Wednesday, July 20, 2011

30 Days of Blogging: Tone Up for a Two Piece!

"Need a total body makeover that will get you into bikini shape-fast?? Well, ready or not summer is in full swing. To help you slip into your tiny two-piece with confidence, I have put together some of my favorite workout moves that will hopefully create a fast and effective total-body plan. Just remember, increasing intensity and density (less rest, so you’re doing the same amount of exercise in less time) are the keys to faster fat loss!

Dumbbell Thruster

Hold a pair of dumbbells in front of your shoulders, elbows bent, feet hip-width apart. Take two seconds to lower your hips until your thighs are parallel to the floor. Push back up, pressing the dumbbells overhead until your arms are straight. Lower the weights to shoulder level as you squat back down. Complete 10-12 reps.

Single-Arm Dumbbell Row

Place your left knee and left hand on a bench and hold a dumbbell in your right hand. Bend your right elbow and pull the dumbbell up to the side of your chest. Pause, then lower back to start. Do 10-12 reps, then repeat on the other side.

Dumbbell Straight-Leg Deadlift

Hold a set of dumbbells, hands in front of your thighs, feet hip-width apart. Bend your knees slightly and lean forward, lowering the dumbbells in front of you and pushing your hips back until your torso is parallel to the floor. Pause, then return to the starting position. Do 8-10 reps.

Lateral Lunge

Stand with your feet hip-width apart, hands on your hips. Take a big step to the side with your left leg, then push your hips back, bend your left knee, and lower your body until your left knee is bent 90 degrees. This should take two seconds. Push back to start. Do 10-12 reps, then repeat on the other side.

Incline Reverse Dumbbell Fly

Lie face down on an incline bench, holding a pair of dumbbells at arm’s length, palms facing forward. With your elbows slightly bent, take one second to raise the weights out to your sides. Pause for one second, then take two seconds to lower the weights. Do 10-12 reps.

Alternate Dumbbell Bench Press

Lie on your back on a flat bench, holding a pair of dumbbells over your chest so that they’re nearly touching, arms straight, palms facing each other. Take two seconds to lower the dumbbell in your left hand to the side of your chest. Pause, take one second to press the weight back to the starting position, then lower the right dumbbell. Continue alternating, lowering one dumbbell as you press the other one up until you have completed 10-12 reps on each side.

Plank with Arm Raise

Starting at the top of a push up position, bend your elbows and lower yourself until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs and extend your left arm in front of you, hold for three to ten seconds. Return to start and repeat with your right arm. Do 5-10 reps on each side.

Dumbbell Zottman Curl

Stand with your feet hip-width apart. Hold weights in front of you, palms facing forward. Without moving your upper arms, slowly curl the weights toward your shoulders. At the top of the curl, rotate your wrists inward so your palms face forward. Slowly lower them in that position. Rotate your wrists and the dumbbells back into starting position. Do 10-12 reps.

Do this circuit training three times a week on nonconsecutive days. Complete the allotted number of reps and then rest for 10-15 seconds before moving onto the next move. At the end, rest for 3 minutes, then repeat the circuit two more times. After two weeks, rest for two minutes after each circuit and decrease your rest in between each move. For the dumbbell moves, use a weight that barely allows you to do the last rep of each set with perfect form."

Thank you to Women's Health for this inspiring workout! It kills my legs in the days after!

So get moving! Get into that bikini with confidence and style!

What are some of your favorite exercise moves?

Good luck burning off that fat...on your own two feet!

Until the next step bloggers....

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