think about it, the bathing suit holds so much power – people change their entire diets, workout habits, and lifestyles just to look good in their bathing suits over the Summer.  If you’re feeling nervous about bathing suit season, sneak this workout into your fitness routine and you’ll soon have the confidence to show that itty bitty bathing suit who’s boss.  It’s time to walk around like you own yourself. :)

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 a lot easier.

Equipment:

-free weights (8 lb), medicine ball

Circuit 1 – Do 3x through.

A) The “Lunge-A-Thon” –  Do 15 lunges across the room holding 8 lb weights just above your shoulders. As you lower into a lunge, lift the weights straight overhead.  Oh yeah,  I went there.

B) The “Lovehandle Destroyer” – Lay on your side on your mat, with one leg resting on top of the other.  With control, lift both legs as high as possible (keeping your feet together).  Lower your legs to just above the ground.  Repeat 15x, and then repeat 15x more on the other side.

C)  The “Old School Stylin'” – Do as many jumping jacks as you can for 30 seconds.



Circuit 2 – Do 3x through. 

D)  The “Squatter” – Begin by standing on your mat with legs shoulder-width apart.  Squat down (chest out! butt out!).  As you come up out of the squat, jump in the air.  Land in another squat.  Repeat 12x.

E) The “Girly Push Ups” –  Begin in a position as if you’re going to do a push up, except bend your knees so that your knees are on the ground.  Do 10 push ups.  Keep your weight forward, and keep your back straight.

F) The “Reachin’ Out” – Lay on your back on your mat with your legs extended.  Rest both of your arms at your sides.  Bend your right knee to rest your right foot on the ground.  Raise your right arm in the air so that it is perpendicular to the ground.  Keeping your abs tight, lift your torso towards you knee.  Keep your right arm perpendicular to the ground the entire time.  With control, lower your torso back to the ground.  Repeat 15x, and then repeat 15x more with your left arm and left knee.



Circuit 3 – Do 2x through.

G) The “Quick Pick-Me-Up” – Begin by standing on your mat in front of a medicine ball, which is resting on the ground.  Squat down without letting your knees go past your toes.  Grab the medicine ball and lift it up to your chest as you stand up.  Then, lift the medicine ball straight overhead.  With control, lower the medicine ball to chest height.  Squat down and return the medicine ball to the ground.  Return to standing.  Repeat 12x.

H) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows so that your forearms are on the ground, and you are resting on your forearms instead of your hands.  All your weight should be supported by your forearms and your toes.  Hold this position for 30 seconds.

I)  The “Midsection Maintenance” – Begin in a position as if you are going to do a push up.  Rotate your body 180 degrees to the left so that your left leg is resting on top of your right, and just your right hand is on the ground.  Holding this position and keeping your abs tight, lift and lower your hips 15x, then repeat 15x more on your right side.




Fitness Tip of the Day

Dancing is a workout too!  Remember that if make your workouts fun, you’ll be more inclined to stick to your fitness goals!

 

xoxo,

Workout Girl

 

Discussion

One Response to “The Beach Body Workout”

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    Posted by Lottie1979 | July 24, 2017, 11:24 am

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