Headed to the beach soon? Want to get as lean as you can before you hit the sand in your bathing suit? Try this workout a couple of times a week. It's short but intense.
This workout, combined with a healthy diet and steady cardio days will have you on the fast track to getting that sculpted physique you want. It combines intense plyometric drills with body weight strength traning to set the calorie burn and muscle building into overdrive.
It's a tad advanced, but beginners can make minor alterations. Just ask me!
*jog one mile
*medicine ball slam burpie pushup:
Raise a medicine ball high over your head, slam it down onto the ground as hard as you can, drop down onto the ball with your hands, kick your legs back and do a pushup. Repeat for 10 reps, 3 sets.
**No access to a medicine ball? Try a soccer ball or volley ball, just make sure they're pumped up. (For a slightly less difficult alteration, pretend your holding a ball, whip your arms down to the ground and do a ground burpie pushup)
*Stability Ball rollouts/stability ball pikes (superset) :
Rollouts:Lay stomach down on a stability ball, walk yourself out on your hands until the ball is at your shins,roll yourself back until the ball is at your waist. To make it harder, walk yourself out until just your feet are on the ball.
Pikes: Hands on the floor, feet on the ball. Roll your feet into you until your body is in a full pike position, hold for a count, roll back into a straight position.
Do both exercises, one after the other, 5 x each 3 sets.
**No stability ball? Use paper plates at your feet.
*Squat jumps/Clap pushups (superset):
Squat jump: Perform a deep squat then thrust yourself into a jump, land a lightly as you can.
Clap pushup: Perform a pushup, then thrust your body up off of the ground and clap your hands together. To modify this, do a knee pushup instead.
Do the squat jumps for 3 sets, 10x, and the clap pushups for 3 sets 5x.
*Low row
3 x 10 (increase weight each time)
**No access to a row machine, use dumbbells or soup cans.
