SCORE A BIKINI

BODY NOW
OK, so summer has already started.
Its still not too late to get strong, lean, and sexy,
thanks to this metabolism-revving, muscle-sculpting,
pound-shedding plan.
BY RACHEL COSGROVE
photographs by Randi Berez
HAPPENS
EVERY
YEAR:
Youre all gung ho in the
beginning of the summer,
hitting the gym like its
your job and dutifully
counting calories. After
all, you have the big bikini
reveal to prepare for!
But once the season hits
its stride, its easy to fall of
the wagon and onto a lawn
chairand before you know
it, the heaviest thing youre
hoisting is an icy cocktail.
Fortunately, tearingof that
cover-up with condence
doesnt mean choosing
between having fun and
staying t. The key to scoring
a hot body? Committing to
a plan thats easy to t into
yourbusy summer schedule
(were talking 30-minute
workouts here) and lasts
exactly 21 days. Why?
Experts say you can start to
form a habit in as little as
three weeks, and as anyone
whos ever been hooked
onsomething knows, habits
are hard to break. In other
words, once you complete
this program (which
hasbuilt-in days for rest and
recoveryyay!), youll be
motivated to keep going.
Adding air to
your routine ups
the intensity
and your results!
Each week, youll do six workouts:
two total-body toning routines, two
fat-blasting interval workouts,
and two easy, results-enhancing recovery
sessions. It doesnt matter what
order you do them in, as long as you do
them. (The goal is to get used
to penciling in a little exercise each
day, which helps you form a workout
habit.) The remaining day
is your no-excuse-needed
day ofenjoy it!
(
How the Plan Works
)
1 WOMEN S HEALT H
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WomensHealthMag.com
TOTAL-BODY
TONING
These fast-paced strength circuits
are designed to target multiple
muscle groups at once so you can
build lean muscle, rev your heart
rate, and torch a ton of calories in a
short amount of time. Best of all,
youll re up your metabolism and
continue to burn calories 24 to 48
hours after your workout is done.
Do the rst pair of exercises as
instructed, resting for 30 seconds
between each move. Continue
until youve nished all three pairs.
During week one, complete one
set of each pair. During weeks two
and three, complete two sets.
2b/ Romanian
Deadlift
Hold a pair of
dumbbells in front
of your thighs, feet
hip-width apart,
knees slightly bent
(a). Bend at your
hips to lower your
torso until its almost
parallel to the oor,
keeping your back
at and the weights
close to your legs
(b). Squeeze your
glutes as you slowly
return to standing.
Thats one rep. Do
12 to 15.
2a/ Dumbbell Squat and
Overhead Press
Hold a pair of dumbbells at your shoulders,
standing with your feet hip-width apart (a).
Push your hips back and lower into a squat,
keeping your chest upright and your knees over
your toes (b). As you push through your heels
to return to standing, press the dumbbells
overhead (c). Lower the weights to return to the
starting position. Thats one rep. Do 12 to 15.
3a/ Bent-
Over Row
Standing with your
feet hip-width apart
and knees bent, hold
a pair of dumbbells
so your palms are
facing each other
and bend forward
from the hips, as
shown (a). Pull your
shoulder blades
together and row
the weights toward
your chest (b).
Return to start. Thats
one rep. Do 12 to 15.
3b/ Dynamic
Lunge
Stand with your
arms at your sides,
feet hip-width apart,
chest lifted (a). Step
forward with your
right leg and bend
both knees to lower
yourself as far as
you can (b). Push
of your right foot
and return to start.
Repeat, stepping
forward with your
left leg. Thats one
rep. Do 12 to 15.
1a/ Plank with
Alternating
Leg Lift
Get into a plank
position, with your
forearms on the
ground, elbows
directly under your
shoulders, and legs
extended straight
behind you, feet
hip-width apart.
Your body should
form a straight line
from your shoulders
to your ankles, and
your core should be
braced (a). Keeping
your hips parallel to
the oor, squeeze
your glutes to raise
your right foot a
few inches into the
air (b). Hold for two
seconds, then lower
your foot. Thats
one rep. Repeat
with your left foot.
Continue alternating
for 12 total reps.
1b/ Wood
Chop with
Resistance
Band
Stand to the right
of a resistance band
(secured a few feet
above your head).
With your feet hip-
width apart, rotate
your torso slightly to
the left and grab the
handles with both
hands so that your
arms are straight
and above your
left shoulder (a).
Keeping your arms
straight and back
at, pull the handles
across your body
to the outside of
your right knee (b).
