Bikini bootcamp: 5 no-gym drills to get your body ready for summer
You’ve unpacked those sleeveless summer dresses, thigh-baring shorts and, oh yes, that teeny-weeny bikini. Now, it’s time to unpack some of those winter pounds that have been hiding under jeans and knit sweaters for the last few months.
Consider saving a little money and freeze your gym membership because there are many workouts you can do outside this spring and summer.
Here are five tried and true, no-gym drills that are sure to tone you up for summer. Try these on a local trail, park, beach or school playground near your house.
Burpees: We might as well crown them the perfect exercise. They are a triple threat: squat, push-up and an explosive vertical jump, combined into one seamless move. They’ll give you a full-body work-out.
Here’s how to burpee: Start by standing up; drop to the ground, with your chest at your knees and pop your feet back so you’re in a plank position; complete a push up, pull your feet back into a squat position and jump up in the air, arms extended above your head. (Need to see it? Check out the video below).
Jump rope: No need for fancy-schmancy tricks like the double-dutch you mastered in elementary school. Jumping rope consecutively for 10 minutes is the equivalent of a 30-minute jog. The aerobic workout also can improve your arm and shoulder strength. For extra credit, use a weighted rope. (Get a UFC weighted jump rope with rubber hand grips from Sports Authority and save 4 percent from ShopAtHome.com.)
Swim laps: You don’t have to worry about sweating. Swimming is another one of those total-body workouts. The average woman can burn about 330 calories in a 30-minute swim if she keeps a good pace. (Need a new athletic swimsuit? Get 8 percent Cash Back from Nike).
High knees: This is a go-to, leg-toning workout. Start by standing with your feet shoulder-width apart. Maintain your posture and raise your left knee as high as you possibly can and step forward. Repeat with your right leg. You’ll start to feel a little quiver, and that’s a good thing.
Sprints: If running a race is not your cup of tea, try running sprints. Go to a local high school track or trail and run as fast as you can in 30-second intervals. Break up your sprints with one-minute walks. Sprinting helps blast fat more so than a steady-paced run.
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