subject: The Perfect Beach Body Workout For Women [print this page] Are you looking to get a lean, slender, sexy body that you can take to the beach this summer? Well I am going to tell you exactly what to do to quickly get the body of your dreams.
It all starts with something called a kettlebell. This is a piece of weight lifting equipment that looks like a cannonball and has a handle on it. You ladies will probably want to start with a 15 or 25 pound kettlebell. You will want to use the KB to do high intensity interval training. This is simply moving from one exercise to another with as little rest in between as possible.
Here is a weekly workout routine you may like to use.
Day 1: halos, dead lifts, figure 8, two handed swings, squats
To perform halos simple hold the KB upside down with the bottom up and rotate it around your head in one direction and then the next. It is a great warm up and actually works your abs. To do dead lifts with a KB is exactly the same as with a barbell, but actually easier. Figure 8s will work your obliques because you are passing the KB between your legs from hand to hand. KB swings can be done with one or two hands and you simply swing it between your legs thrusting out with your hips. This will work your back, hips and abs. Squats are performed as with a barbell however you will be able to squat much lower.
Day 2: pull ups, military press, clean and press, pull ups, pushups, renegade rows
The only one of these exercises you may not be familiar with is the renegade row. Simply assume the push up position with your hands gripping the handles of the KB. Raise one KB to your side followed by another. This may seem like a back workout but it will really work your abs.
Day 3: halos, dead lifts, figure 8, two handed swings, squats
Day 4: chin ups, pushups, renegade rows, clean and press, high pulls
For those of you who are not familiar with high pulls, this is simply lifting a KB in front of you as high as you can.
Day 5: halos, dead lifts, figure 8, two handed swings, squats
Now, when you do these exercises remember you want to do one, rest a few seconds and then immediately do another. This has the benefit of turning your body into a fat burning factory because you are exerting so much effort that you are throwing your body into a state of metabolic shock and will be burning calories at a higher rate for as long as 24 hours after. The KB just adds to that benefit and you can burn as many as 20 calories a minute using it.
