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.

Exercise 6: Knees Up

I’m not going to lie: this one’s pretty challenging. But give it your best shot. Start by kneeling down, with your butt resting on your heels. (You know, like the yoga pose.) Jump up and land on your feet. (That’s the tough part.) Then, squat down into a deep, 90-degree squat. Finally, lower your body back down to the original kneeling position. Repeat as many times as you can in 30 seconds.

Exercises 7 and 8: Glute Lifts

Lying on your back with your legs fully extended, bend your left leg and place your left heel on the floor about a foot from your glutes. Raise your hip and glutes up and down as many times as you can in 30 seconds. Then, switch your leg positions and repeat for another 30 seconds. Two keys here: the extended leg should remain in the air. Also, your hips and glutes should remain in the air as well. Don’t let them rest on the floor at all.

Exercise 9: Tuck Jumps

Get into a peak push-up position (a regular push-up position, with your butt raised up). Jump simultaneously with both feet, driving your knees underneath your navel. Jump back and repeat for 30 seconds. This is a good, challenging move; it’s going to blast your glutes, hamstrings, quads and calves. It’ll also work your hips.

Exercise 10: Mountain Climbers

To finish things off, a nice big conditioning exercise. From a peak push-up position, drive your left foot under your navel, then bring it back to the starting position as you drive your right foot under your navel. Continue alternating your legs under your body as fast as you can for 30 seconds (you know, like you’re climbing a mountain).

So that’s the Week 3 workout, folks. The whole thing will take you five minutes. If you’re a fitness newbie, do it once. If you’re an intermediate fitness performer, do it twice with a minute rest between each set. And if you’re a fitness ninja, do it three times. Perform this workout four to seven times during the third week of our four-week Beach Body plan, and you’ll be one step closer to looking, well, a heckuva lot better than Broadway Joe, to tell the truth.

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