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Your
Best Beach Body Workout
Yes, it's that time
of year again. Time to dust off the beach chair, check your summer
wardrobe and make sure that teeny weeny bikini still fits. Chances are
you probably aren’t as happy looking at your reflection in the mirror
after the winter months, where your lily white legs are like Rudolph’s
nose and are glowing in the dark and, to top it off, you have discovered
a few extra dimples (that you swear weren’t there last year).
Hmmm ... what to do?
Well, there is always light at the end of the tunnel and we have devised
the beach body workout to help get back your “Bikini Confidence”…
complete with pictures!
Toning up is always the best way to start feeling your best and boost
your confidence.
There are two factors
that will assist you in your toning up mission.
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Good Nutrition – Yep – I
have said it before and I will say it again. Cut out sugar and
refined wheat products and you will be thanking me forever (feel
free to send me your success stories) Of course everything in
moderation is a good rule but if you follow this suggestion for six
weeks this will definitely kick start your body into a finely tuned
machine. Eat lean foods like tuna, lean chicken/turkey breast,
oatmeal and fish. To lose body fat, have only 20 per cent of your
macronutrient intake as fat.
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Cardio – try 30mins
twice a week – step it up with interval training.
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Strength Training – see
pictures and diagrams below, but don’t just look, actually practice
them! Progress yourself every week a little harder; a few more reps
will help your mission. These exercises focus on multi muscle
movements. Why work just
one muscle group when you can work several at a time?
Unfortunately, women
are the biggest victims of being good at the first two then failing
badly on the MOST important one: strength training. Women are afraid of
getting bulky but the truth is it is very difficult for women to get
bulky due to the lack of testosterone in our bodies. This is why men
often take testosterone supplements to gain muscle mass. So fear not;
embrace strength training and the beach body workout and you will really
start to see those white thighs firm up. (Hey I can help you with the
beach body workout … I never said anything about your tan!)
Beach Body exercises: If
you are a beginner try two sets of 12 reps, if intermediate try three
sets of 12 reps.
Always warm up for at least 5–10 minutes before
jumping into these exercises. Of course seek doctor’s clearance before
starting any new exercise regime.
What others have said
about Trudy's beach body workout ...
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I am not a gym person, nor a
machine person, and I always seem to find some reason to
feel unmotivated (and it’s frequently something about the
instructor). But you were so pleasant and motivating that I
really looked forward to every class. I liked the variety
and the fact that you pushed us just enough every time, you
played good music, and you have a wonderful sense of humor.
I noticed big improvements
right away: I am now able to ride on the bike path to the
marina in less than 2/3 the time it used to take me (and I
ride all the way in the highest gear!) and I am able to
handle the oars much better when I row – it’s like night and
day. So thank you so much for all your hard work on behalf
of the people in your classes – it really pays off!
Thanks again
Martha Doran |
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I'd like
to thank you for the terrific article in the
recent edition of ClubMag, entitled "Get
Motivated".
I read it
and felt totally up lifted and motivated and have now
committed to a circuit routine in my own home. It is
reassuring to know I'm not the only one inclined to feel
down and pile on a kilo or two in the winter months. At
the moment unable enroll with decent trainers and gyms I
was letting myself go a little.
Your
article taught me how to take the situation into my own
hands and use my home as a gym. I'm already noticing a
difference in my butt after the squats and lunges I've
been doing!
Thanks for the motivation ClubMag, I've no doubt
you'll keep up the good work!
An avid fan,
Kirsty, Melbourne
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Contact Trudy Stevens
to help implement
your Best Beach Body Workout! |
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Mountain climbers – whoa,
start slowly, engage core, switch legs and keep switching, then
increase pace. Repeat x 50 times and watch your heart rate climb.
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Skater side lunge
– use dumbbells to increase resistance. Align feet, have both feet
facing forward. One leg bent, one leg straight, chest up, core on.
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Single leg lunge
with overhead press – bodyweight should be
in the middle not over the front toes. Expect to be wobbly at first.
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Squat with bicep
curl – raise dumbbells into bicep curls as
you lower your butt.
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Uneven push ups
– you can use a step or a medicine ball. Challenging in every way.
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Standing triceps
overhead extension – stand on one leg for
increased balance benefit.
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Core twist
– start with ball between thighs then, when ready to progress, move
to knees and ankles. An additional squeeze will do the trick.
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Crunch with chest
press – hold the chest press as you
crunch. The ball provides extra resistance and works chest and
shoulders at the same time. |
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