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21 Day Bikini Body
21 Day Bikini Body
21 Day Bikini Body
Body now
Happens
every
year:
w o m e n s h e a lt h
WomensHealthMag.com
By Rachel Cosgrove
p h o t o g rap h s by R a n d i B e rez
(part)
Alternating
Leg Lift
total-body
toning
These fast-paced strength circuits
are designed to target multiple
muscle groups at once so you can
build lean muscle, rev your heart
rate, and torch a ton of calories in a
short amount of time. Best of all,
youll fire up your metabolism and
continue to burn calories 24 to 48
hours after your workout is done.
Do the first pair of exercises as
instructed, resting for 30 seconds
between each move. Continue
until youve finished all three pairs.
During week one, complete one
set of each pair. During weeks two
and three, complete two sets.
2b/ Romanian
Deadlift
Hold a pair of
dumbbells in front
of your thighs, feet
hip-width apart,
knees slightly bent
(a). Bend at your
hips to lower your
torso until its almost
parallel to the floor,
keeping your back
flat and the weights
close to your legs
(b). Squeeze your
glutes as you slowly
return to standing.
a
Thats one rep. Do
12 to 15.
Quick tip
Imagine that
youre shaving
your legs with
the weights as
you return to
standing.
3b/ Dynamic
Lunge
w o m e n s h e a lt h
WomensHealthMag.com
beach photos: styling: gena tuso/artmix beauty, hair and makeup: adrienne herbert/celestine agency, manicure: barbara warner for orly international /celestine agency, fitness expert: frankie shammas, fashion market: thea palad.
Opening spread: Alex andra Cassaniti bikini. second spread: pearl izumi tank , puma boy shorts; bands inset: omgirl tank , old nav y sports bra , falke Ess pants; mountain climber inset: kaly x black bra , nike red bra , charlotte ronson shorts .
1b/ Wood
Chop with
Resistance
Band
2/ Lateral
Shuffle
(part)
moves photos: beth bischoff, styling: thea palad, hair: natasha Leibel,
Makeup: Jennifer Fleming, New balance bra , BL Body pants, nike sneakers
fat-blasting
intervals
This is your cardio fix. These interval-training
workouts utilize high-intensity body-weight
exercises to get your heart rate up, burn calories, and
supercharge your metabolism. Do these three moves
back-to-back, completing as many reps as you can in
the prescribed amount of time. Rest for one to two
minutes, then repeat. During week one, do each move
for 20 seconds and complete five intervals. In week
two, do six intervals of 30 seconds each, and in week
three, do seven intervals of 40 seconds each.
The key to seeing results: Push yourself as hard
as you can while keeping good form. Each time you
do the routine, try to increase the number of reps
you complete in the amount of time given.
w o m e n s h e a lt h
WomensHealthMag.com
1 / Mountain
Climber
Assume a pushup
position with your
hands directly under
your shoulders and
your body forming
a straight line from
your head to your
ankles (a). Keeping
your core tight and
back flat, bend your
right knee and raise
it toward your chest
(b). Reverse the
movement to return
to start, then repeat
with your left leg.
Continue alternating.
Quick tip
Squeeze your
glutes and
point your toes
as you jump.
3/ Jump
Squat
1 / Hip Flexor
Stretch
(part)
resultsenhancing
recovery
This quick, stretch-focused
routine is designed to balance
your high-intensity strength and
cardio days and help create that
enviable long and lean look. These
four moves will stretch your chest
and strengthen your upper back
(to improve your posture), as well
as activate your glutes, engage
your core, and stretch your hip
flexors (all of which help to correct
postural imbalances and flatten
your belly). Do these moves two or
three times in the following order.
opposite page: new balance red bra , danskin black bra , billabong boy shorts
Gently stretching
streamlines
your physique.
w o m e n s h e a lt h
WomensHealthMag.com
4/ Floor
I-Position
Raise
Quick tip
Push through
your heels
to activate
more of your
glutes.
2/ Double Hip
Extension
3/ Standing
Chest Stretch
Stand with your left
side facing a wall.
Bend your left elbow
90 degrees, and
place your palm and
forearm on the wall.
Lean your torso forward to stretch your
chest. Hold for 30
seconds, then turn
around and repeat
with your right arm.
Lie facedown on
the floor. Extend
your arms above
your head and
rest them on the
floor, keeping them
straight and in line
with your shoulders,
palms facing each
other and thumbs
pointing toward
the ceiling. Your
body should form
a straight line from
your feet to your
hands (a). Squeeze
your shoulder blades
together and down
to raise your arms
a few inches off the
floor, keeping them
straight (b). Pause,
then slowly lower
back to the starting
position. Thats one
rep. Do 10.