Tired of having to cover up while you are at the beach? Everybody wants to have that perfect beach body. Usually some combination of a toned and lifted butt with tight arms and abs.

Try this exercise out three times a week to get a toned body without ever having to step into a gym. This workout will help you burn fat and build muscles at the same time, since all of these are compound movements. They exercise more than one muscle group at the same time and will maximize the amount of calories you burn in a short amount of time. Since no equipment is required to do any of these, you have no excuse not to squeeze in a workout wherever you are!


1. Side Plank with Hip Flexion and Abduction (main focus: Glutes and Hips)

Start in a modified side plank position with your left knee folded back behind you and your left elbow positioned under your shoulder. Keep your core tight and chest open and right leg straight out. Begin by bringing your right knee toward your chest to form a 90-degree angle with your torso then return to the side plank. Lift your straight right leg toward the sky, making sure your ears, shoulders, hips and ankles remain in a straight line. Return to starting position and repeat for 9 more times for a total of 10 on each side.
(Source: http://www.outsideonline.com/fitness/strength-and-power-training/The-20-Minute-Body-Weight-Strength-Workout-Race-Report-2014.html)

2. Reverse Lunge to Crossover Kick (main focus: legs and abs)

Step back into a reverse lunge with your left leg. Return to starting position then kick up your left leg to touch your right hand, exhaling as you do. Repeat with your right leg.
(Source: http://www.outsideonline.com/fitness/strength-and-power-training/The-20-Minute-Body-Weight-Strength-Workout-Race-Report-2014.html)

3. Burpees (main focus: total body)

Begin in a standing position then lower your body to a squatting position with your hands in front of you on the ground. Kick your legs back to a plank position. Lower your chest to the ground as your perform a pushup. Jump your feet back to the squat position then explode up as you jump straight up into the air with your arms straight up. Repeat.
(Source: http://www.wikihow.com/Do-a-Burpee)

Aim to do a circuit of 10 of each movement and go for as many rounds as you can in 30 minutes. Do this body weight resistant workout at least three times a week for a bikini body in no time! Have fun on the beach this season and stay active!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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