Great Exercise Tips
Here are some great exercise tips that you can do starting today to get the body you’ve always dreamed of! Nothing is worse than feeling ambushed by your summer vacation! Ladies, we’ve all been there, two weeks away from jet setting to a sunny local, standing in front of the mirror in a new skimpy bikini, feeling unprepared to bare it all, and in dire need of a rescuing from the bikini gods. While there are no overnight fixes to losing significant weight, Sarah Motiei, trainer at LA’s premier indoor cycling studio Cycle House, has some great exercise tips on how you can feel more confident pool side fast.
The Fitness Plan
For the 2-week, last minute bikini slimdown plan, you want to get the most bang for your buck with your workouts. High Intensity Cardio, as well as Circuit Training and Plyometrics, are going to torch calories, keep you on your toes, and moving quick.
HIIT Cardio will keep you sweating and shedding fat, while your Circuits and Plyos will involve great exercises that work several muscles at once- sculpting your entire body. The explosiveness and the intensity of no rest built in to your Circuit Training & Plyometrics will keep that heart rate up the entire time you’re working out, thus burning more calories, even after your workout is over!
Each week of your last minute bikini slimdown should be 5 days on, 2 days off.
Here’s your workout plan:
Monday – Circuit Training & Plyometrics
Tuesday – HIIT Cardio (such as a Cycle House class)
Wednesday – Circuit Training & Plyometrics
Thursday – Rest
Friday – HIIT Cardio
Saturday – Circuit Training & Plyometrics
Sunday – Rest
Circuit Training & Plyometric days should include a combination of great exercises that are full body sculpting, some that are explosive and quick moving. They should be performed at full capacity and with very short rests in between circuits.
Here’s a circuit workout example:
Circuit 1: high knees, jump rope, plie squat jump
Circuit 2: wall sit, mountain climber, speed skaters (moving lateral lunges)
Circuit 3: frog hop squat jumps, plank hop, tuck jumps
Do each exercise for 45-sec to 1 minute, moving from one to the next without resting. Complete each circuit 3 times. Rest only a couple minutes between circuits.
Your nutrition during this 2-week last minute fitness slim down should be clean and lean. Some absolute non-negotiable rules to abide by over the course of this slim down:
– Drink at least a gallon of water every day, either with 2 lemons or 2 tbsp of apple cider vinegar
– Eat no later than 30 minutes after waking to jumpstart your metabolism.
– Eat every 2-3 hours, that’s 5-6 times a day
– Lunch/Dinner: 4-6 oz lean meat, 2 cups of vegetables, and 1/2 cup carbohydrate such as quinoa or sweet potato
– Snack smart: apple with a handful of almonds, or tbsp almond butter
– Cut out the processed sugar, added salt, processed foods, and alcohol
Now your perfect body can be yours, it takes discipline, perseverance and determination. If it was easy to accomplish your health and fitness goals, everybody would do it. You have to be strong and stay focused on your goals each and every day.You can do it!
By Sarah Motiei