scor score e a Bik Bi kini Body n Body now Happens every year: yea r:
OK, so summer has already started. It’s still not too late to get strong, lean, and sexy, sexy, thanks to this metabolism-revving, muscle-sculpting, pound-shedding plan. By Rachel cosg Rove
photographs by Randi Berez
You’re all gung ho in the beginning o the summer, summer, hitting the gym like it’s your job and dutiully counting calories. Ater all, you have the big bikini reveal to prepare or! But once the season hits its stride, it’s easy to all o the wagon and onto a lawn chair—and beore you know it, the heaviest thing you’re hoisting is an icy cocktail. Fortunately, tearing o that cover-up with confdence doesn’t mean choosing between having un and staying ft. The key to scoring a hot body? Committing to a plan that’s easy to ft into your busy summer schedule (we’re talking 30-minute workouts here) and lasts exactly 21 days. Why? Adding air to your routine ups Experts say you can start to the intensity— orm a habit in as little as and your results! three weeks, and as anyone who’s ever been hooked on something knows, habits are hard to break. In other words, once you complete this program (which has built-in days or rest and recovery—yay!), you’ll be Works ks) (How the Plan Wor motivated to keep going.
Each week, you’ll do six workouts: two total-body toning routines, two at-blasting interval workouts, and two easy, results-enhancing recovery sessions. It doesn’t matter what order you do them in, as long as you do them. (The goal is to get used to penciling in a little exercise each day, which helps you orm a workout habit.) The remaining day is your no-excuse-needed day of—enjoy it!
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1b / Wood
Chop with Resistance Band
a
(part)
b
1 / Plank with
Alternating Leg Lit
total-Body toning These ast-paced strength circuits are designed to target multiple muscle groups at once so you can build lean muscle, rev your heart rate, and torch a ton o calories in a short amount o time. Best o all, you’ll re up your metabolism and continue to burn calories 24 to 48 hours ater your workout is done. Do the rst pair o exercises as instructed, resting or 30 seconds between each move. Continue until you’ve nished all three pairs. During week one, complete one set o each pair. During weeks two and three, complete two sets.
Gt into a plank position, with your orarms on th ground, lbows dirctly undr your shouldrs, and lgs xtndd straight bhind you, t hip-width apart. Your body should orm a straight lin rom your shouldrs to your ankls, and your cor should b bracd (a ). Kping your hips paralll to th oor, squz your gluts to rais your right oot a w inchs into th air (b). Hold or two sconds, thn lowr your oot. That’s on rp. Rpat with your lt oot. Continu altrnating or 12 total rps.
Stand to th right o a rsistanc band (scurd a w t abov your had). With your t hipwidth apart, rotat your torso slightly to th lt and grab th handls with both hands so that your arms ar straight and abov your lt shouldr (a ). Kping your arms straight and back at, pull th handls across your body to th outsid o your right kn (b). Paus, thn slowly rturn to start. That’s on rp. Do 12 to 15 total, thn switch sids and rpat.
a
b
c
2 / Dumbbell Squat and
Overhead Press
Hold a pair o dumbblls at your shouldrs, standing with your t hip-width apart (a ). Push your hips back and lowr into a squat, kping your chst upright and your kns ovr your tos (b). As you push through your hls to rturn to standing, prss th dumbblls ovrhad (c). Lowr th wights to rturn to th starting position. That’s on rp. Do 12 to 15.
2b / Romanian
Deadlit
a
b
Hold a pair o dumbblls in ront o your thighs, t hip-width apart, kns slightly bnt (a ). Bnd at your hips to lowr your torso until it’s almost paralll to th oor, kping your back at and th wights clos to your lgs (b). Squz your gluts as you slowly rturn to standing. a That’s on rp. Do 12 to 15.
Quick tip
Imagine that you’re shaving your legs with the weights as you return to standing.
b
3b / Dynamic
Lunge
a
b
3 / Bent-
Stand with your arms at your sids, t hip-width apart, chst litd (a ). Stp orward with your right lg and bnd both kns to lowr yoursl as ar as you can (b). Push of your right oot and rturn to start. Rpat, stpping orward with your lt lg. That’s on rp. Do 12 to 15.
Over Row Standing with your t hip-width apart and kns bnt, hold a pair o dumbblls so your palms ar acing ach othr and bnd orward rom th hips, as shown (a ). Pull your shouldr blads togthr and row th wights toward your chst (b). Rturn to start. That’s on rp. Do 12 to 15.
