POPSUGAR Fitness

Summer Prep: Do-Anywhere Bikini Circuit

May 1 2014 - 3:00am

Memorial Day is the unofficial start of Summer, and we've created a workout plan for the month of May to have you feeling strong and confident in your bikini to kick off the season. Bookmark our calendar [1] so you can find the daily workouts as they are revealed.

Our Bikini Body Countdown starts with a full-body strength training workout, that will keep you moving for about 40 minutes. Best of all, you don't need any equipment for this workout, so no excuses! Learn the details of the moves, print the workout [2], then get your sweat on!

Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Cool down with five minutes of stretching.

Circuit One: Squat With Side Leg Lift

Reps: 20, alternating sides

This squat variation tones and sculpts the butt from all angles — plus standing on one leg fires up your core.

Circuit One: Down Dog Abs

Reps: 10 each side

This full body move works the upper body while focussing on the abs. It also a provides a nice stretch for the calves.

Circuit One: Elbow Plank With Twist

Reps: 10, each side

Twisting is good for the spine and tones the obliques, the ab muscles that crisscross the abdomen. To increase your stability in this position, reach your bottom toward the ceiling — this also works the inner thighs.

Circuit Two: Beach Babe Push-Up

Reps: 5, each side

This modified one-leg push-up will challenge your arms while working your abs. Do actively squeeze the glute of the lifted leg to tone your butt too.

Circuit Two: Twisted Mountain Climber — 20 Reps, Alternating

Reps: 20, alternating sides

Mountain climbers are such an effective exercise, and adding a twist really works the abs from all angles.

Circuit Three: Bulgarian Split Squat

Reps: 15, each side

Shape and lift your rear with this elevated split squat.

Circuit Three: Superwoman Push-Up

Reps: 10

Proper posture can make you look up to 10 pounds thinner, so in this exercise focus on strengthening your upper back to help you stand tall.

Circuit Three: Butterfly Crunch

Reps: 15

Don't let the sweet name fool you, this move works the abs quite thoroughly.

Circuit Three: Marching Bridge —

Reps: 20, alternating legs

This exercise helps strengthen the back for good posture, but to keep the pelvis stable you as your march in this position you really need to engage your glutes.


Source URL
http://www.fitsugar.com/fitness/Body-Weight-Workout-Women-34635274