Author: Victoria Johnson
You too can be hot and
beautiful like the most luscious season on earth. The only problem is
that there is not much time left to build your fine behind to the point
that it is so worth watching as you walk away before the summer is
That's right, you know that you always look as people walk away,
and be honest...it's not because you are lovingly sending them warm
wishes, you are checking them out to see how much junk is in their
trunk. And if that's not sneaky enough, you know that you compare it to
yours. Come on, that's what we do. We live in a constant state of
comparison, it's not healthy, it's not even practical, but the fact is,
So how do you refine your behind in a short time and tighten your
upper body so that when you wave at your friends across the beach, the
sagginess on the back of your arm doesn't wave in the breeze and create
a giant wave.
Here is a great mini workout regime I put together for one of my
music artists who had to shoot an album cover for her new release. She
was in the studio putting the final touches on her CD and she got the
call from hell. It was her manager telling her they had decided on the
shoot location for her cover shot. It was to be on this spectacular
island in a tropical paradise that most of us only dream of visiting
when we win the lottery.
A few minutes later, I got the SOS (Shoot Only in my Skin) distress
call. She had less than ten days to go from snackin' in the recording
studio to looking sexy on the beach for a CD cover for the world to
I went to work and put together an instant toning workout schedule and combined it with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat,
helps you develop rhythm and confidence. You can do any cardio you like
as long as you do some cardio every day to keep your metabolism up and
burn stored body fat. Oh yes, and the instant tanning to give her the
authentic island look. That came later after we made her arms, abs and
behind look and feel tighter.
The key word is she felt tighter. You see when you feel good, you
feel beautiful and when you feel beautiful you walk with more grace and
confidence, which sends out great vibes that you love your beach body.
That is the beginning of getting excited and inspired enough to
continue on your program after the initial burst. All great changes
happen from the inside out.
The Beautiful Beach Body Program
First of all, I love traditional training and I love how dance
moves shape and tighten your body differently than many of the gym
moves. Dancers have sleek long lean muscles and they move with pure
grace. I like gym moves too in a long-term fitness program, dont' get me wrong… But, for this program I am taking you back to the
beginning of women's body training movement. My signature Vertical
Training and Power Shaping technique is the base for this workout.
Workout Accessories to Gather for Your Workout
Beach Towel – I personally have my clients lie on a beach towel
because they are soft to touch on the skin which puts you in a
Water Bottle - 8-16 ounces of water - Stay hydrated during your workout.
Music - Get in the zone. Turn on some music that is upbeat, happy
and makes you feel good. This will inspire you to stay with the workout
for the entire duration.
Picture - Find some inspiring magazine pictures that inspire you
to train. Your mind sees pictures and then it drives you in the
direction of your visualized desire.
Beautiful Beach Body Circuit Isometric Training Techniques
2. Side Lying Leg Lifts
3. Girl's Push-ups
Move #1 – Plie's
Begin with Dancer's Plie's or and easier explanation. Wide Leg Stance Knee Bends
-A plie' is a bend of the knees. It is a foundational strength and
stretch that ballet dancers practice. It is a specific exercise that
tones and strengthens your entire lower body. The hips, butt, thighs,
hamstrings and calves are all worked together. It is compounded power
move that works wonders.
Learning to plié correctly is fundamental to proper training and
getting that beautiful lower body you desire. Yet most people do it
incorrectly, in that they sink down with legs, and then quickly return
to a standing position.
Begin by standing in front of a mirror so that you can monitor your
alignment. Face the mirror in a wide stance, which in dance is known as
second position. Be careful that you are aligning your knees with your
toes at all times. Pull your abdominals in as to get a sense that your
navel is couching your spine. This is called hollowing your abdominal
wall so that your are shaping and engaging them as well throughout the
Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your
abdominal muscles, relax your back, and drop your tailbone. Be sure
your body is centered over your feet, keep your heels down you lower
your body down. Go only as low as you can comfortably go.
