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Hi everyone, I am Katrina diet.com Fitness Expert. A lot of times my clients ask me how do I get a bikini body?
There are a lot of things to go on to it. Cardio, diet, and some you cannot spot reduce beacon spot tone. So, a lot of these exercises burn a lot of calories and we are going to incorporate a lot of cardio.
We are going to start off with five minutes of cardio and we are going to do either running, jogging, anything like that. After your five minutes of cardio, you are going to come back and you are going to do squat explosion.
You are going to have your feet a little wider than shoulder with apart, squat down, explode up, tucked your knees towards your chest using your abdominals and then returns softly.
Bring it five more minutes of cardio keeping a heart rate up, and then, we are going to come back, we are going to do side plank with the hip thrust. I want you on your side on your forearm, bring your hips down to the ground and then bring them up in line with your body. This works the obliques, the core, and also stabilizers and the shoulder girdle.
We are going to do five more minutes of cardio, keeping a heart rate up. We are going to come back. We are going to do glute-hip lifts with the leg abduction. This exercise works with the glutes and the inner thigh, the lower back and the core muscles.
Lay on your back, lift one leg up in the air, push up into your heel, your hips are up and then bring your leg out, bring it in using your inner thigh muscle and return down on the ground.
Repeat, we are going to do five more minutes of cardio. We are going to come back. We are going to Straight Leg Deadlifts with an upright row. Keeping your knee soft and your head forward, your shoulders back and your chest out, go down until the weights reach just below your knees. Come back up and do an upright row keeping your elbows high in your upper arm parallel with the grounds, bring the weights down, go back down into a Straight Leg Deadlift we turn out and then do an upright row.
This exercise is good for hamstrings, the lower back muscles and the shoulders.
Then do five more minutes of cardio, never going to go back when you do the squat explosion. The side plank with hip thrust, the glute-hip lift with leg abduction and the Straight Leg Deadlift with the upright row without running in between. After you done with that, then go back and do five more minutes to cardio, a three minutes intense and a two minutes cool-down and then you are all done.
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