Beach (Bikini) Body Workout
Are you ready for summer? If summer has approached and you still have a
little work to do, no fear, a little hard work will take you a long way. Perform
three strength-training workout days per week, and three high-intensity interval cardio workout
days between your strength training, and you’ll be on your way. Follow this
dumbbell beach body workout and you’ll be ready for summer, bikini body and all.
For lower body perform 4 to 5 sets of 8 to 12 repetitions per exercise.
Rest approximately 30 to 60 seconds to keep the intensity high.
lunges – Start by holding the dumbbells at your side, with feet shoulder
with apart. Step forward into a lunge position, stand up and step forward with
the opposite leg. Continue lunging in a walking fashion. This exercise is great
for shaping and defining the glutes and legs.
squats – Hold a pair of dumbbells at your side, stand with feet shoulder
with apart. Bend your knees and your hips, while keeping your torso slightly
upright. Squat down as far as you can and return to starting position. Repeat.
Use this exercise for shaping and defining your lower body.
For upper body perform 3 to 4 sets of 8 to 12 repetitions per exercise.
Rest approximately 30 to 45 seconds to keep the intensity high.
Dumbbell chest press – Hold a pair of dumbbells in each hand and lay down
flat on a bench. Bring the dumbbells next to your chest with your arm bent to
approximately 90 degrees. Press the dumbbells over your upper chest, and extend
your arms completely. Squeeze the chest muscles and return to starting position.
This is a great exercise for shaping the pecs.
Dumbbell row- bench – Stand next to a flat bent, place one knee and arm on
the bench and lean forward. With the opposite arm, pick up the dumbbell and keep
your arm straight. Bend your elbow and bring the dumbbell towards your
ribcage. Squeeze your lats and return to starting position. Make sure to keep
your chest up and your back straight through out the movement. Dumbbell bent
over rows are great for developing the lats.
Dumbbell lateral and
front raise – Lateral and front raises are great for adding definition
to your shoulders. For lateral raises, hold a pair of dumbbells at your side,
gently raise your arms and bring the dumbbells out away from your midline. Keep
your arms slightly bent and focus on lifting the dumbbells with your shoulders.
Return to starting position. For dumbbell front raises, place the dumbbells in
front of your thighs, raise the dumbbells in front of you, and return to
Dumbbell biceps curl – Start with the dumbbells at your side, bend your arms
and curl the weight towards your shoulders. Contract your biceps and slowly
return to starting position. Use this exercise to add shape to your biceps.
Dumbbell overhead triceps extension – Hold a dumbbell overhead with both
hand overlapping. Start with your arms extended, gently bend your elbows and
bring the dumbbell towards the back of your head. Try not to allow your elbows
to flare out as you bend your arms. Pause for a moment at the bottom, extend
your arms, and bringing the dumbbell back to the starting position. Dumbbell
overhead triceps extensions are great for adding size and definition to your
For abdominals perform 3 sets of 15 to 20 repetitions per exercise.
Rest approximately 30 to keep the intensity high.
V-sit ups – Start by lying
down, completely flat on the floor. Flex at your waist and contract your
abdominals. Bring your upper body and lower body towards each other. Keep your
arms extended overhead throughout the movement. At the top of the movement your
body should form a “V”. Return to starting position. This is a great advanced
Oblique crunch – Lay down on the ground with your knees bent and your feet
on the floor. Gently place your hands behind your head, making sure not to
interlock your fingers. Slowly curl your torso and rotate one elbow towards your
opposite knee. Return to starting position, and repeat with the opposite side.
This is a great exercise for adding shape to the obliques.
On your cardio days, perform 20 to 30 minutes of high intensity
interval work. For your interval workout you can do any combination of high
intensity work followed by a brief active recovery period. Here’s an example:
Run for 3 minutes, walk fast for 1 minute and repeat for a total of 30 minutes.
Another option is to run at a fast pace for ¼ mile, jog for 30 seconds and
repeat for a total of 20 minutes. Intervals will help you burn calories,
save you time, and spare your muscles.
Follow this beach body workout and you’ll be ready for summer.