Now, press your feet into the floor making your muscles in your
thighs and butt active. Hold for four isometric counts as you take deep
Then slowly press your feet into the floor and push yourself out of the plie' as you return to the starting standing position.
If you don't feel these muscular sensations, you're doing the plié
too fast. Now, to the count of four, begin pressing upwards and focus
on feeling resistance in all of your lower body muscles as you come out
of the plié. As you perfect this move you can add various arm moves
with light two to five pound hand weights. This is what I did with my
artist. As she felt balanced and centered with the movement I added
bicep curls with light hand weights.
I had her start with hands by her side behind her legs, as she
lowered her body to the count of four, she drew her hands toward her
upper shoulders and held it for the count of four as she was in the
plie' isometrically and then lowered the weight as she pressed out of
the plie. It was a great combination of upper and lower body movements
that created a sensational feel and look to the muscles.
Move # 2 – Side Leg Lifts (2 versions)
Lie on one side on your beach towel. Side-lying exercises
strengthen lateral leg muscles, tighten your outer thighs, narrow your
hips and tighten the medial glutes.
Side-lying Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a
comfortable position. You lie all the way down, or lie with your hand
supporting your head as long as you keep your head in alignment with
Keep your body in an extended position with your top leg straight
and your bottom knee slightly bent to help balance your body. Place
your top hand on the floor in front of your abdominals and contract
your abdominals throughout the move.
Begin by squeezing your butt. Now to the count of four, slowly lift
your upper leg towards the ceiling with the knees facing forward 45
degrees or to a height where you can feel the muscles tightening
without strain to the hip joint and hold in an isometric (static)
position for the count of four and then slowly lower back down.
Repeat for fifteen reps per side. Repeat each side for a total of
three sets. Per side both inner and outer thigh muscles. As you get
stronger, you add one to two pound ankle weights for more resistance.
Side Lying Inner Thigh Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a
comfortable position. Keep your body in an extended position with your
legs resting on top of each other. Then, move bend your top leg and
place the foot on the floor behind the bottom leg. Make sure there is
enough room to allow the bottom leg to be lifted off the floor.
Contract your abdominals as to include them in your workout and to
also help protect your spine and keep your back in a good stable
position. Squeeze the inner thigh and slowly to the count of four lift
the bottom leg approximately 12 to eighteen inches or as high as is
comfortable for you to feel the inner thigh isolate and contract.
Hold for four counts and then lower your leg down to the starting
position and repeat for a total of fifteen repetitions. One set is
completed once both legs have performed the exercise for the prescribed
number of reps on the workout! Be sure to breath deeply throughout the
Move #3 – Bent Knee Tricep Pushups.
This move works the back of your arms and chest and abs. Begin on
your hands and knees with your hands resting under your shoulders.
Contract your abdominals and slowly lower your chest to the floor
between your hands keeping your head and neck in alignment, lower down
until your chest almost touches the floor and do not let your lower
back sag, hold for two counts and slowly with control push yourself
back up to your starting position.
Keep the body locked in a straight position as you return to the
starting position. Breathe comfortably throughout the move. Repeat for
total set of ten repetitions. Then rest for thirty seconds by sitting
on your knees in a child's pose and then repeat for two more sets.
This is a powerful exercise and in the beginning you may only be
able to do perform two reps with accuracy and control. But don't give
up. It will get easier as you get stronger. It is a fantastic exercise
for tightening the muscles in back of your arms and your chest muscles.
This move will make your stronger and tighter at the same time.
That is a great combination of fitness results to have whether you are
sunbathing or surfing.
Here's the Triceps Push up Breakdown...
On your hands and knees, contract your abdominals then to the count of four
Slowly lower your upper body down to the floor holding your elbows close to your side
Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.
Repeat for a total of eight repetitions.
There you have it, a wonderful plan for your Beautiful Beach Body.
You will feel long, lean and confident as you stroll along the beach.
Beauty starts from the inside out. Don't wait start today feeling great
about yourself but start building the best body ever now.