bikini body countdown

iMONTH2i

CONFIDENCE ALL YEARLONG.

by Jeanine Detz photography by Chris Fanning

IF YOU STARTED OUR BIK!NI BODY COUNTDOWN last month, you're looking pretty hot--but
don't stop now! Stick with the program and you're guaranteed to reach your get-in-shape goal
by summer. (If you're just starting out, dive right in.) This workout, des!gned by the fitness team
at Cal-a-Vie Health Spa in Vista, California, shakes things up (crucial for keeping those results
coming) by challenging your balance. You'll perform exercises on a Bosu balance trainer or
some
It will feel
while standing on one leg, which forces your musctes to work harder to stabilize you.
you'll be step closer to your dream body.
tougher than last month's plan, but with every rep, one

the plan • -;
HOW IT WORKS YOU'LL NEED
Three times a.week on nonconsecutive
days, • a pair •f 8; to i0•0und dumbbells
warm up with 5 minutes of
cardio. Then do set
of 10 to 12 reps of each move in order, stopping
•/a Bo su

for a few seconds between exercises to catch • a step or bench

your breath. Repeat once if you're just beginning
starte•:l •/' a 3- to 6-pound weighted ball
thi s program, or twice if you the plan last
month• (Find gear at spri.com.) •/' a 3- to 5-pound dumbbell

148 GET FIT SHAPE Harch 2010 Shape.corn

 WIN IT!
One lucky reader
(and a friend) will get a
chance to exercise
with the trainers who
desiBned this workout!
Log on to shape.coral
bbc to enter to win a
four-night stay for two
at Cal-a-Vie Health Spa
in Vista, California (a
$10,600 value). On the
site you can also find
the moves and diet
plan from month one,
download an exercise
log, join a Bikini Body
Countdown discussion
group--and more.
bikini body countdown

zf% hammer
•curl squat
•'4• /•
BUTT, AND BICEPS
Hold an 8- to lO-pound
dumbbell in each hand at
sides, palms facing thighs.
Stand with feet shoulder-
width apart; squat [A].
Rise up as you step left
foot next to right and curl
weights to shoulders [B].
Step left foot out to the
side as you lower weights
and repeat. Switch legs
(step right foot in and
out) halfway through set.
kickback
pli•
AND BUTT
Hold an 8- to 10-Po•Jnd
front of hips, palms facing
body. Stand W[t•i•eet wide,
toes out,
ar•U•'• [A].
Rise up a•you raise right
leg behind yo• [B]. Step "
right [•ot.:•ide again and
•i•:"ieg. Co n •[n ue:;:alteJ•a•[n'g!•
legs with eac h r•gp,

overhead
press
WORKS SHOULDERS
Sit on a Bosu with knees
bent and feet on the
ground. Hold an 8- to
10-pound dumbbell
in each hand, elbows
bent and even with
shoulders, palms facing
forward [A]. Press
weights overhead [B].
Lower weights; repeat.
4
incline
push-up
WORKS CHEST,
TRICEPS, AND CORE
Get in plank position
with hands slightly
wider than shoulders
on a step or bench.
Raise right [eg to hip
height behind you,
toes pointed rA].
Bend elbows, lowering
chest toward step IB].
Straighten arms and
repeat. Lower right leg
and lift left leg halfway
through the set.

for.ward lunge
raise
•AND WORKS LEGS, Bu'rr•
SHOULDERS
Hold a weighted bail at shoulder
height in front of you, arms
extended. Lunge forward with left
leg as you raise arms overhead [A].
Rise up as you bring right knee
forward and lower ball to shoulder
height [B]. Lunge forward with right
leg and repeat to complete rep.

DON'T FORGET CARDIO!

Aim to burn 250 to SO0 calories
with some serious hea•-pumping
exercise--choose any activity you
enjoy--at least five days a week.
For a new plan that torches 500
Calories go to shape.com/bbc.
 bikini

-- triceps crosso e
, •. • WORKS TRICEPS AND CORE

..... •••, ,,, • face•p o• a •0su, right kne•

and lie
on the gr0u•d,
leR leg raised. Extend right arm
•/:•:[?.
•
foot
over shoulder, palm facing forward [A]. Bend right
" .elbow, lowering •eight toward le[t
... :•,
•t•aighten arm; rep•at.Switch sidesto
;,'- ,,. •:L;-, : , •-

---Ff TIPSJ
:ONTH 2 DIET
hot and healthy
breakfasts
You've been following the Bikini Body
Countdown diet plan, but variety is key to
staying motivated. So this month we're
adding some new breakfast options to the
mix. (In one study, 80 perce•t of those who
lost weight and kept it off reported eating
breakfast every day.) Each of these meals is
portable, calorie-controlled, and, since you
get a host of flavors in every bite, satis•ing.
O THE PURIST You enjoy cooking and
shun the idea of eating anything processed.
Poached egg and pesto sandwich Spread
2 slices multigrain bread with 2 tbsp. basil
pesto. Layer 3 slices tomato and poached
egg between them. Serve with 8 oz. fresh-
squeezed orange juice. 43:3 calories
0 THE TAKEOUT QUEEN You have little
time to sit down to--Jet a/one cook--a mee/.
Starbucks egg white reduced;fat turkey
bacon breakfast sandwich; tall nonfat latte
with packet Sugar in the Raw, 460 calories
alt ernate leg stretch
0 THE DIET REBEL Eating spa(tan meats WORKS CORE
and forgoing sweets isn't for you. Hold a weighted
ball overhead and lie faceup with
Egg tacos Warm 2 small corn tortillas and legsextended on the ground. Lift both legs and draw
fill each with scrambled egg,2 tbsp. grated left knee in as you lift head and shoulders and lower ball in
Iowfat Monterey Jack, 2 tbsp. salsa, and 2 tl•in front of lef• shin [A]. Straighten left leg (keep both legs
slices avocado. 477 calories --CYNTHIA SASS, R.D, raised) as you extend arms behind head, even with ears [B].
Repeat, bringing right knee in on the next rep.