Beach Body Workout: Suitable for Women and Men

Sequence for Bikini body, flat belly, lean legs, toned arms

Do both cardio and strength training to burn fat and increase muscle tone without the bulk.

Lunges forward and back and side to side with arms raised over head when you step: 20 reps

Push ups either in full plank or knees on the ground: 10-15 reps

Hold side plank for 30 sec each side

Cardio moves: 

Squat lunge and jump: 15 times

Send right leg back, step on ball of foot as you raise your arms up, quickly pull right knee to chest, pulling arms down: repeat the movement for 30 reps on one side then switch to opposite side

Step-up Lunges on a chair or bench:

Step left leg on chair and step up with right side (repeat same leg for 15-20 reps)

left side step-ups

Step-up Leg Press: 
left foot on chair or bench

raise right leg up as your left leg goes to standing straight

place right foot back down on ground and repeat the leg lift as the left leg 

straightens: 15-20 reps

repeat other side

Add a plyometric (a hop on the standing foot) to the last sequence for more power, burn calories, and squeeze out fat

10-15 each side

Cardio Moves: 

180 degree explosive jumps stay deep in squat 20 reps

Mountain climbers in plank 45 sec

On your back: side bicycle crunches with legs extended 1 min

Face away from the chair and perform pistol squats:

left foot down / right leg extended out and point toe

squat down and back to seat and press back up to standing: 10-15 reps, change sides

(if you need help with balance, hold on to back of chair and sit back)

Dips using seat of chair: place hands on edge of chair seat, palms down, 

fingers towards you; knees bent with one leg extended out toes pointed: 15 reps with each leg extended

Isometric hold in reverse plank; squeeze triceps and hamstrings

Cardio Moves: 

Jumping jacks

Jumping jacks with plié squats

Squat jumps:

each move 20 reps

Single Leg Bridge: lie face up with knees bent and feet hip width apart on ground, extend arms at your sides with your palms on the ground.  Press through heels and lift your hips, raise your right leg so your thighs are parallel, pulse up and down 20 reps

repeat other side

Plank Progressions

On forearms hold: 45 sec

Body Slides: move forward and back through your shoulders

Full Plank: bring alternate knees to chest for 1 min.