Are you dying to get that beach-ready body? We’ve just the right plan to get those sculpt arms, thighs, abs and glutes – with high-energy cardio, ultra effective strength plan and sculpting routine which is guaranteed to melt fat, boost your metabolism and blast them extra calories. And you know what’s the best of them all? You can achieve a perfect beach body in as little as 30 minutes a day. Just perform total-body strengthening exercises clubbed with some high-intensity interval workouts and this will help you to reshape your body in a relatively shorter period of time.
How to Reduce my Belly Fat?
How to get a cinched waist? How to reduce face fat? Don’t worry, practice these below-mentioned strength moves in the given order along with a healthy diet, and you’ll be ready to flaunt that sexy, skimpiest bikini that you has been resting in your closet, in as little as three weeks! All the best!
1. Bulgarian Split Squat with Stability Ball Fitness Area: Hamstrings, Quadriceps, Glutes
Stand at one stride’s distance facing away from the stability ball.
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Place the top of your right side foot and shin on the stability ball and bend your left knee at 90 degrees in 2 counts. Keep your knee aligned with your ankle, then straighten your left leg in 2 consecutive counts.
To push yourself further, hold dumbbells or a 4-10 pound medicine ball.
In order to modify, you can place the ball against a wall.
2. 1 and 1/4 Push-Up Fitness Area: Triceps, Chest, Shoulders
Start with a push-up position by forming a straight line from head to toe.
Bend your elbows at 90 degrees by lowering your body towards the floor in 3 consecutive counts. Push just 1 quarter of your body up against the floor, then lower your chest back down. Make sure not to touch the floor while doing the reps.
Push your body all the way up to the starting position in 3 counts.
In order to modify, you can place your knee on the floor.
3. Back Extension on Stability Ball Fitness Area: Lower Back
Use a stability ball and lie face down over it with your hips resting on the ball and feet still on the floor.
Bend your elbows by placing both your hands on either side of your head.
Lift your chest off the ball while keeping your lower body fixed and stationary. Be careful to not strain your back while lifting your upper half.
In order to modify, you can place your feet against a wall.
4. 1 and 1/4 Medicine-Ball Pullover Fitness Area: Triceps, Back, Abs
Lie faceup on a bench with your feet on the floor while holding a 4-10 pounds medicine ball with your arms extended over the chest.
Lower the medicine ball towards the head in the count of 3, until your arms are parallel to the floor.
Return the medicine ball towards your chest, stopping only 1 quarter on your way up.
Lower the medicine ball until your arms are again in a parallel position with the floor. Then return your way back to the starting point in the count of 3.
5. Prone Torso Twist on Stability Ball Fitness Area: Obliques, Abs, Lower Back
Get ready in a push-up position with your palms aligned with your under shoulders on the floor, and feet on the stability ball.
Lower your feet until they are sternly holding to the sides of the ball.
Keep your upper body firm and stationary while you rotate your legs and hips to the left in the counts of 2. Return to the centre and again rotate, now to the right un in the count of 2.
In order to modify your position, you can place your knees on either side of the ball.
6. Standing Dumbbell Curl Fitness Area: Shoulders and Biceps
Stand with your feet, shoulder-width apart from each other.
With palms facing forward and arms straight at sides, holding 3-10 punds dumbbell in each, curl them to shoulders.
Fan your elbows to the sides and turn your palms to face forward to make sure that your elbows are bent for 90 degrees.
7. Military Press Fitness Area: Shoulders and Biceps
Push 3-10 pounds dumbbells overhead with your arms straight; then rotate palms to face in.
Return the dumbbells to your shoulder level with your elbows stretched out to sides, then lower down to the starting position.
Fast-Track Your Cardio
You don’t really have to hit the gym for hours to burn the fat. You can just invest in some shorter but high-intensity, interval-based exercising routine which is much more effective than working out for long hours in the gym. The high-intensity, extensive workout exercises rev up the metabolism to burn calories faster.
