Follow this fat-burning program and get bikini body in just three short weeks!
Warmer weather is just around the corner. Luckily, we’ve got just the shape-up plan to get you sexier by summer. This do-anywhere workout is designed to challenge your total body, build muscle, and blast calories. It can be done wherever is convenient for you, and with limited equipment — all you need is some form of bench, step, or hard platform.
If you’re looking for the ultimate bikini makeover, aim to do this workout three times a week for the next 21 days. Mix it up with three days of weekly cardio and healthy eating for maximum results. As you progress, use our tips for an added challenge to make sure you’re pushing your body to extremes.
TARGETS: Hamstringsand glutes
Use a stump, bench,large rock, or some other outdoor platform. Stand a step behind, with bothfeet directly under your hips and your hands by your sides. Step up to the platform with your right foot, pressing through your heal to bring your body to the top of the platform. Stand at the top and squeeze your glutes. Step down with your right. Repeat for 20 repetitions on the right, and then repeat for 20 on the left.
TIP: Want to step it up? Increase the platform height.
TARGETS: Quadriceps, hamstrings, and calves
As with the step-ups, find an outdoor platform and stand a stride behind. Both feet are directly under your hips and your hands are by your sides. Begin to bend at your knees and lower your hips, keeping your back and neck straight. Explode upwards onto the platform with both feet. Jump down, landing softly, absorbing the impact with your legs.
TIP: Give your workout a boost by wearing a weighted vest.
LATERAL STEP-UP WITH ABDUCTION
TARGETS: Quadriceps, hamstrings, and gluteus maximus
Stand with your feet slightly wider than shoulder width, right foot on a platform and left one on the ground. Toes are pointing forward and hands are on your hips. Start to squat, bending at your knees and lowering your hips, while keeping your chest upright. Stop when your glutes are just below your right knee. Pause for a second, then push off through your right foot, extending your left leg out to the side of your body, as you squeeze your glutes — aim for hip height if possible.
TIP: Ankle weights will put you to the ultimate test.
Rest your hands on the side of the platform, fingers pointing toward your body, arms extended. Your feet are together and heels on the ground. Slowly bend your elbows, lowering your body toward the ground. Press your body upwards to full extension of your arms.
TIP: The farther your heels are from your torso, the bigger the challenge.
TARGETS: Chest, deltoids, and core
Place your hands shoulder-width apart on the edge of a solid surface. Your feet are together and abs are contracted to maintain a straight spine and legs. Keeping your body straight, lower your chest toward the platform by bending your arms. Push back upwards, returning to the start position.
TIP: For the ultimate challenge, make your push-ups explosive by pushing off your hands on the way up, and maybe adding a clap before landing.
MOUNTAIN CLIMBER TWIST
TARGETS: Obliques, rectus femoris, and hip adductors
Place both hands on a platform, so that your body forms a plank position. Keeping both hands firmly planted, bring your left knee toward your right elbow, then return. Repeat with right leg, and continue alternating from side-to-side. Focus on initiating the movement from your core and keeping your abs taut throughout.
TIP: You can also do this exercise with your hands on the ground.
TARGETS: Total body and cardiovascular
Place cones on the ground about 50 metres apart. Using a lateral stepping motion, side step from one to the other, bending into a side lunge to tap the cone at each side. Repeat for 30 to 60 seconds.
TIP: Focus on lining up your knee with your toe as you lunge down toward the cone.
By Kasia Sitarz, Photos by Arsenik Studios Inc,