Spring 2011 - Countdown to Bikini Bod Ready!
|As we kick off a new season - Spring 2011 - visions of beaches, the outdoors, backyard and bikinis are on our minds! |
So let's keep it simple - how do we feel our most confident self? Get fit and stay fit! The most important accessory is the one we don't need to put on, the one we wear 24-7 and the one that looks great under that swimsuit. It is not a surprise that "skin is in" - healthy, smooth and sleek skin. Muscle is sexy and fat is not. So, all we need to do is increase our healthy lean muscle mass and decrease the layer of fat under the skin.
In order to access our fat stores more efficiently of course we must burn more than we intake in calories. But if we challenge the body with exciting new cardio Spring workouts, smooth, sleek lines will show up even faster!
Remember it is not only important what you do, but how you do it: what you think about while you are training, the volume of oxygen you have available (V0 max) and the cross training muscle confusion patterns that you do.
To kick off your fittest Spring ever, try these fun bikini body workouts to get the lean, toned body that makes you feel great in your favorite two-piece (and everything else). For best results, buy a bikini today and hang it on your dresser, so that you stay on track and see it first thing in the AM and in the PM. It is amazing how having a reminder keeps you on track - thinking about better food choices and keeping you motivated about each workout.
Try one of the fat-blasting cardio workouts below, 4 or 5 times a week. For most of these, you'll use the Rate of Perceived Exertion (RPE) as your guide. An RPE of 1 is the equivalent of sitting in a chair; a 10 is sprinting to a great shoe sale.
Lisa A's Bikini Body Cardio Workout #1: Countdown Bikini Cardio-Stretch Circuits
The Bikini Body Countdown strength plan is set up as a circuit, because you're not resting between moves (obviously, if you need to take a break, it is ok). But you can also alternate between doing strength moves and cardio (e.g., jumping rope or doing step-ups on a bench). Just add 30 seconds to a minute of cardio between each set of Bikini Body strength exercises and only rest at the end of each circuit. Combine 1 min. of yoga with 1 min. of your favorite strength move (like basic bicep curls); then, increase the intensity by alternating a basic stretch with cardio patterns.
Lisa A's Bikini Body Cardio Workout #2: Intervals Bikini Blaster
Twice a week, do this interval workout with any form of cardio. If you're doing it inside on a machine, use the speed, resistance and/or incline buttons to increase the intensity. For a time efficient workout try a recumbent bike with light free weight (2-3 pound weights) and alternate basic arm patterns - 1 min on, 1 min bike only. Try bicep curls while biking: 1 min bike only, up right rows while biking, 1 min bike only. Try the ISO-Towel workout while on the recumbent bike with the same alternating on–off pattern.
Lisa A's Bikini Body Cardio Workout #3: The HEAT (HOT EXERCISE AEROBIC TENSION) Hills
Once or twice a week, crank up the incline/resistance and power up and down a few 4- to 6-minute hills (this cardio plan works with any form of cardio). Or blast 500 calories fast with this indoor cycling plan packed with hills. If you alternate jumping rope and the ISO-Towel workout you can burn up to 1000 calories in just over one hour. If you do the math, 1000 X 7 days = 7000 calories burned which equates to 2 pounds of fat lost in one week!
Lisa A's Bikini Body Cardio Workout #4: Distance Challenge
Once a week, make the time and give yourself a real spa treatment - an internal cellular exfoliation and oxygen infusion. It will feel like a body facial! Do 45 minutes to an hour of moderate intensity (an RPE of 5-6) cardio workout. You can hike, walk, run, bike — whatever you enjoy. Workouts like these typically burn hundreds of calories (if you're maintaining at least a moderate intensity) and longer workouts can even keep your metabolism revved for a few hours after you finish. Sweating is great - sweat once a day, at least! However, do the talk test - max out your intensity, but test that you can talk. In addition, check your pulse or wear a heart rate monitor to insure the best target heart range for your age, fitness level and goal!
Lisa A's Bikini Body Cardio Workout #5: Living Room Fat-Burner
Stuck at home without a cardio machine? While you may look around and think there's nothing you can do without equipment, you'd be mistaken! Try this quickie power circuit that requires only your body weight and great music. Try running up and down your home steps 2-3 times then dance in your living room - try Zumba - then back to the step (even 2 at a time walking slow). Do it several times and you've turned your house into a gym!
Bonus: These 10-minute, total-body home workout routines blast fat and boredom and get you 2011 bikini ready!