posted
04/18/12
I don’t care how big your chest is. If you want to be the center of attention on the sand, a la Joe Namath, you’ve gotta be physically balanced. That’s why Part 3 of my 4-Week Beach Body Plan is all about strengthening and toning your legs. The bonus: by working the big muscles below your waist, you’ll burn a ton of calories and streamline your entire body, improving your look from head to toe. So if you’re ready to sculpt an all-around beach body, keep reading.
Beach Season Workout, Week 3
Now, just like the first two workouts, this one consists of 10 exercises. You’ll do each for 30 seconds, with no rest between each. And remember, go full speed. High intensity is the key to massive muscle recruitment, which is the key to major results.
Exercise 1: Side Lunges
Stand tall with your abs tight and your hands on your hips (unless you’re amping things up with resistance bands). Drive your right knee up to your navel, take a big step out to the right side, lunge down and drive yourself back to the original position. Then perform the same movement with your left leg to the left side. Continue alternating sides for 30 seconds.
Exercises 2 and 3: Rear Lunges
Start the same—stand tall with your hands on your hips (or holding dumbbells). Take a big step back with your right foot and lunge down so that your left knee bends 90 degrees. Drive back up and return to the starting position. Do as many rear lunges with your right leg as you can in 30 seconds, then switch to your left leg for the next 30 seconds.
Exercises 4 and 5: Squat Kicks
Perform a deep squat, then rise up and unleash a mean karate kick with your right foot to the right side of your body. Repeat as many times as you can in 30 seconds. For the next 30 seconds, squat down, rise up and perform a karate kick with your left leg to the left side of your body. Repeat as fast as you can.
