There’s a lot of controversy around the term “bikini body” these days, especially on social media. But, bodies, just like bikinis, come in all different shapes and sizes.
So how do you get a perfect bikini body? Well, a perfect bikini body isn’t defined by having Britney Spears’ abs, Carrie Underwood’s legs and Kim Kardashian’s rear end.
A perfect bikini body should be about being healthy, comfortable and confident. Don’t strive for perfection. Strive to be happy and healthy. Strive to be the best version of yourself.
That’s my goal at Ralph Roberts Personal Training — to make you feel good about yourself in a swimsuit this summer.
My FREE Summer Slim-down Package includes a variety of low-impact and high-impact exercises that will work every part of your body. What’s so great about these exercises is that you can pick and choose which ones you want to do. Many of them you can even do at home.
Do these exercises at your own pace, but challenge yourself! Grab your significant other, a group of friends or even your coworkers and work out together. After all, the buddy system is one of the most successful workout methods.
Pair this Summer Slim-down plan with a nutritious diet of lean protein, vegetables and good fats to see the best results. Whether your goal is to lose weight, tone up or just feel good about yourself this summer, this workout package will make sure you blow everyone out of the water.
Download my FREE Summer Slim-down package today!
Who isn’t busy these days? It seems like trying to fit even just a 30-minute workout into your schedule is impossible. However, I don’t have to tell you how important it is for you to squeeze some form of movement into your day, every day.
With this Ralph Roberts Personal Training workout, you can get a total-body workout in just 15 minutes! And all you need is a single piece of equipment: a BOSU ball.
What’s a BOSU ball? It’s literally a half ball. One side of the ball is dome-shaped and the other side is flat. It offers a simple, yet versatile platform for a variety of exercises, such as push-ups, planks, mountain climbers, and everyone’s favorite exercise — burpees.
You can even do this workout in the comforts of your own home, but many gyms and health clubs, including the Downtown Athletic Club have plenty of BOSU balls and other workout gear for you to use.
Download my FREE BOSU Ball Guide: 7 Full-Body Moves and challenge your body for just 15 minutes a day. For the best results, pair this workout with a healthy diet plan.
Getting in shape can be a confusing endeavor no matter what your fitness level. It seems like there is an exercise machine for each body part. But you don’t need all of those machines to get in shape. By adding a few simple exercises to your routine, you can see positive results quickly.
The pushup is an effective way to get in shape and are great for building upper body strength and developing your core.
Start out face down on the floor with your palms slightly wider than shoulder length apart. Keep your feet close together and back straight. Push your body off the floor until just before your elbows lock. Keep your back from bending or bowing during the movement.
Pushup To Plank
This is an excellent exercise to develop your core and can be done anywhere there is a flat surface.
Start off in the extended pushup position with your body off the floor. Keep your body straight and do not roll your hips during the exercise.
Next lower your right elbow to the floor followed by your left until you are in the plank position. Keep your body stiff and straight. Next push up with your right hand followed by your left and you are done.
Lunges are one of the most effective ways to develop your lower body. They help build your glutes and quads as well as strengthening your hamstrings.
Stand with your feet shoulder-width apart and your arms by your side. Step out with your right foot, bending at the knee until it is just over your foot. Your left knee should sink down to the floor until it almost touches. Keep your back straight and arms by your sides during the entire movement.
This exercise will engage your whole body. It works the glutes, quads, back, shoulders and your core.
Stand with your feet hip length apart, toes pointing slightly outwards. Bend at the knees and push your hips back. Continue down until your thighs are slightly below parallel with the ground. As you come down push your arm straight out in front of you, keeping them parallel with the floor. Straighten your legs and come back to starting position.
Lateral slides are effective for working your lower body. Stand in a semi-squat position to start. Shuffle laterally two steps to your right followed quickly by two shuffles back to the starting position.
All these exercises can be done anywhere on your own and without the need for equipment. Personal trainer Ralph Roberts uses these exercise with all his clients, and he can design a workout plan just for you.
Working out is a necessity to getting or staying fit and healthy. Of the many exercise fads that come and go, there’s one very basic move that continues to yield results: the squat. It’s an exercise that requires nothing but your own body, and is simple to achieve. Explore the benefits of squatting as well as tips on performing squats for best results.
