10 Bikini Body Moves

#StayActive

For a lot of people, getting ready for their summer holidays icludes a crash diet and a crazy exercise routine a month or, lets face it, in most cases two weeks before going away... Well it doesn't have to be like that! Regular training and a balanced diet are all you need. Aim to complete this routine along with twenty minutes of cardio around four times a week with a lower intensity workout such as swimming or pilates once a week. Have a look at some of my healthy recipe blog posts for some foodie inspiration.

Complete exercise one to three, three times over.

Then, four to six (x3) and finally seven to nine (x3).

1.

The Plyometric Squat

REPS - 10

SETS - 3

Simply jump up onto the bench and back down, ten times over. Then complete exercise two and three before repeating one again.

2.

Dumbell Deadlift

REPS- 15

SETS- 3

With this exercise, it is important to keep a straight back. Practice side on to a mirror and check your posture, it is common to arch the lower spine or curve the shoulders when doing this exercise. Keep feet hip width apart and the knees slightly bent as you bend forwards. Once you have completed one SET of this exercise, go to exercise three before returning to one.

3.

The Woodchopper

REPS - 12 (on each side)

SETS - 3

Bring the wire across the front of your body in a chopping motion. Keep feet still and let the upper body twist slightly. Once you have completed all three exercises return to number one and complete the sequence twice more.

4.

Squat Kick with Dumbell

REPS - 10 (on each leg)

SETS - 3

Standing side ways on to the bench, keep your balance and hold the squat position for several seconds before lifting your leg to the side. Try not to over compensate by leaning too far towards your supporting leg. Repeat on both sides before starting exercise five.

5.

The Plank Twist

REPS - 10 (on each side)

SETS - 3

Start in plank, then twist upper body and bring dumbell up in your hand. Repeat on both sides before moving on to exercise six.

6.

Standing Abs

For this exercise you will need a barbell weight. Raise your arms to shoulder height, then simply twist the torso. Now return to exercise four and repeat the circuit twice more.

7.

Scissor Arm Lunge

Raise your arms to shoulder height in front and behind, as you go into a lunge.

8.

Plank and Raise

Start in a plank and then stand and raise your arms above your head with the dumbells.

9.

Squat Sweep

Bring the weight down as you squat, then twist and reach up high. Repeat the third set of exercises three times over.

Finally.... The Bonus Exercise

The one minute Plank Macarena

So basically, you are doing the macarena in plank position. So start in plank, reach to your opposite shoulder, go back to full plank and then reach to your opposite hip. Switch to your forearms and repeat. Make sure you use both arms. Complete as many as you can in one minute... Then have a little lie down! You'll deserve it! Happy getting healthy :)

Please don't hesitate to get in touch if you have something you would like to work on and are in need of a program. Send me a message on facebook or tweet me :) @ComposureActive