Get All Prepped Up for Summer With This Balik-Alindog Workout Plan

 

Now that your beach plans are all sorted out, it’s time to prep your body so it’s beach-ready. Here’s a summer body workout plan that will target just the right spots. This will tighten up your butt, flatten your abs, tone your arms, and shape up your shoulders. It will help you with your balik-alindog goals!

Ideal for both men and women, this workout plan is foolproof and can be done without leaving the premises of your condo. You may hit it the gym or at the walking pathway and atrium. Read on to learn more about the routine.

 

 

Part 1: Cardio Slim-Down

Make sure you do 30-minute cardio exercises three times a week. Pick three different days for this regimen. Here are some of the cardio activities you can do: walking, jogging, playing tennis, hiking, hitting the elliptical, swimming, biking, and running. You don’t have to step out of your DMCI condo to complete cardio exercises. Take a run/jog/walk at the landscaped walking pathway within the property, or hit the treadmill or stationary bike at the condo gym. You can also follow the Twist ‘n’ Sweat session below.

Start out the routine by walking for five minutes at an easy pace. Then do the following five-minute series four times:

Minutes 0-3

Start walking a little faster, just under the pace of a jog. If you are using a treadmill, set the incline to 2 or 3 percent. Keep it this way until it’s time for your cool-down session.

Minutes 3-4

Do side-to-side twists while you walk. If you are on a treadmill, holding a light medicine ball up at the front of your chest will help. You can place the ball in a cup holder after each interval. If you are walking outdoors, you can clasp your hands together instead, keeping them centered just below your chest. Keep your hips steady as you twist your upper body to the right and to the left. Step your left foot forward as you twist to the left and your right foot forward as you rotate to the right. Do 50 reps for this.

Minutes 4-5

Start jogging at a brisk pace, then cool down by walking at an easy pace for five minutes.

You can burn up to 50 calories for this cardio slim-down session (based on a 140-pound woman).

 

 

Part 2: Summer-Body Shapers

Do the following exercises in order, repeating the circuit once or twice. To achieve that summer-ready bod, you must complete two to three of these sessions in a week. Make sure they are nonconsecutive days.

You will need 3- to 5-pound dumbbells for this routine. You can also use a stability ball.

 

 

Monkey Row

Targets: biceps and triceps

Stand facing a bench or stability ball and with your arms by your sides and a dumbbell at your right hand. Keep your feet apart at shoulder width.

Holding your left palm out on the ball for support, hinge your hips forward while engaging your core muscles. Allow your right arm to fall, reaching toward the floor.

Bend your right elbow out to your side, and curl the weight up to your armpit.

Extend your arm out to your side at shoulder level while keeping your right elbow still.

Bend your right elbow, raising the dumbbell back to your armpit. You can then lower the weight toward the floor.

Do 10 reps for this. Switch sides, then repeat.

 

Body Swirl

Targets: Butt and hips

Start by going on all fours on the floor, keeping your knees under your hips and your hands under your shoulders.

Lift your bent right leg behind you until your thigh is at your hip level and parallel to the floor. Then trace a clockwise circle using your right knee.

Do 12 reps for this. Switch legs, and repeat.

Lift your right leg once again, drawing counter-clockwise circles.

Do 12 reps for this. Switch legs, and repeat.

 

Three-Legged Dog

Targets: Calves, hamstrings, quads, and butt

Get down on all fours, tucking your toes under. Then take a few steps backwards, lifting your hips until you form an inverted V.

While keeping the V position, lift your left foot off the floor and stretch your leg up behind you.

Raise your calf five times while standing on your right leg. Do this with your right heel lifted off the floor. Lower your heel after.

Bend your left knee and draw it close to your chest, then place your left foot on the floor between your hands.

 

Breast Stroke

Targets: Legs, shoulders, and upper back

Stand with your feet apart at shoulder width. Hold a dumbbell in each one of your hands. Keeping the weights in front of your chest, bend your elbows by your side. Your palms should be facing forward.

Lower your body into a squat position. Keeping your back flat, hinge your hips forward at 45 degrees and bend your knees at 90 degrees.

Maintaining the squat position, extend your arms upward until they are in line with your back.

 

Beach Ballet

Targets: Quads, butt, abs, and shoulders

Stand with your feet apart at hip width. Holding a dumbbell or a stability ball, extend your arms at the front of your chest.

Raise your right knee up until it is at hip level. Keep it near your front or near the bball.

 

Mermaid

Targets: Obliques and abs

With your arms stretched out behind your head, lie on your back on the floor.

Lift your torso until it is 45 degrees from the floor. Raise your arms so they are extended directly in front of your. Keep them at shoulder level as you bend your knees to 90 degrees. Lift your legs and keep them together. Your shins should be parallel to the floor. The result is what looks like a V-sit.

Maintain the V-sit position while you twist your knees to the left and your arms and shoulders to the right.

Still in the same V-sit position, twist your knees to the left and your arms and shoulders to the right.

Return to a center position and rest your body down so you can start again.

Do 12 reps for this.

 

Thumbs Up, Thumbs Down

Targets: Abs and chest

Start this sesh in a push up position. Keep your whole body balanced on your toes and hands, with your hands below your shoulders and your arms fully extended. You can make this easier by doing a modified pushup position where you are balanced on your knees.

Step your right hand and left hand inward so that they face each other and the thumbs are touching. Your palms should be down on the floor directly below your chest.

 

 

Starfish

Targets: Obliques and abs

Lie on your back on the floor. Keep your elbows curled on your sides while you hold a dumbbell with both hands in front of your chest.

Keeping the soles of your feet close together, bend your knees out to your sides. Crunch up as you ride your shoulders and lift your heels a few inches off the floor.
Summer workout routines are easier to follow when you have other people to exercise with. Invite some people from your condo community in your quest for a summer-ready bod. You’ll love condo living even more!