Disclaimer: this is a homework assignment
Last Minute Spring Break Body in 3 Weeks
Get a beach ready body with our ultra effective cardio/strength plan.
By: Yodit Bitsuamlak
21 Days to a Bikini-Worthy Body
We’ve all been there, just trying to get in the routine of yet another new semester after an exhausting winter break and bam, one look at the calendar and February is coming to an end which means spring break is just weeks away!
AHHH - right?!
Well not to worry, we can get you prepared to party in the workout department with a simple three-week plan.
Your 3 Week Workout Schedule:
Maximize your results by following our detailed three-week
cardio/sculpting plan. On the weekends, take one rest day or do a
moderate-paced exercise of your choice to
up your weekly calorie burn.
1. Front Lift- Stand with feet shoulder-width apart, arms at your sides.
- Optional Challenge: Hold 2-pound dumbbells.
- Lift arms overhead, palms facing in, lifting right leg from the hip until it's parallel to the ground.
- Hold for 2 counts, then drop right foot into a front lunge.
2. Front Lung - As you lower into the lunge, bring both arms out to your sides at shoulder height.
- Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position.
- Alternate 20 reps (10 per leg) with control.
- Come to full push-up position with hands under shoulders and draw abdominals in toward spine.
- Lift left leg to hip height (point toes) or slightly higher. Lift and lower left leg 5 times.
- Repeat leg lifts on right side.
- Extend left leg, bend elbows, and slowly lower chest 4 inches toward the ground; straighten arms.
- Do 5 push-ups with left leg lifted, then lower.
- Do 5 more push-ups with right leg lifted.
4. Kneeling One-Arm Side Kick
- Come to hands and knees with palms directly under shoulders and extend left leg behind you to hip height.
- Grasp a 2-pound dumbbell in right hand (optional) and lift right arm out to the side to shoulder level.
- Keeping hips, head, and arms stable, kick left leg out to the side as far as you can without rocking or using momentum.
- Hold for 2 counts.
- Return leg to starting position (keep arm lifted) and repeat 10 times; switch sides.
5. Front Plank/Back Support
- Sit with legs extended and toes pointed, pressing palms to the ground 6 inches behind your butt, fingers pointing to your back.
- Engage your abs and arch upper back slightly.
- Press body weight into your hands and lift hips up, forming one line from ankles to shoulders.
- As you lift hips, try to touch the balls of both feet to the ground.
- Hold for 2 counts, then return to starting position; repeat 10 times.
6. Arm-Swing Curtsy Squat
- Stand tall with arms overhead; bend left knee and lift left foot so that it hovers next to right knee, toes pointed down (not shown).
- Keeping right foot planted, take a giant step out to left side with left foot. Swooping down, curtsy over left leg, curling left arm in front of body and extending right arm to sky.
- Hold for 2 counts.
- Return left foot to starting position.
- Repeat 10 times; switch sides.
7. Half-Seated Hip Circle
- Lean back on elbows, abs tight, fingers cupping sides of hips to keep your pelvis still.
- Extend legs 60 degrees, keeping lower back pressed to the ground.
- Point toes, press inner thighs together, and trace 10 large clockwise circles in the air with both feet, then trace 10 counterclockwise circles.
8. Bent-Knee Roll-Down
- Sit with knees bent and arms parallel to ground in front of chest, holding dumbbells (optional) with palms facing each other.
- Lean back to engage abs; bend both knees 90 degrees and lift legs until shins are parallel with the ground.
- Balancing on your tailbone, hold for 5 seconds.
- Keeping arms and shins parallel to the ground, slowly roll lower back down 4 inches and hold for 5 seconds.
- Using core strength, roll up to starting position. Repeat 10 times without touching feet to the ground or rolling all the way down.
9. Double-Leg Kick
- Lie facedown and either clasp hands or hold a light dumbbell behind back.
- Bend knees and bring shins perpendicular to ground, toes pointed.
- Bring heels to glutes twice in short kicks.
- On the third kick, lift chest off ground and extend arms straight back to hover an inch above your glutes. Straighten legs, contract thighs and glutes, and lift legs 2 inches; hold for 2 counts.
- Lower chest, head and arms; return feet to starting position.
- Repeat 10 times
Cardio
This interval program takes 30 minutes and can be done with virtually any cardio machine or outdoor activity. Use your rate of perceived exertion (RPE) — how hard you're working on a scale of 1 to 10 — as a guideline.
FitBit can easily help you track your RPE and your daily progress on the way to spring break.
