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Girl getting bikini ready for spring break

Get Your Beach Body Ready!

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In a little over 4 months, high schools from across the US will descend upon their spring break to let loose on the beach and this means its time to start thinking about your bikini body.

If you are excited to work on your tan but still recovering from a little too much pumpkin pie on Thanksgiving, why not join us for this simple, 4-month Spring Break workout, as seen in Woman’s Health Magazine: http://www.womenshealthmag.com/fitness/chris-powell-training-plan-1

From now until Spring Break, GradCity.com will post one month of workout to help you prep for your trip and be beach body ready in no time!

Month 1:

In the first month of your total-body transformation, your goal is to build muscle and nail proper exercise form.

Whether you’ve never walked into a weight room or you merely took a holiday-season hiatus, this exclusive 12-week plan from Chris Powell was created with you in mind. It’s designed to torch fat and tone muscle, while taking into consideration that you may not be in your best shape—yet.

Each week, you’ll complete three strength-training routines and two or three cardio intervals. During the first four weeks, your goal is to build muscle and nail proper exercise form. In month two, your workouts will be done at a faster pace to help you boost speed, power, and cardiovascular endurance. Finally, month three is all about blasting the fat that’s covering that lean muscle you’ve been working so hard to develop by utilizing supersets (two moves done back-to-back with no rest in between).

Each of these plans spikes your metabolism and keeps it revved for hours afterward—and because you’ll be switching things up, you won’t get bored. Best of all, you don’t have to slave away in the gym for hours. You’ll ditch your extra weight in about 30 minutes a day.

Goblet Squatfitness-blog-1

Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, elbows pointing toward the floor. Push your hips back and bend your kneeds to lower into a squat, your elbows brushing the insides of your knees. Push yourself back to start. That’s one rep.

Hammer Curl to Pressfitness-blog-2

Hold a pair of dumbells at your sides, palms facing in, feet hip-width apart. Curl the weights to your shoulders, then press them overhead until your arms are straight and the weights are directly over your shoulders. Slowly reverse to return to start. That’s one rep.


Dumbell Deadliftfitness-blog-3

Hold the weights in front of your thighs, feet hip-width apart, knees slightly bent. Bend from your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body. Return to standing, still keeping the weights close (as if you’re shaving your legs with them). That’s one rep.


Dumbell Pulloverfitness-blog-4

Lie face-up on a flat bench, holding the weights directly over your chest with your feet flat on the floor. Without changing the angle of your elbows, slowly lower your dumbells back beyond your head until your upper arms are in line with your body and parallel to the floor. Pause, then slowly raise the dumbells back to the starting position. That’s one rep.


Single-Arm Dumbell Row and Twistfitness-blog-5

Hold a dumbell in your left hand, bend your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbell hang at arm’s length from your shoulder, plam facing in. In one motion, pull the dumbell toward your body while rotating your torso to the left, keeping your elbow tucked close to your side. Pause, then lower the weight back to start. That’s one rep. Complete all reps, then repeat on the other side. Use a bench or chair for stability.

Stay tuned for next month’s workout regimen! Let us know in the comments below if there’s anything particular you want to get from your spring break workouts…