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    Summer Workouts Before Your Next Event!

    July 3, 2012

    Get that bikini body you've always wanted with these quick and easy summer workouts! The best part is that there is no equipment necessary and they can be done at home. Before you start to exercise it is important to stretch out your entire body. It is also important to remember to follow up each exercise with stretching, water, and a healthy snack.

     

    Toned arms


    • Tricep Dip: Sit on your butt with your knees up in front of a chair. Reach your arms behind you and grip the end of the chair with your hands, this should raise your body up a few inches off the ground. Slowly raise and lower your body using your triceps 15 times. Take a 1 minute break and repeat the process 2 more times.

    • Arm circles: Stand up straight with your feet shoulders width apart and arms extended out to the side. Make sure your arms are at a 90 degree angle to your body and move them in small fast circles. Do as many rotations as you can then switch making circles in reverse. Take a 1 minute break and repeat 2 more times.

    • Plank: Position your body horizontal to the ground, like a pushup. Instead of raising your body up and down, just keep it up and hold still for 45 seconds. Take a 1 minute break and repeat 2 more times.

    • Triangle push-up: Position your body horizontal to the ground, like a pushup. Place your hands under your chest facing each other so they form a triangle. Lower yourself to the ground by bending your elbows 15 times. Take a 1 minute break and repeat 2 more times.


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    Chiseled abs

     


    • Bicycle: Lie down on your back and place your hands behind your head. Pull your knees in towards your chest and lift your shoulder blades off the floor. Rotate to the right bringing your left elbow towards the right knee as you extend the other leg. Switch sides in a pedaling motion. Do 3 sets of 15 reps.

    • Long arm crunch: Lie down and bring your ams straight behind your head and clasp your hands. Contract your abs and lift your head, arms, and shoulder blades off the ground. Lower yourself back down to the ground without straining your neck. Do 3 sets of 15 reps.

    • Plank: Position your body horizontal to the ground, like a pushup, but with your arms and bent and your weight on your elbows. Instead of raising your body up and down just keep it up and hold still. Do 3 sets of 45-60 seconds.


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    Firm butt

     

     


    • Squats: Stand up with your feet shoulders width apart. Bend your knees and lower yourself to the ground, keeping your knees behind your toes. Keep your torso tight and press your into heels to stand up straight. Do 3 sets of 20 reps.

    • Static lunges: Stand in a split stance with your left foot forward and the right leg back, about 3 feet apart. Tighten your torso and lift your back heel off the ground so you're on your toe. Bend both knees and lower your body so the back knee is a few inches from the ground. Keep your weight evenly distributed and push yourself back up. Do 3 sets of 20 reps.

    • Hip extensions: Stand up about 14 inches from a table or chair. Bend at your hips and hold onto the table or chair for support. Slowly lift one leg backwards without bending it. Hold your position for about 3 seconds and then slowly lower the leg. Repeat with your other leg and do 3 sets of 20 reps.


    With these easy and effective summer workouts, you're sure to be looking good for your next event! Let us know how they work out for you!