#AYNTK: We actually don’t recommend you try this workout at home. In fact, we are telling you to take it to the beach. If the urge or desire to work on your bikini body whilst being in a bikini overcomes you, then we say, capitalize on that emotion! The best part of this workout is that a) you don’t have to leave your towel, b) the moves are subtle enough that other beach go-ers won’t really notice, and c) this is a great way to workout when you and your compatriot are not on the same same page. Here is your 1:42 video demonstrating a beach-body arms & abs workout. (Literally).
What it works: arms and abs
Why we love it: it’s an effective and easy way to work on your bikini body while wearing a bikini. Duh. Why not break le active sweat whilst breaking le in-active sweat in the sun?
What you need: yourself, a towel, and a lazy compatriot (laziness can and will be affected in a positive way)
How long: 15 – 20 minutes. This can vary depending on how good you want your bikini bod to look (and the number of circuits you complete)
LE BEACH TOWEL WORKOUT RUNDOWN
Repeat the circuit 2-3x
- Lay Flat Sit Ups
- 12 reps
- Scissor Kicks
- 30 reps (15 on each leg)
- Kris Kross
- 30 reps
- Side Plank with Arm Raise
- 24 reps (12 on each side)
- Arm Walks
- 24 reps total (12 on each lead arm)
- 12 reps
- Ab Bicycles
- 30 reps (15 on each side)
LAY FLAT SIT UP
- Start: Lay flat, arms over head
- Werk: Using abdominals, pull your upper body up keeping arms over head. When upper body is erect, with straight arms reach forward for toes, shins, or knees
- Return: Keeping legs straight and arms overhead, slowly lower back down
- Start: Lie flat. Lift shoulder blades off the ground with legs straight out. Lift one leg up to a 90 degree angle, while the other leg remains out. Begin werk below.
- Werk: Using abdominals, keep the legs straight with toes pointed and begin making large “scissor” motions with legs, by briefly holding each leg at the top position before alternating. Use hands to gently hold (not support) the elevated leg.
- Return: The recovery leg will be the leg that is pointed straight out. Be sure to keep the toe pointed, and the recovery leg lifted 3-5 inches off the ground.
KRIS KROSS (KK)
- Start: Lie flat. Lift shoulder blades off the ground with legs straight out. With legs straight and toes pointed, lift the legs 3-5 inches off the ground.
- Werk: Begin crisscrossing the legs, one over the other, with toes pointed. This will give the lower abs a work, work, workout.
- Return: Keep the abdominals activated and shoulder blades off the ground at all times. The recovery leg will be the leg on the bottom.
SIDE PLANK WITH ARM RAISES
- Start: Choose a side. Raise hips off the ground by resting on a bent elbow. Keep a straight spine, legs together, and feet stacked on top of each other. Raise the top arm straight into the air.
- Werk: Grab a water bottle, a flip flop, a dumb bell, or a bottle of sunscreen and reach the elevated arm around underneath the opposite side of the rib cage to challenge the obliques.
- Return: Keep the shoulders square and hips elevated at all times and reach the arm back up towards the sun to repeat.
- Start: Forearm plank position, with hips elevated off of ground, straight legs, and a straight spine.
- Werk: Alternate the arms by ‘walking’ up to a push-up plank position. As always, keep the abdominals engaged.
- Return: Using the same lead arm, ‘walk’ yourself back down to the forearm plank position. Be sure to alternate leading arms.
THE PUSH UP
- Start: Stay in the push-up plank position you were just in. However, using your knees is a great modification because it’s not exactly easy to do push-ups in the sand…just saying.
- Werk: Slowly lower your entire body down to the towel.
- Return: Quite literally, push yourself back up. Repeat.
- Start: Lie flat. Lift shoulder blades off the ground with legs straight out, and engage core. Bring an opposite elbow to the opposite knee.
- Werk: Using abdominals with toes pointed, bring bent knee to opposite elbow and alternate. Similar to riding a bike and pumping the pedals – “pump” the pedals of air here.
- Return: The recovery leg will be the leg that is pointed straight out. Be sure to keep the toe pointed and the recovery leg lifted 3-5 inches off the ground.
The high-five is hit-or-miss (pun intended). It’s a great way to end a workout, turning to a compatriot to say, “Hey…nice job! We did it! We’re done! You’re sweaty and I’m sweaty!” *HIGH-FIVE*
- Start: Each person lifts a hand in the air, similar to raising your hand in school
- Werk: It’s been said to look at the person’s elbow whose hand you’re trying to high-five, to ensure good contact. With good hand-eye-coordination, aim your hand for the hand with hopes of connecting the five fingers.
- Return: Take your hand with you and have an exchange of encouraging words, like “You’re awesome!”