There are so many things to love about summer. Donning a bathing suit is not necessarily one of them. But, to the rescue come New York Sports Clubs & Town Sports International trainers who have created a fast, easy and effective workout designed to help you shape up quickly.
Of course, be sure to consult with your physician before beginning any exercise program.
Warm-up:
Start with 10-15 minutes of a cardiovascular exercise, such as running or biking.
Then, follow the circuit, below, to target those troublesome areas – legs, core, and arms:
Circuit:
Squat, Curl with Dumbbells to Overhead Press – This all-in-one exercise targets the legs, glutes, biceps and shoulders. Stand, holding a dumbbell in each hand. Bend knees to a squat position. As you come up, curl the weights up, rotating your palms so they’re facing your shoulders.
Then press the weights over your head, rotating your palms so they face each other or forward at the top of the movement.
Keep your shoulder blades pulled back and down.
Avoid arching your back as you press the weight overhead.
Body Plank with Hand Walking – This is an excellent exercise for flattening the stomach and targeting the core.
There are several variations of this exercise. If you’re a beginner, do a regular plank and hold it for as long as you can. Lie face down on a mat resting on your forearms, palms flat on mat. Push off the mat so that your upper body is still resting on your forearms and raise up on your toes. Keep your back flat and your body aligned in as straight a line from head to heels as possible. Contract your abs to keep your butt from sticking up in the air. Hold this position for 30 to 60 seconds. Rest and repeat three to five more times.
More advanced? Try this variation: Assume a modified push-up position with your knees on the floor. Raise your left hand and cross it over your right. Then move your right hand to the right, beneath your right shoulder. Continue to cross your hands for two to three steps as if you’re “walking” across the mat on your hands. Now, switch directions and repeat this move to your left. Repeat for two reps to the left and two to the right.
Lateral Lunge with Lateral Raise – This exercise is great for toning the inner and outer thighs as well as the shoulder and back.
Stand with your feet at shoulder width. Grasp dumbbells in front of thighs with elbows slightly bent. With one foot, step out to the side about 16 to 20 inches and descend carefully as you raise upper arms to sides until elbows are shoulder height. Keep both feet flat while lunging down on the stepping leg. Lower dumbbells as you step back to the start position. Repeat with the opposite leg.
Combination Dead Lift with Body Bar and Bent Over Row – This is a great exercise for developing a strong shapely back.
Stand with your feet hip-distance apart, holding dumbbells at your thighs. Keep your knees slightly bent and bend at the waist until your torso is parallel to the floor. Pause for a beat and then pull the weights up toward your rib cage, bending your elbows as you do so. Lower the weights and press back on your heels as you and return to a standing position.
Medicine Ball Crunches with Rotation – This exercise is terrific for targeting the obliques.
Sit with your back at a 45 degree angle off the mat and bring your knees up, feet on the floor or off the floor for a harder workout. Hold the medicine ball beginning on one side of your body, rotating only your torso from side-to-side using your oblique muscles. While rotating, make sure the ball doesn’t touch the ground on each side. The weight of the ball will work your abs and also biceps/shoulders at the same time. Repeat for 15-20 repetitions and do that two to three times.
Do the above circuit at least two to four times a week to burn more calories, decrease muscle soreness, and ensure fast results.
For information about New York Sports Clubs and Town Sports International, visit http://www.mysportsclubs.com/default.htm
