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5 Must-Do Exercises to get Swim Suit Ready | The Arena Club

Posted by Erin Wood on May 10, 2019

Although its best to try and maintain your fitness during every season, summer is where the results show the most! You also don't want to wait until the summer to jump start your workouts to feel "Swimsuit Ready."  Here are some exercises you can do year-round to fight fat, increase your cardio fitness, and tone up all the so-called problem areas! These moves can be done at the gym, at home, or even while on vacation at the beach. 

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Alternating Jumping Lunges

Jumping lunges is a great exercises for your legs in terms of power, strength and balance. 

HOW TO DO IT: Start in a lunging squat stance with your feet about three to four feet apart. Do a slight jump to get both feet off the ground, switching legs in the air so that the leg that was in the back is now in the front. Next, continue this movement, alternating legs for 30 seconds straight and aim to complete four sets total.  [Option: Reverse stepping lunge]

WHY IT WORKS: Explosive interval training burns a ton of calories and it boosts your heart rate. Working large muscles like your quads and glutes burns the most calories. 

Mountain Climbers
This is a combination of an ab move and a cardio move.

HOW TO DO IT: Start in a plank position. Then bring your right knee up to the left side of your chest, then rotate, so that you are switching and alternating which leg is coming up to your chest, keeping your core tight. Continue for 30 seconds straight, doing each right- and left-leg combo at least four times total.

WHY IT WORKS: You will not only target your abs in this move but you will also hit your shoulders, triceps, and chest too.

Squat Jumps
This move is all about power and maximum calorie burn.

HOW TO DO IT: Begin by standing tall. Next, squat low keeping your chest up and then explode off the ground, landing soft. Keep jumping for 30 seconds four times total. [Option, squat and come up on your toes.]

WHY IT WORKS: This is a high-intensity interval that is going to boost your heart rate through the roof. You also target the glutes and hamstrings with the explosive power.

Pushup Into Side Plank
Pushups are one of THE best full body exercises. We take it up a notch with the side plank to chisel the core.

HOW TO DO IT: On your knees or toes with your chest in line with your hands a little wider than shoulder, come down leading with the chest until elbows are at 90 degrees. Push the floor away and stack hips into a side plank. 

WHY IT WORKS: You are incorporating so many muscles with this one move that it keeps the heart rate elevated while you strengthen.

Superman
You can't forget about the back of your body! This move is harder than it looks but oh so effective.

HOW TO DO IT: Lay on your belly with arms overhead. All at one time try and lift your arms and thighs off the floor. Imagine you are trying to touch opposing walls with your hands and toes.

WHY IT WORKS: This move is great for your overall back health but it also hits the muffin top area that is hard to target. This is also a great move for the glutes and hamstrings.

 

Erin Wood

Erin Wood

Erin is a Certified Personal Trainer and Group Fitness Instructor. She received her B.A. degree in Psychology from Towson University and has been in the fitness industry since 2010. When not training or teaching in the gym she enjoys running in distance races, playing co-ed football and softball!

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