It’s beach season! Time to grab the suntan lotion, towel, sunglasses and… bathing suit. Are you beach body ready after the long winter? Try this simple at home workout, effective for both men and women, to look your best this summer.
AT HOME WORKOUT
Remember, with any new workout program, it’s important to consult with your doctor first, eat healthy, sleep well, and drink plenty of water. This simple workout can be done anywhere and at any time. If you’re a beginner, you will start by using only your bodyweight as resistance and complete this workout 2-3 times a week. Simply take your time and do what you can. You will build endurance and strength if you are consistent! If you are someone who workouts regularly, you may increase the difficulty by increasing the rapidity of the exercises (how many you can do in an interval), completing the workout 6 times a week, or add weights.
Regardless of your ability, this exercise regimen will…
Increase your strength
Tone your muscles
Improve your sleep
Boost your metabolism
Increase bone density
Improve your posture
Assist in weight loss
The following 10 exercises should be done for 1 minute each (1 minute for each movement). Once you complete all 10 (which will take 10 minutes) rest for 2 minutes and have a drink of water. Repeat the set 3 times.
1 JUMPING JACK
Standing up straight, bring your hands to meet over your head while simultaneously bringing your feet out to a little more than shoulder-width apart. Jumping back into place, bring your hands to your side and your feet together. Repeat for one minute. To increase difficulty, do this exercise as fast as you can.
Stand with your feet shoulder-width apart. Bend into a squat position so that your body weight is in the back of your heals and your knees do not go past your toes. You will know you have the correct form if your body feels like it could fall backwards. Bring your hands out in front of you to counter-balance. From the squat position, stand up straight tucking in your glutes at the top of the move. Keep your stomach muscles tight throughout the entire exercise. Repeat for one minute. To increase resistance, you may add the appropriate amount of hand weights.
Lying face down on the floor, bring your hands to the outside of your shoulders. Push your body up. Keep your head in line with your spine and look straight in front of you. You may keep your knees on the floor if you prefer. Raise and lower in one complete movement, all parts of the body moving together. Repeat for one minute.
Starting with feet together and arms at your side, take a large step forward with one leg until it reaches a 90 degree angle. Keep your back straight. Push off your front foot to lift your body back to the starting position. Switching legs, repeat for one minute. To increase difficulty, add the appropriate amount of hand weights.
5 PUSH-UP TO SIDE PLANK
From the top of the push-up position, raise your arm straight above you. Hold for 3 seconds. Carefully, lower your arm back to the floor and your body back to the top of the push-up position. Complete a push-up. Repeat for one minute, switching arms. To increase difficulty, add a light hand weight.
6 SIDE LUNGE
Standing straight with feet together, take a big step to the side and bending down to a squat position. Keep your hips back with your weight in your heels. Bring your body back to the starting position. Repeat for one minute, switching legs. To increase difficulty, add the appropriate amount of hand weights.
7 ALTERNATING SIDE REACHES
Starting with your feet shoulder-width apart, bring your hand above, reaching for the ceiling, while simultaneously bringing your foot (on the the same side) out. Feel a great stretch on that side of the body before switching to the other side. Switching sides continuously, repeat for one minute.
8 NARROW SQUAT
Starting with feet and knees together in a standing position, bend down as if you’re sitting in a chair. Keep your knees pressed tightly together and your weight in your heels. Come back to starting position. Repeat for one minute.
9 BICYCLE CRUNCH
Lying on your back, bring your right knee up to a 90 degree angle, your left leg straight out and press your lower back into the floor. Put your hands behind your head. Cradle your head with your hands so you do not strain your neck. With your left shoulder, crunch toward your right knee while your left leg is straight. Switch sides. Repeat for one minute.
10 LYING GLUTE LIFTS
Lying flat on your back, bend your knees and place your feet firmly on the floor. Feet should be shoulder-width apart. Raise pelvis up to the ceiling making sure to flex your glutes tightly. Repeat for one minute.