Benefits Of Squatting
Squatting isn’t just for hard-core weight lifters; it’s doable for everyone. You know the benefits squatting has on the way your lower body looks, but did you know it also makes you stronger? In fact, it produces the best results for your effort, affecting many muscle groups. Here are some other reasons to squat:
Tips For Performing A More Beneficial Squat
Kettlebells are weights that look a bit like a bowling ball with a handle. Kettlebells are a great addition to your fitness routine that can help you accelerate your results when used properly.
It is important to note that kettlebells are frequently used improperly. If you are considering this type of workout, do yourself a favor and consult a personal trainer to get some pointers on safety and proper form. This will help you get the most out of your workout and avoid injury.
1. Two Arm Kettlebell Row
You'll need two kettlebells for this one. Stand with feet shoulder-width apart, knees bent. Now, bend over and pick up the kettlebells, pulling them up toward your stomach. Keep elbows close to your sides. Put down and repeat.
2. Goblet Squat
Power up your squats with a kettlebell. Hold your bell with both hands. Keep the bell toward your chest with elbows close to the body. Do your squat. It is important to maintain good form so you don't get hurt. Remember to keep your back straight, don't hang your knees over your toes and don't hold the bell out in front of you; keep it close to your chest.
3. Lunge Press
Basically, you are going to do a standard lunge, but you are going to hold a kettlebell in front of you and then when you lunge forward you are going to raise your arm (opposite arm of the leg you are leading with) above your head.
4. High Pull
Stand with feet a bit wider than shoulder-width, feet pointed out. Set bell between legs, squat down, grab with one hand and use hips to drive yourself up to standing, raising bell upward, elbow out.
5. Russian Twist
Work those abs: Sit on the floor with legs bent and feet shoulder-width apart. Holding bell at chest, lean into a 45-degree angle. Now, rotate torso, left to right, swinging bell with your body.
6. One Arm Floor Press
Lay on back, legs straight out in front. grab bell with one arm, palm facing in, raise and rotate wrist so palm faces feet.
Bell sits on floor between your feet. Squat down and grab with both hands. Stand up. Keep core engaged and back straight.
A personal trainer can give you the guidance you need to get the results you want. Ralph Roberts can customize a fitness plan according to your goals and current level of fitness. You can find Ralph at the Downtown Athletic Club in Amarillo.
Most people want to exercise, or at least know they should exercise. Some of the reasons for not doing it are lack of time and energy. So, it makes sense to maximize your routine for efficiency and effectiveness. One way to do this is to choose exercise moves that do two things at once. What does that mean? It can mean moves that work the whole body, or moves that combine more than one type of exercise together.
How Can I Get The Most From My Workout?
Exercises that do double-duty don't just work one body part. They work at least two, if not more. These types of exercises pack the most punch, and can help you get results faster. These exercises require dumbbells. They are great moves for burning calories and building strength, both of which are key for getting into great shape!
Single Arm Step Up And Press
You will need a step, box or other sturdy structure for this exercise. Start with one foot on the step in front of you, the other flat on the ground. Hold a dumbbell in your left hand, up next to your shoulder, palm facing your shoulder. Now, push up, stepping fully on to the box, while simultaneously raising your arm straight up above your shoulder. Repeat with opposite leg.
Dumbbell Straight-Leg Deadlift To Row
Holding a dumbbell in each hand, rest arms with hands hanging in front of your thighs. Have your palms facing your thighs, and then bend at the hips, lowering your torso. Keep your back at a normal, comfortable arch and pull your arms up against the sides of your torso. Repeat.
Stand tall with feet shoulder-width apart, holding two dumbbells up next to your shoulders. Lower your body into a squat position, making sure that your knees don't extend over your toes. Then, push up while pressing arms up and extending them straight up above your shoulders.
How Can I Get Better, Faster Results?
If you are looking for a workout that gets you the best possible results, a personal trainer may be the way to go. This is because a trainer will assess your current physical fitness, goals and body type to create customized workouts.
Having this personal attention will save you time. You won't waste your energy on moves or equipment or classes that aren't going to bring you results. Not only that, but your trainer can monitor your progress, making tweaks to your routine as needed, and can help push you through any plateaus.
