Sweat on the Beach Workout (part 1)

Today I’d like to share another great workout from the The Women’s Health Big Book of Exercises

This workout is originally called “Bikini-Ready Workout” but I decided to add a little spice to it, and it’s much more in sync with the picture, don’t you think :)

“From a flat stomach to a tight butt, this 6-week plan will ensure that you look your very best in a bikini – and in the bedroom. It’s designed by celebrity trainer Valerie Waters, who’s perfected the body-shaping workouts you see here on dozens of Hollywood stars, including Jennifer Garner, Kate Beckinsale, and Jessica Biel. Add  your name to Valerie’s client list to tone your total body and feel more confident than EVER!”

   
You can check out Valerie’s Blog Here

Instructions for Phase 1 (week 1-3):

• Alternate between Workout “A” and Workout “B”: 3 days/week, resting at least a day between each session;

• For each circuit, do one set of each exercise in succession, rest for the prescribed amount of time, and repeat until you’ve completed all sets of each exercise;

• Don’t forget your warmup prior to each workout.

Warmup:

Complete one set of the following warmup exercises:

• Forward and back leg swings (10 reps)
• Side to side leg swing (10 reps)
• Sumo squat to stand (10 reps)
• Reverse lunge with reach back (8 reps)
• Low side to side lunge (8 reps)

Workout A

Circuit 1:

1. Single-leg hip raise (2-3 sets; 12 reps)

2. Side plank (2-3 sets; 30 sec. hold)

3. Plank (2-3 sets; 30-40 sec. hold)

4. Situp (2-3 sets; 12 reps; 1-2min. rest)

Circuit 2:

1. Body-weight squat, db squat, or goblet squat (3 sets; 15 reps)

2. Single-arm cable row (3 sets; 12 reps)

3. Db. straight-leg deadlift (3 sets; 12 reps)

4. Db. bench press (3 sets; 15 reps; 1-2min. rest)

Circuit 3:

1. Valslide reverse Db. lunge (3 sets; 12 reps)(No Valslide, perform without it)

2. Db. shoulder press (3 sets; 12 reps)

3. Db. lunge (3 sets; 10 reps)

4. Tricep pressdown (3 sets; 12 reps)

5. Db. curl (3 sets; 12 reps; 1-2min. rest)

Workout B

Circuit 1:

1. Lateral band walk (2-3 sets; 20 reps)

2. Body-weight squat with knee press-out (2-3 sets; 20 reps)

3. Db. stepup (2-3 sets; 15 reps)

4. Mountain climber (optional: feet on Valslide) (2-3 sets; 20 reps)

5. Alternating slide out (2-3 sets; 12 reps; 1-2min. rest)

Circuit 2:

1. Db. side lunge (3 sets; 15 reps)

2. Db. row (3 sets; 15 reps)

3. Pushup (3 sets; 10-12 reps) (you can choose an easier variation: knee pushup)

4. Crunch (3 sets; 20 reps)

5. Reverse crunch (3 sets; 20 reps; 1-2min. rest)

Circuit 3:

1. Lateral raise (2-3 sets; 15 reps) (you can use light dumbbells)

2. Twisting Db. curl (2-3 sets; 15 reps) (you can use light dumbbells)

3. Db. kickback (2-3 sets; 15 reps)

4. Half-kneeling rotational chop (2-3 sets; 12-15 reps; 1-2min. rest)

Last but not least: Have a good stretch and stay tuned for Phase 2 (week 4-6) of this challenge:

Done with Phase 1? Click here to view Phase 2.

MFS Suggests…

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences. Click HERE for more details on this program.