Swimsuit Body Workout-No Equipment Needed!

Well if your looking to get that swimsuit body in time for Summer and you live in Minnesota you still have time! Below is a great workout for you to drop a few pounds, tone up and have fun doing it!  No equipment is needed for this workout.

*Perform this workout for 45 seconds of the exercise / 15 seconds rest if intermediate to advanced and if your a beginner 30/45 split.  Perform the below workout 1-3 times.

Round 1
1. Mountain Climbers
2. Push-ups
3. Squats
4. V-ups

Round 2
1. Burpees
2. Dips
3. Lunges
4. Crunches

Round 3
1. Bear Crawl
2. Triceps Push-ups
3. Single leg dead lifts
4. Plank

Round 4
1. Crab Walk
2. T-push-ups
3. Side Lunges
4. Side Planks

Before you know it your ready for a swimsuit!  Perform the above workout 2-3 times a week.  As always check out www.safiretraining.com for more fitness videos & workout tips!  If you want even more tips sign up for my newsletter: Fit Tips Newsletter

Slammin 6 Pack

Everyone is looking to get a 6 pack right before summer or perfect the one they have (I am no different).  So below I have some of the tips I personally follow to get my 6 pack right before I hit the beach.  Below my tips I also have a great abs workout to do 2-3 times a week.

Tips for getting that flat stomach

1. Watch your sugar intake- Sugar tends to be as addictive as some drugs the new studies have been showing.  Sugar tends to make you crave more food which will add to your waist line.  Processed foods tend to be the worst culprits for finding hidden sugars. 
2. Watch sodium- Sodium makes people bloat which will expand your belly in which you are trying to slim down in time for swimsuit season.  
3. Perform planks right away in the morning- Get your planks in right away in the morning.  Your transverse abdomins will stay nice and tight all day long. 
4. Throw some intervals into your routine- Intervals help rid your belly of that excess fat.  Intervals can be done on the treadmill, elliptical, or bike.  Go at a fast pace for 1 minute, than a slower pace 1 minute.  If you want to mix it up even more try 30 or 15 second intervals.
5. Drink 3-6 cups of green tea a day- Green tea has been shown to help rid the body of excess fat, helps reduce stress, weight loss, decrease risk of multiple diseases.  Most of the studies done were with 3-6 cups a day.  Just make sure your near a bathroom.
6. Add an ab workout 1-2x a week- Your abdominal muscles are like any other muscle group and they do need to be trained.  They are worked when doing other exercises but throw in an ab routine or two a week to really get those muscles firing.  There is a great routine below to spice up your workouts. 
7. Get your sleep 8-9 hours- Make sure you get your sleep.  The less sleep you get the more your metabolism is affected.  When your metabolism is  not working as strong as it should be the fewer calories you are burning.  Which leads to weight gain.  
8. Try some yoga- Finally make sure you have something that you can relax doing.  Many people take up yoga, mediation, cooking, or just going for an afternoon walk.  Whatever you feel less stress doing make sure you add that into your calendar daily.  

Ab Workout

Amount:

• 2-3 sets
• 10 reps 
• Perform 1-2 times a week 

Equipment Needed:

• Medicine Ball Or Dumbbell- Exercise 1, 4
• Cables: Exercise 1 (optional) 
• Stability Ball: Exercise 4, 5 

1.  Woodchoppers (with cables if you have access)- Start at the right knee than move backwards up and over your left shoulder.  Repeat this for all reps than switch sides.   If you have access to cables in a gym you can try cables. 
2. Rotating plank- Resting in a plank position, elbows on ground knees can be either off or on the ground.  Rotate over to your right shoulder holding a side plank, than roll over to the other side to hold a side plank on the opposite side.  Keep rotating back & forth between right & left forearms. 
3. Inchworm to push-up- Start in a standing position, walk your hands down to a push-up position, perform a push-up than walk your hands back to your feet and roll back to a standing position. 
4. Sit up cross body punch w/DB- Either on the floor or on a stability ball roll up and punch with a DB across your body.  Than roll back down and crunch up and punch across the other side of the body.  
5. SB- Knee tucks w/twist- Your hands in a high plank, tops of feet resting on a stability ball, drive knees into chest than release the ball back out towards feet.  Next time you pull the ball in pull to the side of the body at an angle working the obliques.  Kick the ball back out and pull into the other side working the opposite oblique.  Repeat this pattern between the middle & oblique muscles. 
6. Double Crunches- Lying on your back.  Crunch up once at the bra line than as high as you can go than relax down to bra line, than down to ground.  Repeat that pattern when performing the double crunch. 
7. Plank w/glute lifts- In a forearm plank raise right leg up to the sky for 10 reps than switch to the left leg and pulse leg up to the sky. 
8. Side Plank- w/hip dip to crunch- Placing your forearm on the ground and either on your toes or knees, lift hip off the ground.  Once the hip is in the air dip your hip to the ground than place hand behind the head and crunch over towards the ground.  Repeat between a hip dip to a crunch.  Perform all 10 reps on one side than switch to opposite side. 

