Get Beach Body Fit In No Time!

When your schedule encompasses a full time job as administrator of your company, as well as being a trainer and life coach, and taking care of a three year old, there is not much time left in the day to workout. Fortunately, being a trainer and life coach has its advantages as I get the chance to practice what I preach. Most of my workouts are done in fifteen to twenty minutes or less if I can manage it. They work so wonderfully that I am inspired to share them with my fellow moms. The following simple exercises can be done at home, in the park, in the gym, or on the beach if you live close to one (wishful thinking on my part since I live in Colorado).

On a recent trip to Florida, I had the opportunity to do this routine on the beach. I found it especially exhilarating. Breathing the fresh air without any distractions, namely my three-year-old son, who I love dearly, was incredible and rejuvenating. The Kickfitsports.com bikini body workout will hit all those problem areas before you get to the beach or swimming pool. This workout targets the shoulders, arms, abdominals, back, legs, glutes, and, in particular, the hamstrings to smooth out the back of your legs.

Warm Up:
The warm up was a light jog. I say light because jogging through sand is no easy feat. I had a carry bag on my back and a simple yoga mat (www.QVC.com) which I rolled out once I was ready to start. For increased resistance, you can use an exercise ball, as illustrated.

Push Up on Ball:
Start with your hands on the ball and feet wide for extra stability. Once stable, slowly lower your chest to the ball and press back up, making sure you are squeezing your shoulder blades and triceps. For a greater challenge, keep your feet close together instead of wide apart. Perform 2-3 sets of 10-30 repetitions.
Between each set, do some crunches. Fifty (50) is a good number. I suggest you start there and if you cannot make it, then you have something to work toward.

Crunches:
Sit on the ball and walk your feet forward as you recline your neck and shoulders. Your back should be supported by the ball with your neck and shoulders off. Place your hands behind your neck for support. Once in position, begin by curling your trunk upward toward your knees while pushing your chin toward the ceiling. Keep your hips and buttocks elevated or perpendicular to the floor as if you were lying on a bench. Make sure you exhale on the upward contraction and inhale on the way back. Use caution on the ball. Go slowly and you will feel an even deeper burn. Perform 2-3 sets of 20-50 repetitions.

Triceps Skull Crushers:
Tighten the back of the arms with dumbbells available at www.QVC.com. Lie on the ball with a pair of dumbbells, making sure that your neck and back are supported. For a greater calorie burn, raise the neck slightly to create tension in the neck, shoulders, and abdominals. Keeping the elbows in a fixed position, lower the dumbbells toward the skull (hence the name if you get too close). Now slowly press back up to the start position and lower the weights on a five-second count. This emphasizes the contraction for a greater calorie burn and better definition of the muscle. Perform 2-3 sets of 20-30 repetitions.

Dumbbell Row:
Place one hand on the ball and extend the leg on the opposite side. Begin with the dumbbell extended and slowly engage your latissimius muscles as you move the dumbbell upward toward your rib cage and chest. Make sure you keep your shoulders parallel to the floor and your leg in line with the spine as you do the row. To work the arms, add a kickback at the top of the movement by extending the arm straight back. Return to the end position for the row and continue. Perform 2-3 sets of 20-30 repetitions depending on the amount of weight used or your level of fitness.

Legs and Shoulders:
The walking lunge and front raise is a great movement to get the legs and shoulders in shape. Stand with a pair of dumbbells at your sides. As you step forward, lower the rear knee and simultaneously raise the dumbbells from your hips until they are in line with your shoulders. Lower the dumbbells as you stand up and bring the feet together. Repeat the motion on the other leg, as illustrated. Perform 2-3 sets of 20-30 lunges per leg for tight glutes and toned legs.

Cool Down Stretch
A set of 10-20 standing alternate toe touches and you are ready for a dip in the ocean. Stand with your arms extended at shoulder height, as illustrated. Bend and twist one arm across centerline and touching the toe, the other extended straight behind you and pointing upward. Twist and repeat on the other side before returning to the start position.

Please download this workout and save a tree. If you are on the go, check out kickfit.mobi on your cell.

For more information, visit: www.kick-fit.com.
For information on what you can do to slow deforestation, go to:
www.greenbeltmovement.com , www.treebillioncampaign.com or
www.mongabay.com