Get A Beautiful Beach Body - Tight Butt, Legs And Arms

You too can be hot and beautiful like the most luscious season on earth. The only problem is that there is not much time left to build your fine behind to the point that it is so worth watching as you walk away before the summer is over.
That's right, you know that you always look as people walk away, and be honest...it's not because you are lovingly sending them warm wishes, you are checking them out to see how much junk is in their trunk. And if that's not sneaky enough, you know that you compare it to yours. Come on, that's what we do. We live in a constant state of comparison, it's not healthy, it's not even practical, but the fact is, it's real.
So how do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn't wave in the breeze and create a giant wave.
Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.
A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin' in the recording studio to looking sexy on the beach for a CD cover for the world to see!
I went to work and put together an instant toning workout schedule and combined it with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, helps you develop rhythm and confidence. You can do any cardio you like as long as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic island look. That came later after we made her arms, abs and behind look and feel tighter.
The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial burst. All great changes happen from the inside out.

The Beautiful Beach Body Program
First of all, I love traditional training and I love how dance moves shape and tighten your body differently than many of the gym moves. Dancers have sleek long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program, dont' get me wrong… But, for this program I am taking you back to the beginning of women's body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.

Workout Accessories to Gather for Your Workout

Beach Towel – I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.
Water Bottle - 8-16 ounces of water - Stay hydrated during your workout.
Music - Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.
Picture - Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.

Beautiful Beach Body Circuit Isometric Training Techniques
1. Plies
2. Side Lying Leg Lifts
3. Girl's Push-ups

Move #1 – Plie's
Begin with Dancer's Plie's or and easier explanation. Wide Leg Stance Knee Bends

-A plie' is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.

Learning to plié correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.
Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.
Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet, keep your heels down you lower your body down. Go only as low as you can comfortably go.
Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.
Then slowly press your feet into the floor and push yourself out of the plie' as you return to the starting standing position.
If you don't feel these muscular sensations, you're doing the plié too fast. Now, to the count of four, begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the plié. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did with my artist. As she felt balanced and centered with the movement I added bicep curls with light hand weights.
I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie' isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.

Move # 2 – Side Leg Lifts (2 versions)

Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.

Side-lying Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck.
Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move.
Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of four and then slowly lower back down.
Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.

Side Lying Inner Thigh Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor.
Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract.
Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.

Move #3 – Bent Knee Tricep Pushups.

This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders.
Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position.
Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child's pose and then repeat for two more sets.
This is a powerful exercise and in the beginning you may only be able to do perform two reps with accuracy and control. But don't give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles.
This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.

Here's the Triceps Push up Breakdown...

On your hands and knees, contract your abdominals then to the count of four
Slowly lower your upper body down to the floor holding your elbows close to your side
Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.

Repeat for a total of eight repetitions.

There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don't wait start today feeling great about yourself but start building the best body ever now.
If you haven't already, go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.

Oh, and by the way, the artist who I got the SOS distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot. She did a tasteful, elegant and soulful cover like Eve (as in Adam's wife) in a Genesis type shot. If I remember correctly, Eve did not wear anything in the garden either…


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Chest and Tricep Workouts That Will Get You Results

There are many ways we can improve our bodies. We can do it through diet, exercise, meditation and more. Exercise is one of the best things you can do for your body. Not only does your body look better, but you feel better after you exercise. Many people exercise, but admit to having trouble areas on their body. Don’t worry, anyone can improve these trouble areas, you just need to know how to improve them. On this blog, we are going specifically target how to work your chest and tricep muscles through different workouts.

There is a lot involved when you want to build more muscle, including which exercises you do, how you do them and what you eat. Yes, eating is just as important as doing the exercises themselves. There is a phrase: “You have to eat big to get big.” Don’t worry, it’s talking about big muscles, not fat. So if you are stuck in a rut with your chest and triceps, you may need to not only step up your exercises, but step up your eating. In this course we offer, you will learn not only how to eat properly, but how you should work out in order to see results. The more you can learn about how to build muscle through exercises and diet, the quicker you will be able to see results on your body. If you want to learn why it takes time to gain the muscle you want, this blog goes further into depth about how long it takes to build muscle. It will show you all the different ways you can build muscle and how long each method takes.

Knowing What Triceps and Chest Muscles Do

Getting cut triceps and a strong chest my look nice on your physique, but it is also important to know how they work and how they help your body. The better you can understand how your muscles work to help your body, the better you can appreciate the muscles.

Triceps are the muscles located on the back of your upper arm. What these muscles do is help straighten your arm and extend your elbow joint. Want a good example of one of your triceps put to use? Pick up a pen or pencil and start writing on a piece of paper. The reason your elbow is steadied and held in place is because of your triceps.

Your chest muscles are called pectoralis major and pectoralis minor, also shortened to “pecs.” The pectoralis major is the larger of the two and is the muscle that can be found across each side of your chest. The pectoralis minor is a triangular-shaped muscle that can be found underneath the pectoralis major. When building your chest muscles, it is your pectoralis major muscles you are working in order to get the nice-looking physique you want. But this muscle is not just about looking good, it has four functions in the body. It is primarily responsible for the shoulder joint’s movements. The chest muscles have two different parts that are in charge of two different movements. These muscles help you to throw, flap your arms, rotate the arm the way it does when you arm wrestle and keep your arm attached to the trunk of your body. Yeah, it does a lot. That’s why it’s so big and covers a good size of your body.

