Last minute beach body workout

FOR HIM

The dream of a flat abdomen can now become reality.
Proof costume is almost upon us and we must be prepared to improve our physique.

First you need to follow a healthy diet, eliminating fat and alcohol and encouraging consumption of fruits and vegetables, so you need to follow a training plan unique to the abdomen, to be carried out at the gym or at home, and within two months will define and sculpt your abs, as you have always dreamed of.

Heated before starting to 5'-10 'in aerobic fitness (running, cycling, skipping rope or on the spot).

In this way, stimulates the heart and peripheral circulation, making the muscles more responsive to exercise and preventing injuries.

At the end of the run, stretching exercises are a must, especially for the lumbar spine, the more stressed by exercise.

1 SIT UP2 CRUNCH SU FITBALL
3 REVERSE CRUNCH
4 OBLIQUI CON 2 PANCHE
5 RUSSIAN TWIST
6 VACUUM

BEGINNERS: A series of exercises from 10 to 12 repetitions for the first week, two series the second and three third. After 6 weeks go to the intermediary program.

INTERMEDIATE: If you train for at least 6 months beginning with 2 sets of 12 to 15 repetitions the first week, 3 sets of 12-15 repetitions the second week, 3 sets of 15-20 reps the third. After 6 weeks go to the advanced program.

ADVANCED: you work out regularly for over a year? Then you can start with 3 sets per exercise from 15 to 20 repetitions the first week, 3 sets of 20 to 30 the next. When you feel that even this level is too easy, just enter your superset, perform a series of 2 or 3 different exercises in succession without a break between series and another.

FOR HER

Are you ready for costume test?
In addition to a healthy and balanced diet to lose a few extra pounds is important to devote space to exercise, to tone all the muscles. Maybe not everyone can enjoy two hours in the gym for you, so here are a series of 8 exercises to regain form ahead of the summer holidays: only a few minutes a day and you're done.

Exercise 1 - Dumbbell Step-Up
Grab a pair of five-to 10-pound dumbbells, stand in front of a bench or step, and place your left foot firmly on the step. Press down with your left heel and push your body up until your left leg is straight. Slowly lower back to the starting position. That's one rep. Do all reps with the left leg, then repeat with the right. 

Exercise 2 - Stability Ball Ab Pike
Start in pushup position with your shins resting on a stability ball. Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms. Hold for 1 second and roll back to start. That's 1 rep. Do 10.

Exercise 3 - Dumbbell Chest Press
Lie on a bench with your feet flat on the floor or bench platform. Hold a dumbbell in each hand on either side of your chest, upper arms parallel to the floor. Press the weights straight up. Pause, then slowly lower back to start. That's 1 rep; do 8.

Exercise 4 - Stability Ball Leg Curl

Lie on the floor, calves on top of the ball. Squeeze your glutes and raise your hips. Bend your knees to roll the ball toward you. Straighten your legs to roll the ball back, then lower your body to the floor. That's 1 rep. Do 10 to 15.

Exercise 5 -Dumbbell Row
Place your left knee and left hand on a bench, holding a dumbbell in your right hand. Bend your right elbow and pull the dumbbell up to the side of your chest. Pause, then slowly lower back to start. That's one rep. Do 10 to 12, then repeat on the other side.

Exercise 6 - Cross-Body Mountain Climber

Start at the top of the pushup position. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Return to start. Alternate legs until you complete 12 reps per leg. 

Exercise 7 - Bodyweight Lunge

Stand with your feet hip-width apart. Step forward with your left leg, bending your left knee until both legs form 90-degree angles—your right knee should nearly touch the floor. Push back to start. Repeat, stepping forward with your right leg. Alternate legs for a total of 12 lunges on each side.

Exercise 8 - Plank

Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don't drop your hips or raise your butt.