Now that we’re moving into Summer, it’s time to get off the couch and go outdoors. With the weather quickly heating up across the country, you might be thinking – “My body’s not beach-ready yet, so how could I possibly wear shorts?!”. Fortunately, there’s a few weeks left before the official start of Summer begins.
To help whip you into shape in no time, today’s fitness guide features tips and exercises from celebrity personal trainers, leading fitness and nutrition experts, and Crossfit specialists.
Fitness Expert Tips for a Beach-Ready Body
As the Owner & Coach at AMP Training (Active Movement & Performance), Chris Cooper has been helping clients recover from injuries and improve their personal fitness for years. Chris is a NSCA-CPT, LMT and has a unique education, one which has allowed him to blend the two worlds to not only get his clients stronger and in better shape, but to also fix dysfunctions to make them better movers overall.
To get a beach-ready body in no time, Cooper says that Compound Exercises are King.
“You want exercises that are going to use multiple joints and multiple muscles. The big movements that you need to include are pushing, pulling, squatting, hip hinging, lunging and core. Think push-ups, pull-ups, squats, kettlebell swings, reverse lunges and planks. Incorporate those, along with solid nutrition and you’ll be good to go.”
Kyra Williams is a NASM certified online personal trainer and nutrition expert (at Kyra Williams Fitness), Crossfit Level One Trainer, USA Weightlifting and USA Powerlifting Coach. Not to mention – she’s also competed in three national level bikini competitions, has a Bikini Workout Plan, and a Bikini Cookbook. You could say she definitely knows what it takes to make get bikini-ready with the right exercises.
To get a beach-ready body, she recommends: “lifting weights 3-4 days a week with splits such as: chest/back, legs/abs, shoulders/arms, and a total body day. Some of the best exercises include squats with a weighted barbell on your back, dead-lifts with dumbbells or a barbell, lunges with dumbbells, step ups with dumbbells, overhead presses, bench press, rows, etc. I typically suggest staying in the 8-12 rep range for building muscle, and 3-4 sets of each, using the heaviest weight possible for the given number of sets and reps.”
Lisa Reed is a world-renowned fitness expert, trainer, educator and motivator. She is a certified strength and conditioning specialist (CSCS), United States Weightlifting Association (USAW) and the owner of Lisa Reed Fitness. LLC (an in-home personal training, boot camp, group training, weight loss and nutrition company). Reed is also the fitness expert for ABC 7 and News Channel 8 in D.C., and regularly appears on TV and radio programs. In addition, she has been featured as an editor, model and athlete in Muscle and Fitness, Muscle and Fitness Hers, Oxygen, and Flex magazines, and was crowned USA Nationals Fitness Champion in 1999.
Below is a set of her favorite exercises for getting a beach-ready body in no time.
“In addition or in replace of; perform this Dynamic Warm-up on the TRX (total-body resistance exercise): Squat to single arm reach under arm (one arm extends by ear as the other pushes TRX down). Do 10 RDLs (Romanian Dead Lifts) on each side, 10 reps Push-ups, Squat + T 10 reps, Glute Bridge 10 reps. Perform each exercise on the TRX for 30 seconds each.”
Certified in pre-natal and post-natal training, boxing, kickboxing, and by NASM (including strength training and weight-loss), and currently training at New York Personal Training, Reggie Chambers trains diverse clients, from elite athletes to celebrities (like actress Christina Ricci), and more. Having worked as a training professional for the last decade, he was the Personal Training Manager for a popular gym chain, and most recently, at the prestigious High Performance NYC personal training facility near Union Square. Reggie Chambers Fitness tailors every exercise program specifically for the client, based on their goals and expectations, body type, strengths and weaknesses, and more; which is why he can help all types of clients, from new moms to novice exercisers.
To help you get a beach-ready body, Chambers says:
“Let’s start off with diet, a well-balanced diet is not only the foundation to getting toned and losing fat, but to being healthy as well. A good diet consists of 4-5 small meals per day with no carbs included in your last meal. Another major key component is drinking plenty of water throughout the entire day, no sugary drinks!”
“You should be working out 3-5 days per week for 50 minutes at a time if you want to achieve real results. If you stick to this routine you’ll be ready for summer in no time!” A few exercises that Chambers likes for getting a beach-ready body are “X Burpees, Raised planks, and Crescent Kicks with a Lunge; doing each move 10-12 times, 3x in total. These exercises target your core, glutes, legs, and lower back.”
For more fitness tips, check out the Fitness Section on Inspirations & Celebrations.
For more fab tips, pics and videos, follow Inspirations & Celebrations on Google+, Facebook, Instagram, Pinterest, YouTube and Twitter. To win fab goodies, enter the Inspirations & Celebrations’ Monthly Giveaway.
[Image credits c/o featured experts.]