A Gabby Reece Workout

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I have already written an article about the mental motivation of getting bikini ready for summer.  Well, summer is here and now it's just time to get down to brass tacks.  We all know there is no magic bullet or cure all diet that can change what we want overnight, but there are some things you can do RIGHT NOW to make real changes.  I chose these moves because we can all do them, they are effective, safe, and you don't need tons of equipment.

1. Side Lunges

Works your glutes, lower back and core. 
I always like to go down slow and under control (not letting gravity control the tempo) and then from a static position explode up.  For beginners go as low as you feel comfortable, and for the individuals in training already to make it more difficult once you explode up bring your knee up to your chest into a standing crunch and then go back down again.  Never setting that foot on the floor until after you have completed all of your reps.



2. One leg bicep curl

Works your biceps, glutes, focus, and core stability. 
Lift one knee up and do your set of curls.  Beginners can put a heel down and toe up on one of their legs.  As you feel more comfortable begin to left that knee up.  If you want to challenge yourself take your shoes off and stand one legged on a Bosu ball.

Switch sides each set.



3. Dips

Great for the triceps and can be done anywhere. 
We all talk about the jiggle on the back of our arms.  Well, here you go.  Beginners can go as low as they feel like they can support and if you are advanced add a
bridge at the top of the move.  Bridge by pushing your hips into the air, squeezing your glutes and push on the floor through your feet. Dips everyday does keep the jiggle at bay. Remember triceps make up 2/3 of your upper arm.



4. Swimmers

Great for shoulders and posture. 
Critical to use VERY LIGHT WEIGHT.
This move is meant to be all about technique and not trying to fling
around a bunch of heavy dumbbells.



5. Exercise ball lift (or Eball lift)

Works the hamstrings, core, and shoulders. 
At the top of this move really stretch through your core while reaching to the ceiling.  If you want to make if tougher then do this with a smaller weighted ball and go up on to your toes at the top of the move.  Squeeze those legs and glutes.

This can be a wonderful warm up move.


6.  Lat Burn

Love this move! Good for shoulders, triceps, lats and most importantly
your posture. 
All day long and everything we do pulls our shoulders forward (ie driving a car, sitting in chairs on computers etc).  This is a very simple, friendly and effective way to get those shoulders back!  If we are getting all swimsuit sexy then their is nothing more attractive then good posture.



7.  Hip up squeeze

Work those butts.  A safe way to burn those glutes under control.
Important to concentrate on squeezing glutes at the top of the move but
not jamming your neck.  To make it more challenging simply add reps
(try 50 for the mega burn) or just do it on one leg with one straight
in the air.  Make sure to tighten your tummy to support your lower back
during the move.



8.  Triceps kickback

Hitting the back of the arms again. 
Key to keep elbows in one spot and squeeze those arms.  You don't need heavy weight just proper form.  Sit back in your glutes and get the benefits to your core and butt that have to work while holding your body during this move.



9.  Front Lunges

Get those hamstrings, quads, and glutes.  All you need is your own body
weight.  I like to do all of my reps on one side first and then switch
to my other leg.  Really attack one side and make those glutes work.

Hold dumbbells or add reps to increase the difficulty.  I also love the
moves that challenge your balance.  Critical to move in ways
that will not only make you look great, but will help you be more
coordinated for your real life.


10.  Superman (or woman)

Glutes, core, shoulders, and body balance.  This move is often used in
rehab and therapy to help a patient develop or create muscle balance.
If you get to the level where you want to make it harder and your FORM
IS PERFECT (be mindful or hips and feet opening up or posture
collapsing) hold a dumbbell in one hand, and wear ankle weights on
opposing leg.

If you want to really get bikini crazy then add 3 days of cardio activity (biking, spinning, walking, running, swimming, cardio classes, boot camp) for a minimum of 30 minutes. Don't worry about finding time: If you turn off the TV, or spend a little less time online, you will have the time. You don't need to drive anywhere!

On the nutrition front, commit to giving up some of the white devils that end up on our hips and bellies (bread, white rice, pasta, too much dairy, and delicious foods made with white flour). Give sugary drinks a break, and yes, that means diet soda as well! Love the red meat, but if you are eating it often try to cut back. Reach for turkey, chicken, or fish. Stay out of the drive-thru.

Try to eat good fats and carbs, too. Don't be afraid of these two foods -- your brain and your body need them -- just pick the healthier one's like nuts, veggies, avocado, brown rice and beans, or a splash of olive oil. If you don't eat enough fat, you will never feel full. This can really lead to overeating.

Get some good sleep for the next few weeks and drink tons of water. Hook up with some friends for this bikini challenge, and find ways to take some deep breaths and let the stress out. It doesn't matter if you do everything perfect; if you are walking around stressed out and unhappy this information won't be effective in the end.

In this day and age, with the stress of the economy, there is no hotter accessory than a healthy body with a smiling face on top of it. And it's FREE.

See you at the beach or pool side. Good luck!