ShowMe Gym Workout | 3 Quick & Easy Bikini Body Workouts
Toning Up For Summer
Let’s face is there is not much time in the day to visit any one of the gyms in Hermanus, let alone get a quick walk in around the block. With just three of these quick and easy workouts you’ll be toned up enough to sport a cozzie this summer. Better get cracking as Spring has almost sprung!
These 3 exercises will get the blood pumping, endorphins flowing and kick start your metabolism!
These 3 exercises or routine was compiled by the guys responsible for fitness in the army, in particular England. They each focus on core muscle groups and the workouts require no equipment so you can do them in your lounge or bedroom.
The Burpee
If you only have five minutes to spare then the burpee is the ultimate exercise for your chest, arms, front of shoulders, thighs and abdominals giving you a total body conditioning.
Execute: Stand with your feet just under shoulder width apart, bend knees and reach down and place hands on the floor so that you are sitting on your heels in a crouch position of a squat thrust.
Transfer all your weight on to your hands. Thrust legs out and back as a normal squat thrust. From the squatting position jump up with hands above your head, feet leaving the floor before hitting the ground again and returning to the squatting position and start again.
Do: 15 burpee’s 3 times over
Burpee’s improve stamina, strength and aids weight loss!
Stomach Crunches
With an extra five minutes available alternate your burpee workout with tummy crunches to give you a flat stomach.
Execute: Lie on your back with your arms either crossed over your chest or on by your head and place your legs a 90 degree angle at the hip and knee joints.
Slowly raise your shoulders off the floor by contracting your stomach muscles. Make sure that your eyes stay focused straight ahead and that your neck is kept in line with your spine but relaxed.
Do: 30 crunches 3 times over
Stomach crunches help you to get a well defined tummy area!
The Press Up Plank
The press up is the best exercise to work your upper arms and strengthen the pectorals to create the perfect cleavage.
Execute: Lying horizontal and face down, place your hands under your shoulders with your palms on the ground. Curl your toes upward so that the balls of your feet touch the ground. Raise yourself using your arms, supporting your weight by your hands and the balls of your feet. This is your ‘start’ position. Bending your elbows, lower your body towards the ground as you breath in. Your neck and head, and back should remain perfectly straight throughout the movement.
When your elbows reach a 90 degree angle, push away from the ground as you breath out and return to the start position. If you cannot manage a full range of movement, then maintain a flat back and drop onto your knees for your ‘start’ position. Then continue the exercise on your knees, but remember that straight back.
Do: 20, 3 times over
The combination of the plank, tummy crunch and burpee tone up the whole body!
Source: Laura Mitchell, www.express.co.uk
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Extra reading:
- A Beginners Guide To Working Out
- Gym Myths debunked
- Eat this not that
- CrossFit for dummies
- All bells no whistles – 4 kettlebell workouts