Swim Suit season

[Mop]

Is now getting very close to upon us, so I am going to do a work out you can do 6 weeks or so to drop some fat and gain some muscle to get into that swim suit

What you will need / substitution if need be.

Jump Rope / If no rope you need a place with stairs or around 40 yards open to run

A balance ball / If not avail you can do mosyt of the stuff on the floor or on a bench

Some sort of step if possible, in your house or outside roughly 6 inches off the ground at least, up 16 inches off the ground ( a box will work too, be creative if need be )

So the first part is the warm up, circut based. (do all in succesion rest 45 seconds to 90 seconds then repeat to do a total of 3 times.

- Incline push ups, use a bench/couch so that your hands are higher than your feet, the higher up the easier it will be. 15 - 20 reps

- Ballet squat ( toes pointed at an outward angle, feet wider than hips, drop slowly down ( count 8 in your head, stop come back up and repeat slowly) Also hold your arms Strait out in front of your body) 20 reps

- Floor crunches 20 -30 reps

30 seconds of floor climbers ( pushup position, alternate brinign your knees towards your chest at a pace that feels "hard"

Second set is cardio / resistance intervals - rest 30 seconds between each exercise when done rest 2 min and repeat 1 mire time

-Lunge Walking - 15 -20 on each leg You dont need to walk you can alternate each leg, do them slowly as you go down go until you feel the stretch through your ass.

-Bench dips, do a dip using a bench, couch, step, something to keep you off the gound, get your arms to 90 degree angle in your elbow Slow on the way down, fast on the way up.

- Jump Rope, steps, run in place or jumping jacks, 30 seconds , if you can't do 30 seconds of jump rope keep starting over til the 30 seconds is up. It takes some time to get used to it.

-Wall Sits, Back flat on a wall - squat to 90 degrees in your knees, Hold for as long as you can or 45 seconds. If you have weights, do a shoulder press while you are in the wall squat.

- Decline push ups, feet up on a step so they are higher than your waist. Hands directly under your shoulders.

- Floor crunches (30 - 40 reps)

-- Jump Rope, steps, run in place or jumping jacks, 30 seconds

If you have weights, add in an upright row

Lastly the cool down portion

3 sets of each can either do a circut or one at a time

- Reverse crunches ( exactly how it sounds so you are flat on your stomach and working your lower back.

- Leg raises ( bring knees towards chest) as it gets easier, ring your feet strait up til they are over your hips, lastly try and roll your hips slightly off the ground.

- Alt arm leg for your lower back, start off on all fours, kick one leg up and the oppisite arm strait out in front of you, then alternate sides. You should keep your leg complettly strait and your arm strait.

Roughly it is a work out based on geting the HR up for short amount of time, if you would like to add to it, I would suggest a 10 min walk before and after.

* TO E CONTINUED still working on this*