Circuit training tips: Squat, jump and lunge your way to a perfect bikini body

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This simple but effective routine will help you step onto the beach with confidence

Skipping diet and fitness

© Getty - Handbag

It's now or never ladies. With bikini season just a few weeks away it's time to work up a sweat before you actually sweat in sunny Spain.

If your summer holiday is just a few weeks away, don't start crying over your teeny weeny red bikini! Turn up the music in your front room or hit the gym and give this simple circuit a try.

This 30 minute combination of cardio exercises and weight training, designed by Fitness First expert, Paul Cheeseman, can burn fat, tone you up and increase your endurance and stamina.

Be positive and stick with it to see real differences in just a few short weeks...

Step One: Squat Jumps

The squat jump will give your leg muscles a workout and get your heart pumping. Stand with your feet roughly shoulder-width apart, then slowly bend your legs and arms to about 90 degrees at the same time. Once your thighs are parallel to the floor, explode into the air as high as you can go. Land softly and repeat the motion again. Perform eight to ten repetitions, or 20 to 25 seconds for a timed circuit. Modify the reps or time to suit your fitness level if the workout seems too difficult or not difficult enough.

Step Two: Jump Rope

Rope jumping is a staple of training systems such as boxing (Victoria's Secret model Adriana Lima's passion) and martial arts. Jumping rope will enhance your footwork, coordination and balance. Find a rope that just clears your head by a few inches on each revolution. Practice different footwork combinations as you become more comfortable. Jump rope for about 30 seconds as part of a beginner circuit routine. Increase the time and intensity of the jumping as your fitness level progresses.

Step Three: Burpees

A burpee is a standard gym class type of movement that will work your entire body. Start in a standing position and bend down to place your hands on the floor. Shoot both of your legs backward into a push-up position, then bring them back to your chest quickly. Stand up and repeat the movement for eight to ten repetitions. For a timed circuit, try for 20 to 25 seconds of continuous burpees.

Step Four: Lunges

Lunges will strengthen and tone your thighs and buttocks. You can either step out into a lunge position then return to the start and repeat, or alternate legs in a continuous walking motion across the floor. Lunges can be performed with no added weight or with a dumbbell in each hand for more of a challenge. Start with eight to ten reps or 20 to 25 seconds and modify the resistance or reps according to your fitness level.

Step Five: Push-Ups

The basic push-up is an exercise that will strengthen your triceps, shoulders and chest. Including push-ups in your circuit training routine will help to give you a complete body workout and will burn fat. Do eight to ten push-ups to start, then increase as your level of fitness increases. Perform push-ups for ten to 20 seconds as part of a timed routine.

Step 6: V-Ups

The V-up can be a challenging exercise for people with weaker abdominal muscles. Lie on your back and extend your arms up over your head. Raise your upper and lower body at the same time, keeping your arms and legs straight to form a "V." Lower yourself slowly and repeat. Aim for eight to ten repetitions or 20 seconds, but don't push yourself too hard because the V-up is a difficult exercise.

Try these exercises in a circuit for 30 minutes every day, but listen to your body. If you feel stiff, sore, or in any kind of pain, give yourself a day off.

Will you be giving this a try?



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