(Music Playing)
Sarah: Hi everyone. Welcome to diet.com video, I am Sarah your Host and I am joined by diet.com’s fitness expert Katrina. And today, we are going to be showing you how to spring into swimsuit seasons. So today, what are we going to be doing?
Katrina: We are going to do a 30-minute circuit on six moves the ways you have been in trim for your bikini.
Sarah: Fabulous! And when you guys do this workout at home and to get that body you have always dreamed off, do not forget to log on to YouTube and submit your very own video for the Curve Bikini Contest.
Katrina: To start out today, we are going to warm up by jump roping for 30 seconds.
To get your heart rate up, we are going to do double time. So with the little slower, can you take the jump rope?
Sarah: What this all about?
Katrina: Or you step twice in between them.
Sarah: Yes.
(Demonstration) Warm Up, jump rope for 30 seconds.
Sarah: I am impressed! [Laughs]
Katrina: Alright, that is 30 seconds.
The first one with the circuit is a Lunge to bicep curl the shoulder press.
Now, you are going to go grab the weights, okay, always turning over here. You are going to do a Lunge, so you are going Lunge out. Do a bicep curl and shoulder press. Good, now bring it down and then come back up, good.
(Demonstration)
Lunge out, bicep curl, shoulder press, stay right there, bring it down and then step back. You are going to alternate the legs.
We are going to try to do 10 to 12 on each leg, and make sure that knee does not go over your front toe okay?
The second move that we are going to do is tricep kickback from stork to stand.
(Demonstration)
We are going to go straight into this line, works the back of your legs and tricep only step forward with your right okay? Elbows up, tucked in, squeeze your tricep back then soften the knee.
Okay, we are going to do 12 on each leg so you are going to end up doing a lot on those arms.
Now, we are going to jump rope again but this time, we are going to do one minute.
(Sarah Demonstrates)
Katrina: The third exercise of the circuit is Physio Ball Tuck with a Push Up.
Okay, roll out slow.
(Demonstration)
[Laughing] go ahead, keep going.
Okay, so you just want to bounce your shoulders, only you are going to do push up.
(Demonstration)
Good and now, tuck the ball in. squeeze your core, good.
(Demonstration)
Stretching your legs out, good.
We want to try 12 of this.
(Demonstration)
Katrina: How are you doing?
Sarah: Good.
Katrina: [Laughing]
Now, we are going to Ball Leg Lift with the Med Ball.
And now, you are going to lye on your back in the matt, good. You just need a Physio ball for this and we have a medicine ball. You can use a dumbbell if you would like.
You want to grab the Physio ball in between you feet okay? Bring both together. Try to press your lower back into the floor into good poor tight. Exhale as you bring them together.
(Demonstration)
And out, good. We are going to try 12 of this. Now, this works your inner thighs, the top of your thighs, your lower abdominal area and the top of your obliques and your arms a little bit.
Now, we are going to do V-set with an overhead tricep extension.
Alright, now, we are going to go down to the floor, okay? You can grab this. You can grab any kind of dumbbell whatever you comfortable with. You are going to lift up your feet, okay?
Bring that right behind you, extend above your head. Now, this works the triceps and it works your abs. You notice when you bring it behind you, you always feel that you are going to fall backward? Okay.
(Demonstration)
Forces you really squeeze your abs, this works the abdominal muscles, a little bit of a legs and triceps. We want to do 15 of this.
Now, we are going to jump rope for another minute. And if you want, you can do two.
Now, you are going to try to jump one time in between each them, okay?
Sarah: Back up!
Katrina: [Laughing]
(Demonstration)
Katrina: The last exercise today, they are going to do of our circuit training is Frog Kicks with the light kick back, and then after that, we are going to repeat everything twice.
Turn around onto your hand, okay. Onto your toes, now, you are going to squeeze your core moving your knee to your elbow, and now kick it back and squeeze your gluts, okay?
Come forward, squeeze, and then squeeze your gluts.
(Demonstration)
Make sure that when you bring your knee up, you really squeezing the side of your abdominal muscles. keeping your core tight and your lower backs stable. When you kick back that leg, squeeze in here. rebound, [laughs]
This is a beach bomb, you do a lot of legs, good.
Now, we are going to do 12 on each side, really straighten up that leg as you kick it back, very good.
Now, you finished that once, we are going to do everything that we just did one more time.
Sarah: And for all of you guys at home, do not forget to check out the rest of our fitness workouts so you guys can get into tough shape for the summer. In that way, you can enter to be featured in a National Magazine. I cannot be in for cuur.
So, do not forget to check out groups cuur bikini contest. See you next time.
Transcription by:
Scribe4you Transcription Services