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1. score a Bikini
Body nowOK, so summer has already started.
It’s still not too late to get strong, lean, and sexy,
thanks to this metabolism-revving, muscle-sculpting,
pound-shedding plan.
By Rachel Cosgrove
photographs by Randi Berez
Happens
every
year:
You’re all gung ho in the
beginning of the summer,
hitting the gym like it’s
your job and dutifully
counting calories. After
all, you have the big bikini
reveal to prepare for!
But once the season hits
its stride, it’s easy to fall off
the wagon and onto a lawn
chair—and before you know
it, the heaviest thing you’re
hoisting is an icy cocktail.
Fortunately, tearing off that
cover-up with confidence
doesn’t mean choosing
between having fun and
staying fit. The key to scoring
a hot body? Committing to
a plan that’s easy to fit into
your busy summer schedule
(we’re talking 30-minute
workouts here) and lasts
exactly 21 days. Why?
Experts say you can start to
form a habit in as little as
three weeks, and as anyone
who’s ever been hooked
on something knows, habits
are hard to break. In other
words, once you complete
this program (which
has built-in days for rest and
recovery—yay!), you’ll be
motivated to keep going.
Adding air to
your routine ups
the intensity—
and your results!
Each week, you’ll do six workouts:
two total-body toning routines, two
fat-blasting interval workouts,
and two easy, results-enhancing recovery
sessions. It doesn’t matter what
order you do them in, as long as you do
them. (The goal is to get used
to penciling in a little exercise each
day, which helps you form a workout
habit.) The remaining day
is your no-excuse-needed
day off—enjoy it!
(HowthePlanWorks)
1 w o m e n ’ s h e a lt h / WomensHealthMag.com

2. total-body
toning
These fast-paced strength circuits
are designed to target multiple
muscle groups at once so you can
build lean muscle, rev your heart
rate, and torch a ton of calories in a
short amount of time. Best of all,
you’ll fire up your metabolism and
continue to burn calories 24 to 48
hours after your workout is done.
Do the first pair of exercises as
instructed, resting for 30 seconds
between each move. Continue
until you’ve finished all three pairs.
During week one, complete one
set of each pair. During weeks two
and three, complete two sets.
2b/Romanian
Deadlift
Hold a pair of
dumbbells in front
of your thighs, feet
hip-width apart,
knees slightly bent
(a). Bend at your
hips to lower your
torso until it’s almost
parallel to the floor,
keeping your back
flat and the weights
close to your legs
(b). Squeeze your
glutes as you slowly
return to standing.
That’s one rep. Do
12 to 15.
2a/DumbbellSquatand
OverheadPress
Hold a pair of dumbbells at your shoulders,
standing with your feet hip-width apart (a).
Push your hips back and lower into a squat,
keeping your chest upright and your knees over
your toes (b). As you push through your heels
to return to standing, press the dumbbells
overhead (c). Lower the weights to return to the
starting position. That’s one rep. Do 12 to 15.
3a/Bent-
OverRow
Standing with your
feet hip-width apart
and knees bent, hold
a pair of dumbbells
so your palms are
facing each other
and bend forward
from the hips, as
shown (a). Pull your
shoulder blades
together and row
the weights toward
your chest (b).
Return to start. That’s
one rep. Do 12 to 15.
3b/Dynamic
Lunge
Stand with your
arms at your sides,
feet hip-width apart,
chest lifted (a). Step
forward with your
right leg and bend
both knees to lower
yourself as far as
you can (b). Push
off your right foot
and return to start.
Repeat, stepping
forward with your
left leg. That’s one
rep. Do 12 to 15.
1a/Plankwith
Alternating
LegLift
Get into a plank
position, with your
forearms on the
ground, elbows
directly under your
shoulders, and legs
extended straight
behind you, feet
hip-width apart.
Your body should
form a straight line
from your shoulders
to your ankles, and
your core should be
braced (a). Keeping
your hips parallel to
the floor, squeeze
your glutes to raise
your right foot a
few inches into the
air (b). Hold for two
seconds, then lower
your foot. That’s
one rep. Repeat
with your left foot.
Continue alternating
for 12 total reps.
1b/Wood
Chopwith
Resistance
Band
Stand to the right
of a resistance band
(secured a few feet
above your head).
With your feet hip-
width apart, rotate
your torso slightly to
the left and grab the
handles with both
hands so that your
arms are straight
and above your
left shoulder (a).
Keeping your arms
straight and back
flat, pull the handles
across your body
to the outside of
your right knee (b).
