How I Cheat to Get Bikini-Body Ready
Posted 06/12/12 at 05:08AM by Cinya Burton
Getting in "look at me" shape was going to be tough. I hadn't had a consistent workout routine since my track days in college. Plus, a busy schedule makes it tough to schedule classes with any consistency. Listen, Jennifer Aniston may have six hours a day to do yoga, but I needed a workout that would fit into my life -- and wouldn't require me to do sun salutations before sunrise.
I decided to call on a pro to figure out my best plan of attack. Enter my favorite fitness guru, Kit Rich. She gave me a workout that would tone up and slim down my most flabby spots: arms, butt, and belly. The best part? It only takes 15 minutes, three times a week.
I know, you're thinking -- 15 minutes isn't even enough time for a proper warm up. But I promise these moves will have you sweating harder than an hour on the treadmill -- and yield way better results.
What you need: 2 to 8 lb weights
1. Static lunge pulse with reverse cable fly and overhead shoulder press
"This move tones the booty big time!" says Rich. "It also helps slim the glutes, quads, and hamstrings. When you incorporate the reverse cable fly and shoulder press, you are toning all over the arms too. Working multiple muscles at once like this, helps to get the heart rate up, burn more fat, and cut down your workout time."
Lunge Pulse: In an elongated stride, step your right foot forward, holding the light weights (2 to 8 lb depending on strength) in each hand. Your right foot is forward, left foot behind, feet are hip-width apart. Bend your back left knee toward the floor so that the right knee is parallel to the floor. Pulse 5 times, digging into the front right heel each time. After the 5 pulses, hold and perform 5 reverse cable flys (instructions below). Then stand, straightening your knees, but keeping your feet planted where they are. Repeat the lunge pulses, but now at the bottom of the 5 pulses, perform 5 overhead shoulder presses.
Reverse cable fly: With arms extended forward, an inch below the shoulders and shoulder width apart, palms facing down, inhale. On an exhale, open the arms wide, squeezing shoulder blades together, and return back to starting position.
Overhead shoulder press: Bring your arms out the side, in line with the shoulders, elbows bent and parallel to the floor. Your outstretched arms should look like a large capital letter U. Exhale and lift the arms up and over the head; on an inhale, return them back out to the side, stopping at the height of the shoulders. Do 5 rounds of overhead shoulder presses and 5 rounds of reverse cable flys.
2. Mountain climbers with pushups
"If you want to burn fat off the stomach, you have to get the heart rate up," says Rich. "What better way to do that then a move that targets the core? I have always incorporated pushups in between to attack the arms a little more while also keeping the heart rate up."
How-to: Start in a plank position, hands on the floor shoulder-width apart and directly underneath the shoulders. Your knees should be off the floor and feet hip-width apart. Bend your right knee in and jump it in, bringing your right thigh under your chin and leaving your left leg behind you. Then immediately, as though you are running, switch legs. Imagine that you are sprinting, but with hands on the floor. Perform this fast and with energy! Try not to lift your booty; keep it low to the floor.
Do this for 30 seconds, then return to a plank and do 5 pushups. Inhale, bend both elbows out to the side, bringing the body hovering over the floor, and exhale push back up into plank position. Repeat. Complete 3 times for a total of 15 pushups.
3. Ab circles
"This move is all about the core and tones your lower abs," says Rich.
How-to: Lying on your back, lift your legs into the sky, keeping your legs as straight as possible, hands by your side and on the floor. Your body should ideally look like a capital L. On an inhale, pull the lower abs in tight and anchor your back to the floor. Begin with an exhale, keeping the legs together, circles the legs out to the right and create a large circle, going down and around to the left and then returning back to starting position. Try to create the largest circle possible without letting your back lift off the floor and keep your hips glued to the floor. Don't let your legs sway side to side. Perform 10 circles in each direction for a total of 20.
4. Froggy walk and leaps
"This move gets the heart rate up, and works to slim down the legs and booty," says Rich. "The lower your booty goes, the higher your butt will look."
How-to: Standing with your feet wider than your hips (about one foot wider than your hips each way), turn your toes out to a 65 degree angle and sit your booty low, parallel to the floor if possible. Ideally your booty will be slightly below your knees. With the chest open, and looking forward, hands interlaced in front of your chest, stay low to the floor and walk (or should I say waddle?), taking 20 large steps forward. Keep the toes turned out and the booty low -- never bounce.
At the end of the 20 steps, leap up and perform 20 jumps in this same wide, froggy position. When you leap, explode up reaching the arms into the sky, lifting the feet off the floor. Then land softly and low to the ground. Make the leaps fast and explosive.
Make sure that when you land, you never land straight on the heel. Land first on the ball of the foot and let it roll to the heel. Keep your abdominals engaged and chest lifted and open. Perform this twice.
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