Halfway through the year and your New Year’s resolutions are long forgotten? There’s still time to get active before you hit the beach this Summer. If you feel in need of a bit of ‘streamlining’ before you slip into your two-piece, Vladimir Stankov has prepared an easy-to-follow workout that can be performed in the comfort of your living room and some simple lifestyle pointers to help you reap the benefits more quickly.
The following exercises performed step-by-step will help you attain a perfect body to hit the pool or beach:
1. Offset Dumbbell Reverse Lunge
Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat for as many repetitions as you can in one minute. Then do the same on the other side stepping back with the opposite leg for the same number of repetitions each side.
2. Single Arm Dumbbell Swing
Hold a dumbbell with both hands at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arms straight thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth for as many repetitions as you can in one minute. Be sure to keep your core stomach muscles tight whilst performing this exercise in order to support your lower back.
3. Thruster Dumbbell
Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat for one minute.
4. Dumbbell Row
Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you). Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, and then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs, and make sure that repetitions are equal with both left and right hand.
Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet with feet hip distance apart. Face the floor being careful not to arch your back or stick your bottom in the air. Hold this position between 30 – 60 seconds.
6. Box Jump
Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Don’t let your landing stick. Instead, envision the way cats land when they jump from something – you, too, should try to land this quietly. Use a stepper, which is usually eight (8) inches high. The box should be high enough to jump onto it.
7. Barbell Floor Wiper
Set the barbell on the floor and lie underneath it as you would for a bench press. Keep your core stomach muscles tight to support your back. Grip the bar with hands shoulder width apart or just wider and press it up until your arms are locked out. Keeping your legs straight and together, raise them up from the floor whilst holding the barbell until they reach a 90-degree angle with the floor. From this position, twist them from side to side (like a pair of windshield wipers). One repetition = from left to right.
• Perform the complete workout three times a week.
• Each time, do the set of 7 exercises three times through, resting for 2-3 minutes after you complete one set of all 7 exercises.
• For each exercise, you’ll do as many reps as you can in 1 minute, followed by 30 seconds of rest before starting the next exercise.
• Consult your physician before beginning any exercise programme
• Don’t use very heavy dumbbells, use the set you’re comfortable working out with
Lifestyle Tips to Help You Tone up for the Beach:
• Start early – ideally, to look your best in the Summer months, plan and start your exercise regime in the Winter months
• Run – The best exercise to burn calories is running. Run for 30-45 minutes at least 3-4 times week to burn up calories
• Enjoy a walk in the park
• Press ups – Aim to do 30-50 a day for a month to look fantastic for the beach
• Sit ups – Aim to do 50 a day
• Take the stairs
• Swim or play tennis – If you are not the type to sign up for a gym membership, go swimming or play your favourite sport
• Drink water – Drink at least 8 glasses of water everyday
• Eat healthy – Consume 2 to 2.5 cups of vegetables and 1.5 cups of fruits everyday
• Small meals – Eat five to six small meals throughout the day to maintain your metabolism level and avoid unhealthy cravings
• Limit alcohol – A bottle of wine contains over 600 calories and a pint of beer contains over 150 calories. Limit your intake for significant weight loss
It is essential to revitalise your mind and body with the right fitness regime in this age of hectic lifestyles