Pre-Beach Body Boot Camp Workout

Getting a perfect result is truly possible. The first thing you need to do is to find a proper and efficient workout. when beach season is approaching everyone who wants to look more confident, attractive and toned when wearing bikinis should try out this firm-it-all workout.

The key effort is to focus on the large muscles, as they are the most visible and they can be easily targeted. In addition, this will have some fat burning effects too. One should perform the workout routinely and keep the tempo high as the muscles need some time to revive and strengthen themselves.

One should perform the exercises at least three times a week and cardio two times per week. The whole workout is divided into two parts: exercising and cardio. The latter has several options. Choose what is more efficient for you.

Your rockin’ body is waiting for you. Follow this workout!

#1. Pistol Squat

– Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.

– In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. Continue this downward movement until your right thigh is parallel to the floor. Hold for a count of one.

– Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so. Repeat.

2. Two-Arm Kettlebell Squat Swings

– Hold a kettlebell with both hands in an over hand grip. Stand straight, with your legs slightly wider than shoulder width apart. Lean forward at your waist slightly and bend your knees as if getting ready to squat.

– Keep your back arched and your head facing forward. Let your arms hang loosely. Swing the kettlebell back between your legs while exhaling.

– In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders. Continue for the desired number of repetitions or time.

#3. Dumbbell Walking Lunges

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– Holding a pair of dumbbells at your sides, stand tall with your chest up and abdominals contracted. Begin the movement by stepping forward with the left foot.

– Drop the back right knee towards the floor and keep the left knee bent. Drive yourself up and take a step forward with your right foot.

– The left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern. Be sure to keep the abdominals braced during the entire movement.

#4. Goblet Squats

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– Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.

– Squat down keeping your slightly arched and pushing your hips back. Continue down until your thighs are parallel to the floor.

– Hold for a count of one. Return to the start position. Repeat.

#5. Chair Squats

– Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

– Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

– Touch the chair with your butt then slowly rise back to the starting position.

#6. Dumbbell Squat Clean and Press

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– With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.

– Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.

– With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.

– Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms. Repeat.

#7. Static Squat Hold

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– Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.

– Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.

– Pause and stay in this position for as long as you can. Stretch your legs and glutes. Return to the starting position by dropping your arms and push your hips forward.

#8. Extended Arms & Legs Lifts

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– Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.

– Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.

– Hold for a count of 2 while squeezing your abdominals and obliques.

– Return to the starting position for a count of one, then repeat.