Bikini Toning Workout - Beginner

Description

This is the 30-Minute Bikini Workout for Beginners. Do this program for about one month, and when you're ready move up to the Bikini Workout - Intermediate. You may want to visit this page http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?id=133 and click "Print exercise demos for this workout" and take the printout to the gym the first few times until you've learned each exercise.

Exercise Routine

	Forward Lunges Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward. Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t s...Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward. Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set. Special Instructions Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary. Muscles Worked: Quads, Glutes (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Boxer Starting Position Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest. Action EXHALE: Extend left arm forward (palm down), right arm...Starting Position Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest. Action EXHALE: Extend left arm forward (palm down), right arm back (palm up). INHALE: Hug arms in. Repeat, switching arms. Special Instructions Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground. Muscles Worked: Upper back, shoulders Picture here: http://www.sparkpeople.com/resource/exercises.asp?ID=110&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Isometric Shoulder Hold with Towel Starting Position Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm...Starting Position Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent. Action Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set. Special Instructions Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath. Muscles Worked: Shoulders Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=130&from=fitplan&plan=133 (less) Routine: Set 1: 1 reps Set 2: 1 reps Set 3: 1 reps
	Seated Dumbbell Concentration Curls Starting Position Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh. Action INHALE: Curl the dumbbell to your shoulder, ...Starting Position Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh. Action INHALE: Curl the dumbbell to your shoulder, keeping upper body still. EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked. Special Instructions This is a great exercise if you have trouble keeping proper form on seated or standing curls. Muscles Worked: Biceps Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=156&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Seated Dumbbell Triceps Extensions Starting Position Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip. Action EXHALE: Extend arms str...Starting Position Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip. Action EXHALE: Extend arms straight above your head, keeping elbows next to ears. INHALE: Lower the weight back down with contol to the starting position to complete one rep. Special Instructions Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still. Muscles Worked: Triceps Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=158&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Bench Press with Barbell Starting Position Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms stra...Starting Position Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling. Action INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it). EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely. Special Instructions Keep spine in a neutral position. Don't lift head off the bench during exercise. Muscles Worked: Chest Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=72&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Bridges Starting Position Lie with arms at sides, feet on floor, knees bent. Press into heels. Action EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes. INHALE: Return to star...Starting Position Lie with arms at sides, feet on floor, knees bent. Press into heels. Action EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes. INHALE: Return to starting position. Special Instructions Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps. Muscles Worked: Hamstrings, Glutes, Quads Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=153&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Crunches Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). Action EXHALE: Raise your chest until your shoulder blades lift off the floor. INHALE: Slowly lower back to floor. Special Instructions Don't use your hands and arms to help lift you up - use abdominals and hips. Muscles Worked: Abs Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=2&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Crunches with a Twist Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). Action EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center. INHALE: Lower your back to the floor. Alternate sides. Special Instructions Don't use your hands and arms to help lift you up - use abdominals and hips. Muscles Worked: Abs, Obliques Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=4&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Back Extension Starting Position Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Action EXHALE: Lift the upper body (chest, shoulders) o...Starting Position Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Action EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position. INHALE: Slowly lower with control to start to complete one rep. Special Instructions This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes. Muscles Worked: Lower back Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=147&from=fitplan&plan=133 (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps