Looking and feeling good in a bikini is as easy as 1-2-3. First, do
Cardio Do four minutes of fast, intense cardio intervals. Research shows that when you go back and forth between periods of maximum effort and rest (known as Tabata intervals), it takes your body longer to recover, so you continue to
Sculpt Grab a set of 5- to 10-pound dumbbells and a stability ball. The toning moves are grouped into two circuits. Complete each circuit three times, moving quickly.
Abs Wrap up with the ultimate tight-tummy toner. Next stop: six-pack city!
Your fat-burning beginning
Choose any heart-pumping activity you enjoy (like jumping rope). Did you know Minnillo was actually a jump rope phenom back in the day? "When I was living in Turkey as a kid, I was on a traveling team and performed all over the country," she says. Warm up for five minutes. (On a scale of 1 to 10, where 1 is super easy and 10 is superhuman, work at level 3 or 4.) Next, go as hard as you can (about level 9) for 20 seconds, then slow down (level 2) or stop altogether for 10 seconds. Repeat the sequence (minus the warm-up) eight times for a total of four minutes. You can do it!
Time to tone: Complete the indicated number of reps for this and the next two moves, then repeat the cycle two more times.
Stand with feet hip-width apart, a weight in each hand, palms facing thighs. Squat, lowering weights toward feet (as shown). Return to start. Do 12 reps.
works butt, back, abs, thighs, hamstrings, calves
Stand with feet hip-width apart, a weight in left hand, elbow bent, palm facing out, so weight is at shoulder level; place right hand on hip. Lunge forward with right leg, left heel lifted, then press weight straight up (as shown). Return to start for one rep. Do 12 reps. Switch sides; repeat.
works butt, thighs, hamstrings, calves, shoulders, biceps, triceps, upper back, chest
Stand with feet hip-width apart. Crouch down, placing hands on ground under shoulders. With hands planted, jump feet behind you (as shown), landing in a plank. Hop feet back to hands, then quickly return to standing for one rep. Do 20 reps.
works shoulders, back, abs, butt, thighs
Circuit 2: Do this and the next move, then repeat twice.
Sit on ball with a weight in left hand, elbow bent 90 degrees, palm facing out so weight is at shoulder, feet hip-width apart on ground. Roll forward into a tabletop position with upper back and elbows resting on ball, hips lifted. Drive right elbow into ball as you lift upper body off ball and punch left arm up (as shown). Return to tabletop for one rep. Do 12 reps. Switch sides; repeat.
works shoulders, triceps, abs, butt, thighs, hamstrings
Squat with arms extended in front of you at shoulder height, palms down. Jump up, throwing arms behind you (as shown), then land in squat position. Repeat 20 times without rest.
works abs, butt, thighs
Lie faceup, arms extended on ground overhead. Contract abs and crunch up, lifting legs and raising arms until parallel with thighs (as shown). Return to start. Do eight sets of 12 reps, resting for 10 seconds between each set.
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