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

Sleek arms in no time!

Well how do you work those arms so you don't have the saggy waving action that everyone dreads.  Well below is a great workout to get your arms in tip-top shape!  Since the triceps make up 70% of your upper arm that is why I have quite a few triceps moves. Watch my youtube channel at Andrea Eilertson for the workout video coming soon.

Perform below exercises 2 times a week.  3 sets and 10-12 reps of each.

Equipment Needed
-Stability Ball
-Light & heavy dumbbells

1. Dips- shown in the picture above.  (Leg raise is optional)

2.  Triceps Kickbacks- Bend at the waist slightly, kick arms straight out behind you hold for a second and bring back into sides keep repeating this motion for allotted reps.

3. Bicep Curls to shoulder press (wrists facing inwards)- Perform a bicep curl at the top of the curl push arms upwards towards the sky.  Keep wrists facing your face the entire time and bring down to finish bicep curls.

4. 3 way delt-raises- Raise arms straight forwards than to lateral raise and bend slightly at the waist to finish with a rear delt raise.

5. Diagonal Triceps extension on stability ball- Rest shoulders and head on stability ball, hips high in the air.  Take one arm above head and lower at angle close to ear and pull up over head.  Repeat.

6. Triceps Push-ups- You will perform push-ups with elbows tucked in close to sides rubbing the ribs with your arms.  Can perform on knees this is quite a difficult move and hurts the front of the shoulder.

7. Concentration Curls- Sit on stability ball with back of the arm on the inside of the leg.  Curl arm up towards your face and lower.  The entire time keeping your elbow on the leg.

8. Chest Press to triceps extension- Resting your head and shoulder on the stability ball lower and raise arms out to side to push-up and hold weights above the chest and than lower weights to the sides of the ears and pull back up using the triceps (back of your arm) than perform another chest press to triceps extensions.

Check out www.safiretraining.com for more fitness videos!

Creative Cardio Workout Plans

How many people like to trudge away on the treadmill to get their cardio workout in 3-5 times a week?  The answer, not many. I myself enjoy the treadmill but know I am not the majority on this one.  So what can you do to get your heart rate up to burn those calories without being on the treadmill for hours on end?  Here are some options:

Option 1: Cardio Lifting
*Don't be scared by the title

1. Squats with a shoulder press
2. Step-ups onto a bench with a bicep curl
3. Lunge w/woodchopper
4. SB-V-up pass thrus
5. Up-Down Planks
6. Dips w/toe reach
7. Chest press to a crunch
8. Deadlift to a row

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced, you want to do 10-15 reps of each exercise

Option 2: Cardio Mix-Ups
*Note this workout is best when the gym is not to busy

1.On cardio equipment of your choice 2 minutes at the top speed you can handle
2. Get off and perform 20 squats
3. On another piece of cardio equipment of your choice 2 minutes at the top speed you can handle
4. Get off and perform 20 lunges
5. Back to 1st cardio equipment 2 minutes at the top speed you can handle
6. Get off and perform 15 jump squats (regular squats if you cannot do jump squats)
7. Side step-ups to bench w/shoulder press- 10 a side
8. Cable Woodchoppers- 10 a side
9. Pull-ups or assisted pull-ups- 15
10. Split Jumps (regular lunges if you cannot do split jumps)- 14

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced

***Note above workouts are to be performed after a 5-10 minute warm-up and should include a 5-10 minute cool down to get your heart rate back down.

If you don't know what some of the workouts are google the names and it should pop up or check out my website for videos on some of the exercises.  www.safiretraining.com