It's that time of year again. Beach season is right around the corner. While some get excited, others get nervous. Nervous that their holiday weight will be sticking around a while longer. Well there's good news; you're still a few weeks away and have lots of time to thin down, and tone up! To help you, here's a great whole body exercise routine designed to help you get ready for beach season. The best part? It can be done in under 30 minutes per day, and done 5-6 days a week will work wonders to turn you from flab to fab!
Day 1 - Walking
Today will be an aerobic day, designed to boost your metabolism. Walk at a brisk, but steady pace for 30 minutes around your neighborhood. The plan is to walk fast enough to elevate your heart rate, but not too fast that you're not able to sustain the pace for the full 30 minutes. If you're feeling great, work in intervals of 30 seconds of faster walking followed by 60 seconds of slower walking.
Day 2 - Upper Body Strength
Your focus will be on building upper body strength today. begin by doing 3 sets of 10 - 15 pushups. If you're not able to perform a full push-up try placing your knees on the ground which will take some weight off of the push-up. After your push-ups, move right into doing 3 sets of 10 - 15 reps of bicep curls. You will need dumbbells for this exercise which you can pick up at any Walmart, or even Craigslist is a great resource for finding used equipment. After completing your curls, do 3 sets of 10 - 15 reps of tricep extensions by grasping with both hands a dumbbell high over your head and bending at the elbows until the dumbbell nearly touches the back of your head/neck. Finish today's workout up with 100 sit-ups.
Day 3 - Walking
Today we'll let our upper body rest as we complete Day 1's walking routine again.
Day 4 - Lower Body Strength
Today let's focus on building muscle and toning our leg muscles. Begin by doing 3 sets of 20 body weight lunges. If using your own body weight isn't resistance enough you can hold 5 - 15lb dumbbells in each hand. After lunges, move swiftly into doing 3 sets of 20 calf raises. You can do these either on flat ground, or on stair steps with your heels hanging off works great. Again, if you need more weight you can hold weights in your hands. After completing your lunges, finish up your workout with 100 sit-ups.
Day 5 - Walking
Aerobic exercises are one of the best ways to steadily boost your metabolism, so lets repeat days' 1 & 3 workout today.
Day 6 - Cross Training
Your goal for today is to find some other form of exercise that you enjoy doing. A couple ideas are cycling, using the elliptical, or Stairmaster (great for butt & thighs!). Make sure it's something you enjoy, and also that you get a great workout from doing.
Day 7 - Rest
After 6 days of working hard you deserve it! Let your body rest today. You'll be starting a new cycle at day 1 tomorrow.
Well there you have it, a full body workout that when the cycle is repeated for a couple weeks will get you looking incredible for beach season!
Day 1 - Walking
Today will be an aerobic day, designed to boost your metabolism. Walk at a brisk, but steady pace for 30 minutes around your neighborhood. The plan is to walk fast enough to elevate your heart rate, but not too fast that you're not able to sustain the pace for the full 30 minutes. If you're feeling great, work in intervals of 30 seconds of faster walking followed by 60 seconds of slower walking.
Day 2 - Upper Body Strength
Your focus will be on building upper body strength today. begin by doing 3 sets of 10 - 15 pushups. If you're not able to perform a full push-up try placing your knees on the ground which will take some weight off of the push-up. After your push-ups, move right into doing 3 sets of 10 - 15 reps of bicep curls. You will need dumbbells for this exercise which you can pick up at any Walmart, or even Craigslist is a great resource for finding used equipment. After completing your curls, do 3 sets of 10 - 15 reps of tricep extensions by grasping with both hands a dumbbell high over your head and bending at the elbows until the dumbbell nearly touches the back of your head/neck. Finish today's workout up with 100 sit-ups.
Day 3 - Walking
Today we'll let our upper body rest as we complete Day 1's walking routine again.
Day 4 - Lower Body Strength
Today let's focus on building muscle and toning our leg muscles. Begin by doing 3 sets of 20 body weight lunges. If using your own body weight isn't resistance enough you can hold 5 - 15lb dumbbells in each hand. After lunges, move swiftly into doing 3 sets of 20 calf raises. You can do these either on flat ground, or on stair steps with your heels hanging off works great. Again, if you need more weight you can hold weights in your hands. After completing your lunges, finish up your workout with 100 sit-ups.
Day 5 - Walking
Aerobic exercises are one of the best ways to steadily boost your metabolism, so lets repeat days' 1 & 3 workout today.
Day 6 - Cross Training
Your goal for today is to find some other form of exercise that you enjoy doing. A couple ideas are cycling, using the elliptical, or Stairmaster (great for butt & thighs!). Make sure it's something you enjoy, and also that you get a great workout from doing.
Day 7 - Rest
After 6 days of working hard you deserve it! Let your body rest today. You'll be starting a new cycle at day 1 tomorrow.
Well there you have it, a full body workout that when the cycle is repeated for a couple weeks will get you looking incredible for beach season!
About the Author:
To discover more great exercises to lose the weight in the new year check out a great health and fitness blog at www.FitnessHulk.com.
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