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a
b
. S T R o . H D S A n L A o P S n A o e R H T e : T T T e o K L R R A A m H C n , o A i H R S B A D f e , S R A e m K i m n A , H A S R B e i K K C n A A L R B f : x T Y R L e A P K x : e T S e S S e n i n R T i e f B , m Y i C L n C e n G i A A T e n n u i T o S m e ; L S e T C / n L A A P n S S o i e T e A K n L R A e T f , n A i Y R L B R S o T R R o o P f S R Y e v n A R n A D W L A o R , A K B n R A A T B L : i R e G R u m C o i : n T A e m S , n Y i C S n D e n G A A B ; e S n i T T R S o e H L S e Y C / o T B R A e B m R u e P H , e K n n n A T e i i R m D u A z i : L P u R e A K e A P : m D D A n e A R P R i S A D H n , Y o T C u e S A i . e B n i K x i i m B T i R T i A n / o A S S S u A T C A A n R e D G n : G A x n i e L L Y A T : S : D S A o e T R o P S H P G i H n C n A e e P B o
2 / Lateral
Shufe
(part) a
S R , L e e K A B i e e n L S A e H K S i A n , T S A T n n : A R i P A Y H D , D o A B L L A B P , A A e R H B T e : C G n n i A L L Y A T B S , W f e f n o , H G C i n S i m B e H L T f e R B e : f S i o n T n o e H J P : P S u e e v K o A m m
fat-Blasting intervals This is your cardio x. These interval-training workouts utilize high-intensity body-weight exercises to get your heart rate up, burn calories, and supercharge your metabolism. Do these three moves back-to-back, completing as many reps as you can in the prescribed amount o time. Rest or one to two minutes, then repeat. During week one, do each move or 20 seconds and complete ve intervals. In week two, do six intervals o 30 seconds each, and in week three, do seven intervals o 40 seconds each. The key to seeing results: Push yoursel as hard as you can while keeping good orm. Each time you do the routine, try to increase the number o reps you complete in the amount o time given. 3
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b
1 / Mountain
Stand with your t hip-width apart, kns bnt, chst upright, and lbows bnt at a 90-dgr angl (a ). Tak a wid stp to th lt (b), thn quickly bring your right oot to mt your lt. Thn switch dirctions, stpping your right oot out to th sid. Continu going back and orth.
Quick tip
Squeeze your glutes and point your toes as you jump.
a
Climber
Assum a pushup position with your hands dirctly undr your shouldrs and your body orming a straight lin rom your had to your ankls (a ). Kping your cor tight and back at, bnd your right kn and rais it toward your chst (b). Rvrs th movmnt to rturn to start, thn rpat with your lt lg. Continu altrnating.
3 / Jump
Squat
a
b
Plac your hands bhind your had, lbows out, and stand with your t hip-width apart. Push your hips back and bnd your kns until your thighs ar narly paralll to th oor, kping your chst up (a ). Jump as high as you can (b), thn immdiatly lowr into th nxt rp.
b
1 / Hip Flexor
4 / Floor
Stretch
(part)
resultsenHancing recovery This quick, stretch-ocused routine is designed to balance your high-intensity strength and cardio days and help create that enviable long and lean look. These our moves will stretch your chest and strengthen your upper back (to improve your posture), as well as activate your glutes, engage your core, and stretch your hip fexors (all o which help to correct postural imbalances and fatten your belly). Do these moves two or three times in the ollowing order.
Gently stretching streamlines your physique. S T R o H S Y o B G n o B A L L i B , A R B K C A L B n i K S n A D , A R B D e R e C n A L A B W e n : e G A P e T i S o P P o
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Knl on your right kn, and plac your lt oot at on th oor in ront o you. Kp your torso upright and rst your hands on your hips (a ). Gntly push your hips orward as ar as you comortably can, whil kping your torso upright (b). You should l a strtch in th ront o your right hip. Hold or 30 sconds, thn switch lg positions and rpat.
a
b
I-Position Raise
Quick tip
Push through your heels to activate more of your glutes.
a
b
2 / Double Hip
Extension
Li on your back and bnd your kns so that your t ar at on th oor. Slid your arms out to your sids at 45-dgr angls, palms acing up. Tightn your cor, thn squz your gluts to lit your hips an inch of th oor (a ). This is th starting position. Rais your hips toward th ciling until your body orms a straight lin rom shouldrs to kns (b). Paus, thn lowr to th starting position. That’s on rp. Do 10.
3 / Standing
Chest Stretch Stand with your lt sid acing a wall. Bnd your lt lbow 90 dgrs, and plac your palm and orarm on th wall. Lan your torso orward to strtch your chst. Hold or 30 sconds, thn turn around and rpat with your right arm.
Li acdown on th oor. extnd your arms abov your had and rst thm on th oor, kping thm straight and in lin with your shouldrs, palms acing ach othr and thumbs pointing toward th ciling. Your body should orm a straight lin rom your t to your hands (a ). Squz your shouldr blads togthr and down to rais your arms a w inchs of th oor, kping thm straight (b). Paus, thn slowly lowr back to th starting position. That’s on rp. Do 10.
a
b
now score the perfect bikini! > No matter where you are in your sum mer shape-up,
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