If you are interested in learning more about how your body works to lose fat and gain muscle, we offer this course, which will give you all the facts. You will learn how muscles work in your body and what you can do to enhance them.

Working Your Chest

Since the chest is a big muscle, you need to be patient with getting results right away. You also need to spend more time on that area than you would other smaller muscles. There are a number of different exercises you can do that will help you build muscle in your chest. These exercises range from simple things you can do at home to movements that require weights.

Bench Press

This is an extremely popular exercise that not only helps develop your chest muscles, but your deltoids, trapezius, coracobrachialis, shoulder blade and your triceps as well. While it helps to develop these other muscles, the primary muscle it works is the chest. The bench press is also an exercise you have to be careful when doing. If the bench you are working on does not have a safety for the press, you will need to have a spotter present while doing your exercise. Many people do repetitions until failure, which can be dangerous if you lose control and have the weights crash on you. Once you have your surroundings secure and safe, you can move on and find a weight that you feel comfortable with. It should be a weight that is challenging for you to lift, but light enough for you to go to at least 10 repetitions. The way you grip the bar or position the bench press changes up the different muscles used. Doing a bench press on a flat bench focuses on the lower chest muscles. If you use a decline on the bench, you can work your lower chest muscles. If you use an underhand grip on the bar, it works the chest by the clavicle. If you do a press with your hands close together, you are involving your triceps more.

Push Ups

The great thing about push-ups is that you are able to see results fast. One week you might be able to only do 10, but if you keep at it and adding an extra push-up every time you do them, you will be doubling that or tripling it in no time. This exercise is a triple threat, as it targets the pecs, triceps and anterior deltoid. First, start out by seeing how many push-ups you can do before you cannot do any more. Make sure to remember that number or write it down because that will be your base number. From then on, it will be your goal to increase that number every time you go to do a set of push-ups. In addition to targeting your chest and tricep muscles, push-ups also help your abdominal muscles as well, since they help hold the body up in position.

Cable Cross Overs

If you have a gym membership, one of the best exercises you can do for your chest are cable crossovers. You need a high pulley machine to execute this, as you will be pulling both cables on either side of you toward, then across your chest until your knuckles meet. Then bring your arms back slowly with control.

Working Your Triceps

A lot of times, your tricep muscles are worked when you do your chest exercises. However, they are not the primary muscles used for those exercises, so you will need to do some exercises that specifically target your triceps. Triceps that are toned well and are defined give the upper arm a nice shape. Here are some exercises that can help get you that cut look.

Dips

This exercise is easy to do whether you are at the gym or at home. All you need is a chair. For dips, you will need to start off on the edge of the chair and hold the edge with both your hands with your knuckles facing forward. Push yourself off the seat and lower — or dip — yourself. A good dip is when you can get your arms at a 90-degree angle. Repeat until failure and then do two more sets.

Tricep Push-Down

For this exercise, you will need a high pulley machine. Most gyms have these. Adjust the bar to be at a good height where you can pull down on it. You will need to stand straight with your feet shoulder-width apart. Grab the bar and keep the arms rigid against your torso, then push down until your arms are fully extended. Slowly bring the arms back up and repeat until failure.

Overhead Dumbbell Extension

Pick a weight that you can safely and comfortably lift over your head with one arm. Make sure your stance is straight with your feet shoulder-width apart. Position your weight above and behind your head, like you are about to scratch your back with it. Make sure your elbow is pointing toward the ceiling. From there, you will need to lift your arm up until it is completely extended, then slowly bring it back down. You will do this until you can’t go any further, then do two more sets.

Kickbacks

If you have weights and a bench at home, you can easily do this exercise. If not, it’s to the gym you go. You will need to grab a weight that you feel comfortable bringing forward and back. Try it out a couple times so you can be sure which one works best for you. Then place your left knee and left hand (or right knee and right hand) on the bench to steady yourself. Hold the dumbbell and bring it up so your arm is at a 90-degree angle. Keep your upper arm stable and slowly extend your forearm back until it is parallel with the floor. Return to starting position, then switch to the other side.

Eating Right to See Results

Doing the proper exercises is only part of the equation. The body needs key nutrients in order for your muscles to grow. The most important one is protein, which helps rebuild muscles torn from lifting and exercise. The honest truth is that eating well can change your life. The right foods can make you healthier, stronger and feel better overall. To lean more about how food helps us and acts as medicine to keep us healthy, you can take this course, which teaches you how food can be used as medicine.

Stretching the Muscles

Before and after every time you work out, it is important to stretch. What stretching does is loosen up and warm up the muscles so they can be ready for exertion. If you exercise or lift with cold muscles, it is easier to pull and strain a muscle, which results in pain for the next few days. Always take one off day during the week as well. If you are one of those people that has to be active every day, practice yoga, which will help your muscles to stretch and relax. If you are unfamiliar with yoga, we offer an introduction to yoga course, which can help you to learn key poses and teach you the skills you need to help take care of your body.

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