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.
Happens By Rachel Cosgrove

every
p h o t o g rap h s by R a n d i B e rez

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 off
the wagon and onto a lawn
chairand before you know
it, the heaviest thing youre
hoisting is an icy cocktail.
Fortunately, tearingoff that
cover-up with confidence
doesnt mean choosing
between having fun and
staying fit. The key to scoring
a hot body? Committing to
a plan thats easy to fit into
yourbusy summer schedule
(were talking 30-minute
workouts here) and lasts
exactly 21 days. Why? Adding air to
Experts say you can start to your routine ups
the intensity
form a habit in as little as and your results!
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. (How the Plan Works)
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 offenjoy it!

1 w o m e n s h e a lt h / WomensHealthMag.com
 1b/ Wood
Chop with
Resistance
Band
Stand to the right

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of a resistance band
(secured a few feet

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a above your head).
(part) With your feet hip-
width apart, rotate
your torso slightly to
the left and grab the
handles with both a b c
b hands so that your
arms are straight
1a/ Plank with and above your
Alternating left shoulder (a). 2a/ Dumbbell Squat and
Leg Lift Keeping your arms Overhead Press
Get into a plank straight and back Hold a pair of dumbbells at your shoulders,
position, with your flat, pull the handles standing with your feet hip-width apart (a).

total-body forearms on the

ground, elbows
across your body
to the outside of
your right knee (b).
Push your hips back and lower into a squat,
keeping your chest upright and your knees over

toning directly under your your toes (b). As you push through your heels
shoulders, and legs Pause, then slowly to return to standing, press the dumbbells
extended straight return to start. Thats overhead (c). Lower the weights to return to the
one rep. Do 12 to 15 starting position. Thats one rep. Do 12 to 15.
These fast-paced strength circuits behind you, feet
total, then switch
hip-width apart.
are designed to target multiple Your body should sides and
muscle groups at once so you can form a straight line repeat.
2b/ Romanian Quick tip
build lean muscle, rev your heart from your shoulders Deadlift Imagine that
rate, and torch a ton of calories in a to your ankles, and Hold a pair of youre shaving
your legs with
your core should be
short amount of time. Best of all, braced (a). Keeping
dumbbells in front the weights as
of your thighs, feet
youll fire up your metabolism and your hips parallel to hip-width apart,
you return to
standing.
continue to burn calories 24 to 48 the floor, squeeze knees slightly bent
hours after your workout is done. your glutes to raise (a). Bend at your
your right foot a
Do the first pair of exercises as few inches into the
hips to lower your
torso until its almost
instructed, resting for 30 seconds air (b). Hold for two parallel to the floor,
between each move. Continue seconds, then lower keeping your back
until youve finished all three pairs. your foot. Thats flat and the weights
one rep. Repeat
During week one, complete one with your left foot.
close to your legs
set of each pair. During weeks two a b (b). Squeeze your
Continue alternating glutes as you slowly
and three, complete two sets. for 12 total reps. return to standing. a b
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
a both knees to lower
yourself as far as
you can (b). Push
off your right foot
and return to start.
Repeat, stepping
b forward with your
left leg. 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 a b
together and row
the weights toward
your chest (b).
Return to start. Thats
one rep. Do 12 to 15.

2 w o m e n s h e a lt h / WomensHealthMag.com
 2/ Lateral
Shuffle
(part) Stand with your feet
Quick tip
Squeeze your
glutes and
hip-width apart, point your toes b
a knees bent, chest as you jump.
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-
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b tions, stepping your a

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fat-blasting
right foot out to the
side. Continue going
back and forth.
1 / Mountain
intervals Climber
Assume a pushup
This is your cardio fix. These interval-training position with your
workouts utilize high-intensity body-weight hands directly under
your shoulders and
exercises to get your heart rate up, burn calories, and your body forming
supercharge your metabolism. Do these three moves a straight line from
back-to-back, completing as many reps as you can in your head to your
the prescribed amount of time. Rest for one to two ankles (a). Keeping
your core tight and
minutes, then repeat. During week one, do each move back flat, bend your
for 20 seconds and complete five intervals. In week right knee and raise
two, do six intervals of 30 seconds each, and in week it toward your chest
three, do seven intervals of 40 seconds each. (b). Reverse the
movement to return
The key to seeing results: Push yourself as hard to start, then repeat
as you can while keeping good form. Each time you with your left leg.
do the routine, try to increase the number of reps Continue alternating.
you complete in the amount of time given.
3/ Jump
Squat
a
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 floor, keeping
your chest up (a).
Jump as high as
you can (b), then
immediately lower
b into the next rep.

3 w o m e n s h e a lt h / WomensHealthMag.com
 1 / Hip Flexor 4/ Floor
Stretch Quick tip
Push through
I-Position
Kneel on your right your heels Raise
knee, and place your to activate Lie facedown on
left foot flat on the more of your
the floor. Extend
floor in front of you. glutes.
your arms above
(part) Keep your torso
upright and rest your
your head and
rest them on the
hands on your hips floor, keeping them
(a). Gently push your a
straight and in line
hips forward as far with your shoulders,
as you comfortably palms facing each
can, while keeping other and thumbs
your torso upright pointing toward
(b). You should feel a the ceiling. Your
stretch in the front of b body should form
your right hip. Hold a straight line from
for 30 seconds, then 3/ Standing your feet to your
switch leg positions 2/ Double Hip Chest Stretch
results-
hands (a). Squeeze
and repeat. Extension Stand with your left your shoulder blades
Lie on your back and side facing a wall. together and down

enhancing bend your knees

so that your feet
are flat on the floor.
Bend your left elbow
90 degrees, and
place your palm and
to raise your arms
a few inches off the

recovery
floor, keeping them
Slide your arms forearm on the wall. straight (b). Pause,
out to your sides at Lean your torso for- then slowly lower
45-degree angles, ward to stretch your back to the starting
This quick, stretch-focused palms facing up. chest. Hold for 30 position. Thats one
routine is designed to balance Tighten your core, seconds, then turn rep. Do 10.
your high-intensity strength and a
then squeeze your around and repeat
glutes to lift your with your right arm.
cardio days and help create that hips an inch off the
enviable long and lean look. These floor (a). This is the
a
four moves will stretch your chest starting position.
and strengthen your upper back Raise your hips to-
ward the ceiling until
(to improve your posture), as well your body forms a
as activate your glutes, engage straight line from b
your core, and stretch your hip shoulders to knees
flexors (all of which help to correct (b). Pause, then
postural imbalances and flatten b
lower to the starting now score the perfect bikini!
position. Thats one > No matter where you are in your summer shape-up,
your belly). Do these moves two or rep. Do 10. youll find swimsuits that flatter your figure at
three times in the following order. WomensHealthMag.com/Swimsuits.

Gently stretching
streamlines
your physique.
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4 w o m e n s h e a lt h / WomensHealthMag.com