score a Bikini Body now - Women's Health

(part)
total-body
toning
These fast-paced strength circuits
are designed to target multiple
muscle groups at once so you can
build lean muscle, rev your heart
rate, and torch a ton of calories in a
short amount of time. Best of all,
you’ll fire up your metabolism and
continue to burn calories 24 to 48
hours after your workout is done.
Do the first pair of exercises as
instructed, resting for 30 seconds
between each move. Continue
until you’ve finished all three pairs.
During week one, complete one
set of each pair. During weeks two
and three, complete two sets.
a
b
1a/ Plank with
Alternating
Leg Lift
Get into a plank
position, with your
forearms on the
ground, elbows
directly under your
shoulders, and legs
extended straight
behind you, feet
hip-width apart.
Your body should
form a straight line
from your shoulders
to your ankles, and
your core should be
braced (a). Keeping
your hips parallel to
the floor, squeeze
your glutes to raise
your right foot a
few inches into the
air (b). Hold for two
seconds, then lower
your foot. That’s
one rep. Repeat
with your left foot.
Continue alternating
for 12 total reps.
1b/ Wood
Chop with
Resistance
Band
Stand to the right
of a resistance band
(secured a few feet
above your head).
With your feet hipwidth
apart, rotate
your torso slightly to
the left and grab the
handles with both
hands so that your
arms are straight
and above your
left shoulder (a).
Keeping your arms
straight and back
flat, pull the handles
across your body
to the outside of
your right knee (b).
Pause, then slowly
return to start. That’s
one rep. Do 12 to 15
total, then switch
sides and
repeat.
a
b
2a/ Dumbbell Squat and
Overhead Press
Hold a pair of dumbbells at your shoulders,
standing with your feet hip-width apart (a).
Push your hips back and lower into a squat,
keeping your chest upright and your knees over
your toes (b). As you push through your heels
to return to standing, press the dumbbells
overhead (c). Lower the weights to return to the
starting position. That’s one rep. Do 12 to 15.
2b/ Romanian
Deadlift
Hold a pair of
dumbbells in front
of your thighs, feet
hip-width apart,
knees slightly bent
(a). Bend at your
hips to lower your
torso until it’s almost
parallel to the floor,
keeping your back
flat and the weights
close to your legs
(b). Squeeze your
glutes as you slowly
return to standing.
That’s one rep. Do
12 to 15.
a
b
a
3a/ Bent-
Over Row
Standing with your
feet hip-width apart
and knees bent, hold
a pair of dumbbells
so your palms are
facing each other
and bend forward
from the hips, as
shown (a). Pull your
shoulder blades
together and row
the weights toward
your chest (b).
Return to start. That’s
one rep. Do 12 to 15.
a
b
Quick tip
Imagine that
you’re shaving
your legs with
the weights as
you return to
standing.
3b/ Dynamic
Lunge
Stand with your
arms at your sides,
feet hip-width apart,
chest lifted (a). Step
forward with your
right leg and bend
both knees to lower
yourself as far as
you can (b). Push
off your right foot
and return to start.
Repeat, stepping
forward with your
left leg. That’s one
rep. Do 12 to 15.
a
c
b
b
beach photos: styling: gena tuso/artmix beauty, hair and makeup: adrienne herbert/celestine agency, manicure: barbara warner for orly international/celestine agency, fitness expert: frankie shammas, fashion market: thea palad.
Opening spread: Alexandra Cassaniti bikini. second spread: pearl izumi tank, puma boy shorts; bands inset: omgirl tank, old navy sports bra, falke Ess pants; mountain climber inset: kalyx black bra, nike red bra, charlotte ronson shorts.
2 w o m e n ’ s h e a lt h / WomensHealthMag.com