GET A BIKINI BODY IN FOUR WEEKS! Unbelievable.....but True! by Style_Guru πŸ’™ - Musely
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GET A BIKINI BODY IN FOUR WEEKS! Unbelievable.....but True!

posted in Health & Fitness
03/24/2014
  • Stand with feet shoulder-width apart, arms at your sides.
Optional Challenge: Hold 2 dumbbells (weight of your choice)
Lift arms overhead, palms facing in, lifting right leg from the hip until it's parallel to the ground.
Hold for 2 counts, then drop right foot into a front lunge.
    Stand with feet shoulder-width apart, arms at your sides.
    Optional Challenge: Hold 2 dumbbells (weight of your choice)
    Lift arms overhead, palms facing in, lifting right leg from the hip until it's parallel to the ground.
    Hold for 2 counts, then drop right foot into a front lunge.
  • Front Lunge:
As you lower into the lunge, bring both arms out to your sides at shoulder height.
Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position.
Alternate 20 reps (10 per leg)
    Front Lunge:
    As you lower into the lunge, bring both arms out to your sides at shoulder height.
    Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position.
    Alternate 20 reps (10 per leg)
  • Place your lower legs on a stability ball and get in a pushup position. Use your core to pull the ball toward your face. Hold for a second, then roll back out until your body is straight. Now, keeping your back straight, do a pushup. That's one rep. Do 10!
    Place your lower legs on a stability ball and get in a pushup position. Use your core to pull the ball toward your face. Hold for a second, then roll back out until your body is straight. Now, keeping your back straight, do a pushup. That's one rep. Do 10!
  • Lie on your stomach with arms bent. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor. Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders. Hold for 10-30 seconds & do 10 reps.
    Lie on your stomach with arms bent. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor. Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders. Hold for 10-30 seconds & do 10 reps.
  • Stand with your feet hip distance apart. Keeping your chest up sit down into the squat as if you are going to sit in a chair. Now stand back up.
    Stand with your feet hip distance apart. Keeping your chest up sit down into the squat as if you are going to sit in a chair. Now stand back up.
  • Double leg kick: 
Lie facedown and either clasp hands or hold a light dumbbell behind back.
Bend knees & point toes.
Bring heels to glutes twice in short kicks.
On the third kick, lift chest off ground and extend arms straight back, straighten legs & return to starting position. Repeat for 10 reps.
    Double leg kick:
    Lie facedown and either clasp hands or hold a light dumbbell behind back.
    Bend knees & point toes.
    Bring heels to glutes twice in short kicks.
    On the third kick, lift chest off ground and extend arms straight back, straighten legs & return to starting position. Repeat for 10 reps.
  • Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
    Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
  • Bend elbows and pump arms front to back while reaching your knees up to your abs, accentuating leg movements as you run.
    Bend elbows and pump arms front to back while reaching your knees up to your abs, accentuating leg movements as you run.
  • Squat Jumps	
From a standing position, lower knees 90 degrees into a squat, keeping arms parallel to chest.
From the bottom of the squat, jump up 4 to 6 inches.
Land softly with knees bent; repeat.
    Squat Jumps
    From a standing position, lower knees 90 degrees into a squat, keeping arms parallel to chest.
    From the bottom of the squat, jump up 4 to 6 inches.
    Land softly with knees bent; repeat.
  • TIME TO RELAX! 
You can vary this any way you like & add or remove any moves you feel are necessary or unnecessary {: Best of Luck πŸ’™
    TIME TO RELAX!
    You can vary this any way you like & add or remove any moves you feel are necessary or unnecessary {: Best of Luck πŸ’™

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