Pause, then slowly
return to start. That’s
one rep. Do 12 to 15
total, then switch
sides and
repeat.
Quick tip
Imagine that
you’re shaving
your legs with
the weights as
you return to
standing.
(part)
ba
b
a
ba
ba
b ca
b
a
2 w o m e n ’ s h e a lt h / WomensHealthMag.com
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3. This is your cardio fix. These interval-training
workouts utilize high-intensity body-weight
exercises to get your heart rate up, burn calories, and
supercharge your metabolism. Do these three moves
back-to-back, completing as many reps as you can in
the prescribed amount of time. Rest for one to two
minutes, then repeat. During week one, do each move
for 20 seconds and complete five intervals. In week
two, do six intervals of 30 seconds each, and in week
three, do seven intervals of 40 seconds each.
The key to seeing results: Push yourself as hard
as you can while keeping good form. Each time you
do the routine, try to increase the number of reps
you complete in the amount of time given.
2/Lateral
Shuffle
Stand with your feet
hip-width apart,
knees bent, chest
upright, and elbows
bent at a 90-degree
angle (a). Take a
wide step to the left
(b), then quickly
bring your right foot
to meet your left.
Then switch direc-
tions, stepping your
right foot out to the
side. Continue going
back and forth.
3/Jump
Squat
Place your hands
behind your head,
elbows out, and
stand with your feet
hip-width apart.
Push your hips back
and bend your knees
until your thighs
are nearly parallel
to the floor, keeping
your chest up (a).
Jump as high as
you can (b), then
immediately lower
into the next rep.
1/Mountain
Climber
Assume a pushup
position with your
hands directly under
your shoulders and
your body forming
a straight line from
your head to your
ankles (a). Keeping
your core tight and
back flat, bend your
right knee and raise
it toward your chest
(b). Reverse the
movement to return
to start, then repeat
with your left leg.
Continue alternating.
fat-blasting
intervals
Quick tip
Squeeze your
glutes and
point your toes
as you jump.
(part)
b
a
b
a
b
a
3 w o m e n ’ s h e a lt h / WomensHealthMag.com
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4. This quick, stretch-focused
routine is designed to balance
your high-intensity strength and
cardio days and help create that
enviable long and lean look. These
four moves will stretch your chest
and strengthen your upper back
(to improve your posture), as well
as activate your glutes, engage
your core, and stretch your hip
flexors (all of which help to correct
postural imbalances and flatten
your belly). Do these moves two or
three times in the following order.
results-
enhancing
recovery
3/Standing
ChestStretch
Stand with your left
side facing a wall.
Bend your left elbow
90 degrees, and
place your palm and
forearm on the wall.
Lean your torso for-
ward to stretch your
chest. Hold for 30
seconds, then turn
around and repeat
with your right arm.
4/Floor
I-Position
Raise
Lie facedown on
the floor. Extend
your arms above
your head and
rest them on the
floor, keeping them
straight and in line
with your shoulders,
palms facing each
other and thumbs
pointing toward
the ceiling. Your
body should form
a straight line from
your feet to your
hands (a). Squeeze
your shoulder blades
together and down
to raise your arms
a few inches off the
floor, keeping them
straight (b). Pause,
then slowly lower
back to the starting
position. That’s one
rep. Do 10.
1/HipFlexor
Stretch
Kneel on your right
knee, and place your
left foot flat on the
floor in front of you.
Keep your torso
upright and rest your
hands on your hips
(a). Gently push your
hips forward as far
as you comfortably
can, while keeping
your torso upright
(b). You should feel a
stretch in the front of
your right hip. Hold
for 30 seconds, then
switch leg positions
and repeat.
2/DoubleHip
Extension
Lie on your back and
bend your knees
so that your feet
are flat on the floor.
Slide your arms
out to your sides at
45-degree angles,
palms facing up.
Tighten your core,
then squeeze your
glutes to lift your
hips an inch off the
floor (a). This is the
starting position.
Raise your hips to-
ward the ceiling until
your body forms a
straight line from
shoulders to knees
(b). Pause, then
lower to the starting
position. That’s one
rep. Do 10.
now score the perfect bikini!
>Nomatterwhereyouareinyoursummershape-up,
you’llfindswimsuitsthatflatteryourfigureat
WomensHealthMag​.com​/Swimsuits.
Quick tip
Push through
your heels
to activate
more of your
glutes.
(part)
b
a
b
a
a
b
Gently stretching
streamlines
your physique.
4 w o m e n ’ s h e a lt h / WomensHealthMag.com
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