Ralph Roberts has been training men and women to become their fittest, strongest selves for years. You can find him at the Downtown Athletic Club in Amarillo.
Most people want to be fit and healthy. You may feel that if you don't have time to go to the gym, you’re out of luck and can't exercise and get in shape. It can be tough to find time for the gym when you work a full day and then have to come home to dinner, errands and other activities. When you work with an Amarillo personal trainer like Ralph Roberts, he will work with you to create a workout routine that takes your lifestyle and schedule into consideration.
The good news is you don't necessarily need to spend a bunch of time at the gym to get an effective workout. There are plenty of exercises you can do right at home that can get you toned and fit. So, take a few minutes for yourself, and try this quick workout in your living room, bedroom, or even your kitchen while dinner is cooking.
1. Jumping jacks
Jumping jacks are great to warm up and burn calories.
The pushup is often overlooked, but it is a powerful exercise that tones not only the upper body, but the core as well. The exercise can be modified in a number of ways, and can be made easier for beginners by dropping the knees. This exercise is great for men and women alike.
Squats work the legs and glutes, and also your core. Keep your upper body straight, and tighten your abdominal muscles for best results. Make sure your knees do not extend over your toes. This is another exercise that can be modified. For example, you can do a plie squat, where you plant your feet further than shoulder width apart and point your toes outward.
This is a challenging exercise that tones your body and burns plenty of calories.
5. Mountain Climbers
Like burpees, mountain climbers are a great calorie burning exercise.
Lunges are great for shaping and toning the lower body. They are effective yet easy to do.
A deceptively easy exercise that is actually pretty tough to hold. Planks are a great way to work your core and tone your body. Start with 30 seconds and work up from there.
Crunches work your upper abdominals. Be sure not to strain your neck while doing them by keeping your eyes on the ceiling.
9. Ab Pulse Ups
Engage and tone your lower abdominal muscles, which are often underworked. Lie flat on your back, hands under your butt. While tightening your core, raise legs up until they are at a 90 degree angle. Pulse your legs up further, squeezing your muscles. Do not bend legs.
10. Jump Rope
Another good cardio favorite that you can do at home.
Ralph Roberts is an Amarillo personal trainer who has helped many busy people find time for fitness and health. If you are looking for an trainer, you can find Ralph Roberts at the Downtown Athletic Club.
Most people have at least one area of their body they would like to improve. Some common ones include arms, the tummy and the butt. This last one is pretty common. Who wouldn't love to have a shapely, well-defined rear end? The good news is that anyone can improve their rear view with some targeted exercises.
What Exercises Can Improve My Butt?
The butt is comprised of three muscles. The gluteus maximus, the gluteus medius and the gluteus minimus. Working these muscles can help improve the overall shape of your butt, and not only that, it will improve the strength in your lower back, hips and legs.
It’s important to note that although anyone can improve their butt, everyone's body is different. If you are looking to magazine covers for inspiration, make sure to keep your expectations realistic. With that said, here are five moves to firm and lift:
Squats are one of the best exercises for your butt. What makes them so great is that they work, and they are easy to do. Not only that, but there are many variations to this exercise. You do not need any special equipment to do them, however, you can incorporate weights or resistance bands to make them even more effective. Here are three squat exercises that you can do:
These are another glute-busting exercise you can do. Stand with feet shoulder width apart and lunge forward with your left leg, slowly lowering yourself down, bending both knees. Push back up, and repeat with your right leg. As with squats, there are several variations.
This is an easy exercise, but it is effective. Lie on your back, knees bent and feet on the floor about hip-width apart. Slowly raise your spine off the floor, tightening your glutes and hamstrings until your body forms a diagonal line from your shoulders to your knees. Return to your original position and repeat.
You can do this outdoors, or indoors on a treadmill. This is a great way to get some cardio, too.
You can do this standing or laying on your side. Extend your leg behind you in a slow, controlled motion while tightening your glutes and keeping your torso straight.
If you have a specific fitness goal, a personal trainer can help you achieve it. Ralph Roberts is an experienced personal trainer in Amarillo who can give you the direction and motivation you need to achieve your goal.
You may think that a good round of cardio-based exercises are the key to burning fat, but this is not always the case. True, exercises that keep you moving and make you sweat are effective, but you need to be working your muscles to truly get your body into fat-burning mode.
