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OK, so summer has already started. It’s still not too late to get strong, lean, and sexy, thanks to this metabolism-revving, muscle-sculpting, pound-shedding plan.
p h o t o g rap h s by R a n d i B e rez
By Rachel Cosgrove
You’re all gung ho in the beginning of the summer, hitting the gym like it’s your job and dutifully counting calories. After all, you have the big bikini reveal to prepare for! But once the season hits its stride, it’s easy to fall off the wagon and onto a lawn chair—and before you know it, the heaviest thing you’re hoisting is an icy cocktail. Fortunately, tearing off that cover-up with confidence doesn’t mean choosing between having fun and staying fit. The key to scoring a hot body? Committing to a plan that’s easy to fit into your busy summer schedule (we’re talking 30-minute workouts here) and lasts exactly 21 days. Why? Adding air to your routine ups Experts say you can start to the intensity— form a habit in as little as and your results! three weeks, and as anyone who’s ever been hooked on something knows, habits are hard to break. In other words, once you complete this program (which has built-in days for rest and recovery—yay!), you’ll be (How the Plan Works) motivated to keep going.
Each week, you’ll do six workouts: two total-body toning routines, two fat-blasting interval workouts, and two easy, results-enhancing recovery sessions. It doesn’t 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 off—enjoy it!
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fashion market: thea palad. Imagine that you’re shaving your legs with the weights as you return to standing. nike red bra . knees slightly bent (a). keeping your chest upright and your knees over your toes (b). bands inset: omgirl tank . puma boy shorts. and torch a ton of calories in a short amount of time. then lower your foot. elbows directly under your shoulders. squeeze your glutes to raise your right foot a few inches into the air (b). Pause. Keeping your hips parallel to the floor. 1b/ Wood Chop with Resistance Band Stand to the right of a resistance band (secured a few feet above your head). then slowly return to start. complete two sets. 2b/ Romanian Deadlift Quick tip a b Hold a pair of dumbbells in front of your thighs. and legs extended straight behind you.(part) a b a b c 1a/ Plank with Get into a plank position. falke Ess pants. complete one set of each pair. Best of all. manicure: barbara warner for orly international /celestine agency. That’s one rep. . During week one. As you push through your heels to return to standing. feet hip-width apart. Opening spread: Alex andra Cassaniti bikini. a b 2 w o m e n ’ s h e a lt h / WomensHealthMag. Bend at your hips to lower your torso until it’s almost parallel to the floor. Hold for two seconds. keeping your back flat and the weights close to your legs (b). and your core should be braced (a). Step forward with your right leg and bend both knees to lower yourself as far as you can (b). b 3b/ Dynamic Lunge a b 3a/ BentOver Row Stand with your arms at your sides. That’s one rep. stepping forward with your left leg. That’s one rep. you’ll fire up your metabolism and continue to burn calories 24 to 48 hours after your workout is done. Standing with your feet hip-width apart and knees bent. Do 12 to 15. a That’s one rep. Pull your shoulder blades together and row the weights toward your chest (b). With your feet hipwidth apart. Push off your right foot and return to start. Continue until you’ve finished all three pairs. Push your hips back and lower into a squat. hold a pair of dumbbells so your palms are facing each other and bend forward from the hips. feet hip-width apart. Do 12 to 15. Do the first pair of exercises as instructed. Do 12 to 15 total.com beach photos: styling: gena tuso/artmix beauty. Lower the weights to return to the starting position. Keeping your arms straight and back flat. standing with your feet hip-width apart (a). Alternating Leg Lift 2a/ Dumbbell Squat and Overhead Press total-body toning These fast-paced strength circuits are designed to target multiple muscle groups at once so you can build lean muscle. with your forearms on the ground. Your body should form a straight line from your shoulders to your ankles. second spread: pearl izumi tank . pull the handles across your body to the outside of your right knee (b). Continue alternating for 12 total reps. fitness expert: frankie shammas. During weeks two and three. rev your heart rate. mountain climber inset: kaly x black bra . Repeat. Do 12 to 15. Do 12 to 15. as shown (a). old nav y sports bra . Repeat with your left foot. Hold a pair of dumbbells at your shoulders. Return to start. then switch sides and repeat. That’s one rep. feet hip-width apart. charlotte ronson shorts . press the dumbbells overhead (c). Squeeze your glutes as you slowly return to standing. That’s one rep. resting for 30 seconds between each move. chest lifted (a). 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). hair and makeup: adrienne herbert/celestine agency.
