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PrintBikini (or Speedo) Ready Body without a Trip to the Gym
June, 2005 - Issue #8
Take advantage of the great weather - exercise outside and do good for your body and your mind. Cheryl Broughton of Fitness Edge Boot Camp shows you how...
Bench Dips
This is one of the best exercises to strengthen the shoulders and to tone up the triceps. Place your hands at the edge of the bench, push your hips off the bench, slowly bend your arms and lower your body from the shoulders - not the hips - then raise and straighten the arms. Take a look over your shoulder to insure you are dipping about 90 degrees from the elbow and not lifting the hips. Do not lock the arms when straightening. Do three sets of 10 to 15 reps.
Incline Pushups
The pushup is like a one stop shop - it works just about every upper body muscle, as well as your abdominal muscles when you do them on your toes. Place hands shoulder-width apart; slowly lower your body to half way keeping elbows at a 90 degree angle, then push up. If you need less resistance, do them with your knees resting on the floor. Do three sets of 10 to15 reps.
Decline Lunge
This move works the front and back of legs, and buttocks. Stand with one foot forward and one foot back. Once you are stable, place your left leg behind you on an elevated surface. Bend forward at the waist with a flat back. Slowly lower your body straight down about two to four inches above the ground. Don't let your knee travel forward over your toe. Press through the heel of your front foot to resume back to starting position. Do about three sets of 10 to 15 reps, then repeat on other leg. For less resistance, do these on flat ground.
Nature Jog
Be sure to warm up muscles first by walking. Whether you choose to run on sand, dirt, grass or even sticks, be sure to keep your feet up (to prevent tripping), head up, and bend arms at a 90 degree angle. You should not hear your feet pounding the ground, nor should you run on the tips of your toes. Breathe in through the nose, out through the mouth. Find a happy medium and soon your jogging/running style will adjust.
Cheryl can be reached with questions or comments at 888-671-6500.
Bench Dips
 |
This is one of the best exercises to strengthen the shoulders and to tone up the triceps. Place your hands at the edge of the bench, push your hips off the bench, slowly bend your arms and lower your body from the shoulders - not the hips - then raise and straighten the arms. Take a look over your shoulder to insure you are dipping about 90 degrees from the elbow and not lifting the hips. Do not lock the arms when straightening. Do three sets of 10 to 15 reps.
Incline Pushups
 |
The pushup is like a one stop shop - it works just about every upper body muscle, as well as your abdominal muscles when you do them on your toes. Place hands shoulder-width apart; slowly lower your body to half way keeping elbows at a 90 degree angle, then push up. If you need less resistance, do them with your knees resting on the floor. Do three sets of 10 to15 reps.
Decline Lunge
 |
This move works the front and back of legs, and buttocks. Stand with one foot forward and one foot back. Once you are stable, place your left leg behind you on an elevated surface. Bend forward at the waist with a flat back. Slowly lower your body straight down about two to four inches above the ground. Don't let your knee travel forward over your toe. Press through the heel of your front foot to resume back to starting position. Do about three sets of 10 to 15 reps, then repeat on other leg. For less resistance, do these on flat ground.
Nature Jog
 |
Be sure to warm up muscles first by walking. Whether you choose to run on sand, dirt, grass or even sticks, be sure to keep your feet up (to prevent tripping), head up, and bend arms at a 90 degree angle. You should not hear your feet pounding the ground, nor should you run on the tips of your toes. Breathe in through the nose, out through the mouth. Find a happy medium and soon your jogging/running style will adjust.
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Cheryl can be reached with questions or comments at 888-671-6500.
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