If youâre justÂ getting around toÂ tightening up for shortsÂ and swimsuit season,Â donât worryâitâs notÂ too late. Iâve got a fewÂ dynamic moves thatÂ target all your muscles,Â forcing you to putÂ your full physical andÂ mental energy into eachÂ movement. The result:Â You up that calorie burnÂ while toning all over.Â My goal for you isÂ to maintain a so-calledÂ summer body year-round,Â staying within aÂ healthy and sustainableÂ seven-pound weightÂ zone. This way, youâreÂ always ready to stepÂ out and shine.
Do 30 reps of each move in the series on one side, then repeat the sequence on the other side. Don’t forget your 30 to 60 minutes of cardio six times a week.
1. Windmill Plank with Arabesque
Kneel with feet and knees apart and hands at sides. Lean back, circling right hand backward and placing it between feet; extend left arm up (A). Windmill arms over your head and plant hands in front of body. Press hips up as you extend left leg up, toe pointed (B). Return to âAâ and repeat.
2. Lifted Side Kick with Arm Reach
Lie on left side with hips stacked and knees bent; prop upper body up on left forearm. Lift hips, coming into a side plank. Lift right leg up, keeping it bent, and extend right arm straight up (A). Extend leg out as if kicking while you pull arm toward body (B). Return to âAâ and repeat.
3. Rolling Plank into Split Stretch
Start in plank position with feet wide and right forearm and left hand down (A). Roll onto right hip until youâre faceup with forearms on the floor and legs open in a split (B). Reverse motion back to âA,â then twist chest open to the right, stepping right foot out to the side and extending right arm up (C). Return to âAâ and repeat.
4. Leg Slide to Sous-Sous Plank
Kneel, then step left foot out to the side so left leg forms about a 90-degree angle. Place right palm on the floor and left hand on left knee; extend right leg back (A). Slide right leg forward as you lower right hip to the floor (B). Step right foot back, followed by the left, coming into a wide plank. Cross left ankle over right, coming into a diagonal plank; dip hips slightly (C). Step left foot forward to return to âA.â Repeat.
5. Arabesque to Hip Dip and Bridge
Kneel, then lower down so palms are on the floor and left leg extends diagonally up (A). Lower leg, coming to all fours, then twist hips so youâre seated on left hip with left forearm on the floor (B). Return to âA,â this time with left forearm on the floor. Lower leg, crossing left foot behind right as you rotate torso and push hips up into a bridge; extend left hand up (C). Return to âAâ and repeat.
6. Crab with Side Extension
Sit with knees bent, feet flat on the floor, and palms on the floor next to either side of butt. Lift hips and cross right ankle over left; lift heels (A). Lean chest forward and drop hips slightly, bringing left heel to the floor as you lift right leg up and out on a diagonal, foot parallel with the floor (B). Lower right leg to return to âA.â Repeat.
Tracy’s wearing: Nike Indy Cooling sports bra ($50; ), Ultracor Miami-Print microfiber leggings ($185; ), Nike Air Max Thea SE Metallic sneakers ($115; ).
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