Best Moves To Get Beach-Ready Body: The Abs, But And Thighs Focused Workout

Expert | August 30, 2018 | Bodybuilding and Fitness Nutrition | No Comments

Unfortunately, most of us are afraid of the thought of wearing bikinis (especially at the beginning of the season), so follow this article and prepare to wear your bathing suit in a short time.

Today we are presenting you a training, created by the Los Angeles-based coach, Patrick Goudeau, and linking your biggest problems through a series of circuits, which are designed to strengthen the muscles, adding a cardiac element to the fat in a very effective way, something that is confirmed by Dr. Jan Schroeder, senior physiologist in Physics for the Health and Fitness Association IDEA, means training where even while you are performing strokes of weight, your pulse of the heart remains exalted to increase your fitness level.

PERSONALIZE YOUR WORKOUT

-So the circuits can be intense because you do not have much time to catch your breath between moves, you also need to change the workout to fit your level and you need a set of weights and a step bench. Then you need to do it each exercise a minute except where indicated and try with only a 15-minute circuit to let the body down, or do all three and burn up to 450 calories.

FOR BEGINNERS

-If you are beginner you need to use 5- to 8-pound dumbbells where noted and you also need to skip the one-minute cardio burst after the first and last moves. You need to do just the two-minute interval after the second move.

FOR INTERMEDIATE/ADVANCED

You need to use 8- to 15-pound dumbbells and choose the more challenging options where noted and then you need to do the one-minute cardio burst after the first and last moves. And that includes a two-minute interval after the second exercise. Also, you need to warm up with a few minutes of low-impact cardio and then cool down and stretch when you’re done. Also do each circuit twice and then do any or all of the circuits two or three times a week. But don’t work the same trouble zone on consecutive days.

Circuit 1: Firm Your Butt

STRADDLE SQUAT

-To do the exercise correctly, take a look at the video below

-Cardio Burst (intermediate/advanced only): You need to run as hard and as fast as you can in place for 1 minute. You need to raise knees to hip height.

-Tip: You need to get more out of lower-body moves by contracting your abs. That’s how you’ll improve your balance and stability, so you can work harder.

WEIGHTED BRIDGE

– To do the exercise correctly, you need to follow the instructions in the picture below.

– Cardio Burst (everyone): You need to run in place for 2 minutes.

-Tip: If you are a beginner? You need to do just one complete circuit all the way through. And then add another round as you get stronger.

3. SIT SQUAT

-To do the exercise correctly, just follow the instructions in the picture below.

-Advanced Option: You need to hold a dumbbell in each hand at your sides.

-Cardio Burst (intermediate/advanced only): You need to run in place for 1 minute.

Circuit 2: Bikini-Ready Abs

TOE TAPS

-To do the exercise correctly, follow the instructions in the picture below.

-Advanced Option: You need to do side-to-side bicycle crunches with hands supporting the head for an additional minute.

-Cardio Burst (intermediate/advanced only): Mountain Climbers. You need to get into full push-up position, hips low and abs tight and then bring right leg toward chest, tapping a foot on the ground. And then switch legs quickly and repeat for 1 minute.

-Tip: So, if you’re struggling with the advanced options, choose the beginner moves and you’ll see better results and lower your risk of injury.

2. Abdominal Hold

-To do the exercise correctly, you need to just follow the instructions in the picture below.

-Beginners: You need to keep one foot on the ground to start.

-Cardio Burst (everyone): Mountain Climbers; do it for 2 minutes.

3. HALF BOAT

-To do the exercise correctly, just follow the instructions in the picture below.

-Cardio Burst (intermediate/advanced only): Mountain Climbers; you need to do for 1 minute.

Circuit 3: Jiggle-Free Thighs

DEEP SIDE LUNGE

-To do the exercise correctly, follow the instructions in the picture below.

-Cardio Burst (intermediate/advanced only): Plyo Step Lunge. You need to stand on the bench with arms at sides and then touch right toes to the ground behind you, bringing arms overhead. Next, you need to bring right foot up and lower arms, then quickly switch sides. Then hopping left foot down while raising arms and continue, switching sides explosively, for 1 minute.

2.ONE-LEGGED DEADLIFT