As always check out www.safiretraining.com for more fitness information and free video workouts and to sign-up for my free bi-weekly newsletter filled with even more great fitness information! 

Beach Body in No Time

Beach Body Training 

Are you looking to get a beach body in time for Summer?  Yes, you still have time if your goal is to do a tone up and lose a few lbs before you put on you swimsuit.  Below are some tips for you to follow and a great beach body workout.

Beach Body Training Tips

1. Write down your calories- If you want to truly be accountable for what you are eating start tracking your food intake.  I know this can seem like a pain but studies have shown you are 80% more likely to lose weight if your tracking your food.  
2. Avoid excess sugar- Make sure you are not going over in your daily sugar intake.  This is key if your trying to get your body ready for that swimsuit.  Track where your  sugars are coming from.  Is it fruit or the sugary beverage you drank at 3pm?   
3. Drink green tea- Green tea has shown to help decrease belly fat.  So drink up and enjoy a cup or 3 a day to help keep your middle tightened. 
4. Perform intervals- Hit the trails up and incorporate some intervals.  Instead of going for a steady state walk, jog or run.  Mix up your pace going 1 minute at a moderate pace the next minute go as fast as you can.  Perform those interval rounds for a total of 20-30 minutes.  Intervals help you burn calories long after the workout is over. 
5. Get enough sleep- Sleeping is vital for getting the body you want.  If your constantly craving unhealthy foods, always tired, can't work out because your exhausted. Chances are you need to get some more sleep.  Aim for 7-8 hours a night to keep your body and mind running smoothly throughout your day. 
6. Strength train 2-3x a week- Ladies strength training helps you tighten and tone the body.  Do not shy away from the weights.  Having definition throughout your body is the new "hip" thing to be doing.  Out is the super skinny figure, in is the curvy well muscled bodies.  So get that triceps muscle showing, highlight that 6 pack, and enjoy the nice quad sweep.  Plus for every pound of muscle you burn an additional 50 calories. 
7. Work those abs- Last but not least, most females are looking to tone up their mid-section when it comes to swimsuit season.  I have some great videos on my website with ab routines as well as my 3 prong abs method.  If you want more information or to receive the 6 prong abs method click the link at right. http://eepurl.com/wk5h5 

Beach Body Workout

• This workout is geared to work the entire body.  
• This workout is for intermediate to advanced exercisers 
• Perform it 2-3 times a week on non-consecutive days.  
• Repeat 2-3 times and 10 reps all the exercises.  

1. Curtsey lunges with bicep curls- Step right leg behind left as if your performing a curtsey at the same time bring wrists facing the sky to perform a bicep curl. 
2. Dips with a toe reach- Hands behind you with your legs either bent at 90 degrees a little easier or legs straight a little tougher.  Drop butt towards ground and than lift your butt in the air.  Balance left hand on bench reach right arm towards left foot.  Slowly lower down. (If your a beginner just perform the dips)
3. Plie squats with lateral raises- Place feet out wider than shoulder width and squat down slowly raise arms up to shoulder height to perform a lateral raise.  As you stand release arms back down to sides. 
4. Chest Press to skull crusher- Resting back on the ground or a bench, drop arms to form a field goal to the outsides of the chest.  Press weights up to meet above the chest than flip wrists so the insides of your wrists are facing each other.  Drop weights down to ears and slowly raise back up.  
5. Deadlift to a row- Keep db in front of shins slowly lower weights down towards ground as you are standing up perform a row when you are almost standing straight up.  Than raise all the way up to  a standing position.  
6. Walking lunge with a DB twist- Perform a lunge 90 degrees in the front & in the back.  Take the lunge to a walking lunge at the same time you lunge forwards twist your db over your bent leg.  Than walk other leg forwards & twist to the opposite direction.  
7. Reverse lunge with a shoulder press- Take a step backwards to perform a reverse lunge 90 degree leg bend.  While holding that 90 degrees press your DB overhead in a shoulder press and slowly lower back down.  Repeat on opposite leg.  (Perform 12 shoulder press, not lunges in this exercise) 
8. Hip Thrusts feet elevated- Place feet on a bench and put a weight on your hip bones.  Thrust hips up to sky than slowly lower back down.  Keep repeating that sequence working on using your glutes to lift & lower your body. 
9. Planks- Perform a plank on your forearms & knees raised or touching ground and hold squeezing glutes for 30 seconds. 
10. Side Plank- Perform 10 hip dips in the side plank.  Either on knees or toes. 
11. Lemon Squeezers- Lying on back squeeze upper & lower body together than release right before you touch the ground raise back up.  Keep repeating.