Get fit 'n' play
Remember spending every summer day outside when you were a kid, playing with all kinds of fun toys? Don’t leave ’em behind just because you’re all grown up. We’ve found an ingenious way to use your favorite beach playthings to create the ultimate body-slimming workout.
Here’s what to do:
1. Grab a beach ball, a Frisbee, and a pool noodle.
2. Head down to the beach, out to the yard, or over to the park (don’t forget your sunscreen).
3. Get ready to play off some serious fat and calories!
This 30-minute routine by instructor Carol Johnson is based on her hot “Chisel” class at Crunch in New York City. Do it 4 times a week to lose up to 3 inches in 4 weeks.
1. Do one of the following three cardio moves to warm up. (Take your pick from Jump the River, Summer Soccer Kick, and Breaststroke Explosion.)
2. Do any 8 strength moves (shown on the slides after).
3. Follow with any cardio move.
4. Continue with a second strength move, then a cardio move.
5. Keep alternating strength and cardio until you’ve done all 8 strength moves (for a total of 17 moves in all).
Cardio move: Jump the River
Stand on one side of a pool noodle, feet hip-width apart. Bend your knees and jump over the noodle, then jump back. Repeat for 1 minute.
Cardio Move: Summer Soccer Kick
Begin in ballet squat position with feet shoulder-width apart and slightly turned out, butt pushed back. Hold a beach ball in both hands. Push off your left leg and stand up on your right leg, while sweeping the left leg forward and up, as if kicking a ball.
Simultaneously twist the ball to the left. Return to center squat position, and repeat on opposite side. Continue alternating for 1 minute.
Cardio move: Breaststroke Explosion
Stand with feet wider than hip-width. Bend at the waist and knees, and breaststroke your arms to the front, then to the back. After your arms come back, jump straight up, landing with knees slightly bent. Repeat continuously for 1 minute.
Strength move: Flamingo (a.)
Balance on your left leg with your right leg lifted, knee bent to 90 degrees. Hold a beach ball straight up overhead, then bend your elbows to lower the beach ball behind your head.
Strength move: Flamingo (b.)
As you straighten your arms to bring the ball back up, also straighten your right leg so it’s parallel to the ground. Keeping your leg lifted, do 10 reps, then switch sides and repeat.
Strength move: Beach Ball Twist
Stand with feet hip-width apart, holding a beach ball in front of you with both hands. Lift your left leg back and up, while rotating your torso to bring the ball to the right. Keeping your leg lifted, do 10 reps, then switch sides and repeat.
Strength move: Banana Boat (a.)
Lie on your right side with arms pointing overhead and a beach ball between your feet.
Strength move: Banana Boat (b.)
Lift your legs off the ground; at the same time, lift your upper body and twist your torso to reach your left arm toward your feet. Return to starting position. Do 10 reps, then switch sides and repeat.
Strength move: Surf and Turf Combo (a.)
Stand with feet hip-width apart, holding a pool noodle in your right hand alongside your body, palm facing out. Curl the noodle up toward your body; at the same time, raise your left leg out to the side.
Strength move: Surf and Turf Combo (b.)
Return to starting position, then press the noodle overhead with your right hand while lifting your left leg back, bending the knee. Lower your arm and leg, then repeat the entire sequence 10 times. Switch sides, and repeat.
Strength move: Wave Maker
Squat with feet hip-width apart, holding a pool noodle in front of you with both hands. Bring the noodle down and to the right, circle it up, bring it down and to the left, circle it up, and bring it down toward the right again to begin the next rep. The noodle should be forming continuous, fluid figure eights. Do 20 reps.
Strength move: Frisbee Cancan
Begin sitting with knees bent and feet on the ground in front of you, holding a Frisbee with both hands. Keeping knees bent, tighten abs and lift feet. Rotate the Frisbee to the left while simultaneously twisting your knees to the right. Pause for a moment.
Straighten your legs, then bend your knees, return to center (feet still lifted), and repeat on the other side; that’s 1 rep. Do 10 reps.
Strength move: Walk the Plank (a.)
Stand with feet hip-width apart, a Frisbee on the ground about 4 feet in front of you. Slowly roll your torso down until your hands reach the ground, then walk your hands out to the Frisbee. Pick up the Frisbee with your left hand, and twist to the left to reach it up toward the sky.
Walk the Plank (b.)
Bring the Frisbee back down and under your body toward the right. Bring it back to the left and up to the sky again, then return it to the ground, put your left hand down, and do 1 push-up (drop your knees if you need to). Repeat on the other side, then return to standing position. Repeat the entire sequence 5 times.
Strength move: Starfish
Lie on your back with knees bent, feet on the ground, and arms overhead in Y position, a Frisbee in your right hand. Tighten your abs and raise your right leg as you crunch up, circling the Frisbee out and down toward your right foot.
Keeping your right leg up, transfer the Frisbee to your left hand and circle the Frisbee out and up along your left side until it’s back overhead. Lower your foot and torso, then repeat on the opposite side. Do the entire sequence 5 times.