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Enter to win one of 6 entries into the Rock’n’Roll Las Vegas Marathon and Half Marathon.

The Beach Body Workout

 

Photography by David Ford
Makup and hair by Gina Lengyel

How to make that bikini work for you.

The aromas of fresh-cut grass and smoky barbecue fill the air, along with the sounds of birds singing and children laughing. Ah, it’s summer at last, and with it comes hot days, sandy beaches, and refreshing swims … in a bikini. Most of us groan at the thought of trying on last year’s swimsuits, only to find them fitting a little more snug after a long, cold winter. Off to the gym we go in a desperate attempt to get beach-ready.

After years of training and countless hours lifting weights trying to sculpt a fit body, I watched in awe as a group of athletes jumped off a bus, one after the other, with shapely shoulders and toned glutes. It dawned on me: an athlete has a passion for sport. They play hard and give one hundred per cent every game. Their training is consistent, functional, intense. And, as a result, they just happen to have fit, athletic bodies. It was then that I changed the way I train, and it was then that I truly changed my body.

beachworkout_1
Skipping Rope.
Athletic training has become my passion, working out harder in less time. It’s functional, you get fit, have more energy, run faster, bike harder, sleep better, and the list goes on and on.

There are many different ways of training effectively. The exercises you are about to see are just a few examples of multi-muscle exercises. You train more than one body part at a time, training harder and more efficiently. Plus, you are going through your sets with intervals of cardio, keeping your heart rate up and burning more calories.

And guess what? These exercises can be done anywhere: your living room, backyard, or the cabin at the lake. So breathe in that fresh summer air, train hard, and have the rest of the day to enjoy the summer sunshine!

> Skipping Rope
(One minute)
(Calves and full body). Start by skipping rope for one minute.


beachworkout_2a
Walking Lunge with a Twist.
> Walking Lunge with Twist
(Twenty steps)
(Glutes, hamstrings, quads, calves, and core). Skip rope one minute (rest).




















beachworkout_3a
Squat with a Front Raise.












> Squat with Front Raise
(Twenty steps)
(Glutes, quads, core, shoulders). Skip rope one minute (rest).

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Mountain Climbers.










> Mountain Climbers
(Thirty steps)
Push-ups ten reps (shoulders, core, chest). Skip rope one minute (rest).

beachworkout_5b
Plank with Alternating Dumbbell Row.











> Plank
(Hold for thirty seconds)
Alternating dumbbell row from plank position (shoulders, core, back, biceps). Skip rope one minute (rest). Repeat rotation four times.

 

About the Author and Photographer

Annette Milbers-Fleck is an elite personal trainer, professional fitness model, WBFF pro, PVL athlete, and mother of three beautiful children. She has been involved with the fitness industry for nine years, gracing the pages of many top magazines, writing numerous articles, and winning several fitness titles. See www.annettemilbers.com.

David Ford is the director of photography at Status Fitness Magazine and a well-respected photographer of fitness models and bodybuilders. See www.davidfordphotography.com.
 

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