Pause, then slowly
return to start. Thats
one rep. Do 12 to 15
total, then switch
sides and
repeat.
QUICK TIP
Imagine that
youre shaving
your legs with
the weights as
you return to
standing.
(
part
)
b a
b
a
b a
b a
b c a
b
a
2 WOMEN S HEALT H
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.

This is your cardio x. These interval-training
workouts utilize high-intensity body-weight
exercises to get your heart rate up, burn calories, and
supercharge your metabolism. Do these three moves
back-to-back, completing as many reps as you can in
the prescribed amount of time. Rest for one to two
minutes, then repeat. During week one, do each move
for 20 seconds and complete ve intervals. In week
two, do six intervals of 30 seconds each, and in week
three, do seven intervals of 40 seconds each.
The key to seeing results: Push yourself as hard
as you can while keeping good form. Each time you
do the routine, try to increase the number of reps
you complete in the amount of time given.
2/ Lateral
Shufe
Stand with your feet
hip-width apart,
knees bent, chest
upright, and elbows
bent at a 90-degree
angle (a). Take a
wide step to the left
(b), then quickly
bring your right foot
to meet your left.
Then switch direc-
tions, stepping your
right foot out to the
side. Continue going
back and forth.
3/ Jump
Squat
Place your hands
behind your head,
elbows out, and
stand with your feet
hip-width apart.
Push your hips back
and bend your knees
until your thighs
arenearly parallel
to the oor, keeping
your chest up (a).
Jump as high as
you can (b), then
immediately lower
into the next rep.
1/ Mountain
Climber
Assume a pushup
position with your
hands directly under
your shoulders and
your body forming
a straight line from
your head to your
ankles (a). Keeping
your core tight and
back at, bend your
right knee and raise
it toward your chest
(b). Reverse the
movement to return
to start, then repeat
with your left leg.
Continue alternating.
FAT-BLASTING
INTERVALS
QUICK TIP
Squeeze your
glutes and
point your toes
as you jump.
(
part
)
b
a
b
a
b
a
3 WOMEN S HEALT H
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WomensHealthMag.com
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This quick, stretch-focused
routine is designed to balance
your high-intensity strength and
cardio days and help create that
enviable long and lean look. These
four moves will stretch your chest
and strengthen your upper back
(to improve your posture), as well
as activate your glutes, engage
your core, and stretch your hip
exors (all of which help to correct
postural imbalances and atten
your belly). Do these moves two or
three times in the following order.
RESULTS-
ENHANCING
RECOVERY
3/ Standing
Chest Stretch
Stand with your left
side facing a wall.
Bend your left elbow
90 degrees, and
place your palm and
forearm on the wall.
Lean your torso for-
ward to stretch your
chest. Hold for 30
seconds, then turn
around and repeat
with your right arm.
4/ Floor
I-Position
Raise
Lie facedown on
the oor. Extend
your arms above
your head and
rest them on the
oor, keeping them
straight and in line
with your shoulders,
palms facing each
other and thumbs
pointing toward
the ceiling. Your
body should form
a straight line from
your feet to your
hands (a). Squeeze
your shoulder blades
together and down
to raise your arms
a few inches of the
oor, keeping them
straight (b). Pause,
then slowly lower
back to the starting
position. Thats one
rep. Do 10.
1/ Hip Flexor
Stretch
Kneel on your right
knee, and place your
left foot at on the
oor in front of you.
Keep your torso
upright and rest your
hands on your hips
(a). Gently push your
hips forward as far
as you comfortably
can, while keeping
your torso upright
(b). You should feel a
stretch in the front of
your right hip. Hold
for 30 seconds, then
switch leg positions
and repeat.
2/ Double Hip
Extension
Lie on your back and
bend your knees
so that your feet
are at on the oor.
Slide your arms
out to your sides at
45-degree angles,
palms facing up.
Tighten your core,
then squeeze your
glutes to lift your
hips an inch of the
oor (a). This is the
starting position.
Raise your hips to-
ward the ceiling until
your body forms a
straight line from
shoulders to knees
(b). Pause, then
lower to the starting
position. Thats one
rep. Do 10.
NOW SCORE THE PERFECT BIKINI!
> No matter where you are in your summer shape-up,
youll find swimsuits that flatter your figure at
WomensHealthMag .com /Swimsuits.
QUICK TIP
Push through
your heels
to activate
more of your
glutes.
(
part
)
b
a
b
a
a
b
Gently stretching
streamlines
your physique.
4 WOMEN S HEALT H
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WomensHealthMag.com
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