Exercises that work more than one muscle group at a time are ideal. Many of the best fat-burning exercises are not considered a cardio workout. Here are five fat-burning exercises that may surprise you.
These are a great staple exercise that helps you build lean muscle, burn fat, and work several muscle groups at once. Although you may think of pushups as strictly an upper body exercise, they also work your core. You can start small and work your way up. If a full pushup is too difficult, try keeping your knees on the ground, and then build up to a traditional push up. When that becomes easy, add difficulty by doing one-legged pushups or another variety.
Ah, the dreaded burpee. These are difficult, but very effective at blasting fat and getting you into shape. Start in a standing position, then squat down low. Place your hands flat on the ground on either side of your feet. Hop back with both feet into a pushup position. Hop back into the squat position and then jump straight back up into a standing position. Repeat.
Another intense exercise. Starting in the push up position, draw one leg up toward your chest, tapping your foot on the ground. Simultaneously, bring your other foot up into the same position as you push your other foot back into it's former position. Basically, run in place, but in a push up position.
Side planks with leg raises
Planks in general are a good fat burning and toning exercise. Try a side plank, and combine it with a leg raise.
The basic squat is a great fat burning exercise that can be modified to suit various levels of fitness. Adding weights to your squat ups the difficulty and the results. For an extra punch, you can do jumping squats. Lunges are another good one.
You will notice that none of these exercises requires any equipment, and can be done pretty much anywhere. In addition to burning fat, you will also tone and tighten up your body. You can do these workouts at home, but if you’re needing more direction and motivation, look into a personal trainer. Ralph Roberts, a personal trainer in Amarillo, can help develop a plan tailored to your specific fitness needs, and provide coaching and encouragement that can help you succeed. You can find Ralph Roberts at the Downtown Athletic Club.
If you are just starting to work out, there are some things you should take into consideration. First and foremost is do not overdo it. Many people dive into a new fitness regimen very gung ho, but unfortunately, this could result in injuries. When those people begin, they often try to do too much right away. It’s best to start in small quantities. Add on exercises, more reps and extra time as you go along and build up your strength and endurance. Start with just 10 to 15 minute chunks of exercise, and you can do this several times a day. Simply go slowly and fit exercise in whenever you can.
When easing into a new workout program, try these exercises:
A simple jog is a great way to warm up the body and burn fat. Start with just a few minutes of jogging several times a week. If you have stairs at home, or near your home, simply jog up and down them a few times.
If you find yourself out of breath, great. It is working like it is supposed to. As that gets easier, and on more and more minutes. If you are new to jogging, start with a fast walk and then pick it up to a jog.
Planks are a simple exercise that truly work the entire body, and really focus on the core. No equipment is needed, but if you have an exercise or yoga mat, all the better. Face the floor, with your arms in a push-up position, legs straight and butt in line with the rest of your body.
The plank is a bit harder than it looks, so newbies should feel free to start out on their knees, working up to a straight leg plank. Start with just 30 seconds, three or four times a week. Then, as it gets easier, add more seconds, aiming for a minute.
Do you love dancing? Do you remember how much you once loved to skip rope? What about biking? Just think of one activity that you used to enjoy doing, and do that. The most important part of exercise is liking what you do, or you simply will not stick to it.
Maybe you prefer cycling. Dust off your mountain bike and go for a ride at Palo Duro Canyon. And if you love to jump rope, that works, too. That is actually one of the best cardio exercises out there.
To add some strength to you lower body, do wall squats. This exercise perfect for beginners because it works both the leg muscles and glutes. Start without weights, but add hand weights, a kettlebell or medicine ball as you get stronger.
For the wall squat, just put your back against a wall, feet shoulder-width apart. Bend your knees and squat with your back against the wall, your arms at your sides. Slide your back down until your knees are at 90 degrees, but no farther. Now, push up and straighten your legs again. Try a set of 8 your first time, and add on more reps as you go.
If you would like some coaching and encouragement along the way, contact me, Ralph Roberts. I am an Amarillo personal trainer with the Downtown Athletic Club. I can help you get in shape the right way and make sure you protect yourself from injuries. Get in touch with me today for a free initial personal training session or to inquire about my customized workout plans.
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.