Keeping your core tight and back flat. BL Body pants. 3 w o m e n ’ s h e a lt h / WomensHealthMag. completing as many reps as you can in the prescribed amount of time.(part) a 2/ Lateral Shuffle moves photos: beth bischoff. Take a wide step to the left (b). Reverse the movement to return to start. Quick tip Squeeze your glutes and point your toes as you jump. and elbows bent at a 90-degree angle (a). Makeup: Jennifer Fleming. The key to seeing results: Push yourself as hard as you can while keeping good form. try to increase the number of reps you complete in the amount of time given.com . Do these three moves back-to-back. do six intervals of 30 seconds each. and supercharge your metabolism. chest upright. keeping your chest up (a). Rest for one to two minutes. New balance bra . then immediately lower into the next rep. In week two. a 3/ Jump Squat b Place your hands behind your head. stepping your right foot out to the side. Continue alternating. Then switch directions. nike sneakers fat-blasting intervals This is your cardio fix. Continue going back and forth. bend your right knee and raise it toward your chest (b). do seven intervals of 40 seconds each. then repeat. do each move for 20 seconds and complete five intervals. hair: natasha Leibel. elbows out. b a 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). These interval-training workouts utilize high-intensity body-weight exercises to get your heart rate up. styling: thea palad. During week one. Push your hips back and bend your knees until your thighs are nearly parallel to the floor. then repeat with your left leg. burn calories. then quickly bring your right foot to meet your left. Jump as high as you can (b). Each time you do the routine. b 1 / Mountain Climber Stand with your feet hip-width apart. and stand with your feet hip-width apart. knees bent. and in week three.
Hold for 30 seconds. Push through your heels to activate more of your glutes. keeping them straight and in line with your shoulders. stretch-focused routine is designed to balance your high-intensity strength and cardio days and help create that enviable long and lean look. as well as activate your glutes. Raise your hips toward the ceiling until your body forms a straight line from shoulders to knees (b). This is the starting position. 3/ Standing Chest Stretch Stand with your left side facing a wall. a b Extension 2/ Double Hip Lie on your back and bend your knees so that your feet are flat on the floor. then switch leg positions and repeat. Slide your arms out to your sides at 45-degree angles. Gently stretching streamlines your physique. Do these moves two or three times in the following order. danskin black bra . then turn around and repeat with your right arm. Hold for 30 seconds. then lower to the starting position. Do 10.com/Swimsuits. Tighten your core. Kneel on your right knee.1 / Hip Flexor Stretch Quick tip 4/ Floor (part) resultsenhancing recovery This quick. Squeeze your shoulder blades together and down to raise your arms a few inches off the floor. palms facing up. while keeping your torso upright (b). billabong boy shorts 4 w o m e n ’ s h e a lt h / WomensHealthMag. That’s one rep. You should feel a stretch in the front of your right hip. I-Position Raise a a b b now score the perfect bikini! > No matter where you are in your summer shape-up.com . Keep your torso upright and rest your hands on your hips (a). and place your palm and forearm on the wall. then squeeze your glutes to lift your hips an inch off the floor (a). Your body should form a straight line from your feet to your hands (a). then slowly lower back to the starting position. you’ll find swimsuits that flatter your figure at WomensHealthMag. keeping them straight (b). and place your left foot flat on the floor in front of you. Bend your left elbow 90 degrees. and stretch your hip flexors (all of which help to correct postural imbalances and flatten your belly). Lean your torso forward to stretch your chest. Extend your arms above your head and rest them on the floor. engage your core. These four moves will stretch your chest and strengthen your upper back (to improve your posture). Lie facedown on the floor. Do 10. opposite page: new balance red bra . Gently push your hips forward as far as you comfortably can. palms facing each other and thumbs pointing toward the ceiling. Pause. That’s one rep. Pause.