No matter what your body shape, if you want to achieve a strong and healthy summer body, here’s a plan to achieve it.
Yes, it’s true: genetics dictates your natural body type and you can never completely change it. However, you can add definition to specific parts of your body for a more balanced look through a carefully planned out exercise routine that targets specific areas of your body. My summer body workout will help you achieve a balanced physique the healthy way. Just follow it along with a calorie-controlled, protein-rich nutrition plan, and you’ll achieve positive results.
Here’s a daily fitness plan that will help you whittle your waist and tone up your glutes and thighs to give you the summer figure you desire.
Why: An uphill workout is like weight lifting for your glutes and hamstrings. It will help lift that area nicely, and the cardiovascular nature of running will help you burn fat.
Do 15 of each move and try to perform four sets. Work your way up to using water bottles, and in time, weighted dumbbells to add resistance.
Why: Building strong quads and glutes will help you create the desired look of a fit, toned lower half.
Why: Rest and recovery days are as important as training days, since they give your body time to repair itself. Stretching on your rest day will help ease sore muscles and it feels great, too.
High knee runs, push-ups, crunches, standing oblique crunches, single leg hops, jump rope. Do 45 seconds of each exercise followed by 15 seconds of rest. Repeat this circuit for 30 minutes.
Why: Interval training is ideal for burning fat and getting great results in a reasonable amount of time. The exercises I’ve chosen all have an extra emphasis on the core. Any time you require your body to balance, such as when you’re balancing on one foot, your core works overtime.
Ride a bike, swim, hike—do any physical activity at a slow and steady pace for about an hour.
Why: I love adding fun, active days to the schedule. Steady exercise encourages your body to burn fat, and the added bonus is that you get to relieve stress by focusing on an activity that’s both fun and healthy.
Work hard today and really push yourself through the last workout of the week.
Why: Working the glutes at all angles, and working the core with lots of oblique moves, will help to create a defined midsection and build muscle in the lower body.
Follow this plan for six weeks in combination with a sensible diet, and you’ll be well on your way to looking balanced, toned and beautiful. It may seem tough sometimes, but remember that there’s no substitute for having a healthy, toned body. Remember to keep your health a priority and you’ll always look beautiful.
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program.
A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series.
Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m.
Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).