This weekend our clocks are springing ahead, so now that our minds and our clocks are set for spring, it’s time to get our bodies ready for the change too! We’ve put together some exercises to help get you beach ready. A tip for all the exercises below: concentrate on keeping your naval in and your abs engaged. Try to keep your heart rate up. The harder you work, the more fat you’ll burn and the leaner you’ll get! You can perform the following as a circuit or 3 sets of each exercise one at a time…the choice is yours!
Have fun and don’t forget to hydrate!
SINGLE-ARM PRESS AND BEND
Stand holding a Body Bar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position. This move will work your obliques and tone your shoulders. Do 8 to 12 reps per side
A: Lie with knees bent and shins parallel to ground, and hold a Body Bar over chest. Crunch up, reaching bar over knees; lower and repeat. Do 8 to 12 reps.
B:Extend legs a few inches above ground and hold bar behind head. Bring left knee toward chest, then switch legs to complete 1 rep. Do 8 to 12 reps.
WOBBLY PUSH UP
Place a Body Bar on top of a Bosu (or the seat of a chair) and get in plank position on toes or knees with hands grasping bar, palms wider than shoulders.
Bend elbows, lowering chest toward your Body Bar, straighten arms, and repeat.
BAR PRESS AND CRUNCH
Lie face-up on a bench (or on the ground) and hold a Body Bar close to your chest with arms straight and hands slightly wider than shoulders, palms facing forward. Press your Body Bar up, then crunch up. Hold for 1 count.
Then twist torso to the right, left, and back to center, moving your arms and upper body as one unit. Lower to starting position and repeat. Do 12 reps.
DIVE AND ROLL
Place your Body Bar two feet in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the Body Bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. That’s one rep. Do 12 to 15 reps
Trainer tip: Keep your neck in line with your spine throughout the move.
BONUS MOVE: JUNGSHIN ABS
Although this is used with a wooden sword, using a Body Bar will give you that extra challenge!
Sit with knees bent, ankles crossed, and feet on the ground. Hold your Body Bar at chest height in front of you, pointing down, right hand on the ridge and left hand above it. Inhale as you bring arms overhead, bending elbows so sword is parallel to your spine [A]. Exhale as you lean back and uncross ankles, extending arms and legs at a 45-degree angle in front of you [B].Return to starting position and repeat for 30 seconds.
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