Bikini season is upon us, so its time to get that bod toned, sculpted and ready to strut your amazing self down a sandy beach in an itsy-bitsy two piece.

To get the ultimate beach body, this article recommends doing the following exercises 3 times per week with 1-minute bursts or cardio in between, such as jumping jacks, stair running or running on the treadmill. Remember to stretch all major muscle groups in the body after your workout to keep muscles long and lean. Hold each stretch for 10 slow, deep breaths.

1. Work that tush! Single Leg Squats –Sculpts the glutes.
Stand on one leg with opposite toes touching lightly beside supporting foot for balance. With hands on hips squat down as though you were sitting onto a chair. Keep chest and eyes up, an arch in the lower back and ensure the knee does not go beyond the front toe. Allow the muscles of the supporting leg to do most of the work as you squat down slowly and come back to standing by contracting the glute muscles. Breathe in as you squat down and out as you stand up. Repeat this movement for 20 reps on each leg.

2. Tone your tummy! Ab Circles on the Ball – Sculpts the entire mid-section.
Sit on a stability ball with lower back supported by the ball. You may do this exercise with feet resting against the wall for balance. With hands at the temples, begin with a side bend to the right, then arch back and come full circle through a side bend to the left and then up to your starting position. Perform 10 continuous circles to the right, followed by ten circles to the left. Breathe in for the first half of the circle and breathe out for the second half. Concentrate on contracting the muscles of the abdomen through the entire range of motion.

3. Firm your backside! Lying Ball Raise – Sculpts the glutes.
Lie face down on a mat with legs stretched and turned out, toes pointed and holding a small stability ball between the ankles. Rest the forehead on the hands. Keeping legs stretched and squeezing the ball between the ankles, contract the glute muscles to raise the ball off the ground as high as possible (most likely a few inches). Try not to use the upper body at all: Focus on allowing the lower body to perform the movement. Breathe out as you lift the legs and in as you lower. Raise the ball slowly and lower to ½ an inch off the ground. Perform 15 repetitions, rest and repeat.

4. Get fierce legs! Jumping Lunges – Sculpts the entire leg.
Stand with the back facing an exercise bench or chair. Place the toe of the back leg on the bench with legs in a wide lunge (holding dumbbells or with hands on the hips). Keeping the back toe on the bench, lunge down with the front leg and then explode into a single leg jump and land softly, working through the foot and moving smoothly and continuously into another lunge. Breathe in as you lunge down and out as you jump up. Repeat this movement 10 times and then switch legs. Do two sets of 10 with each leg.

5. Tone your legs! Ball Hamstring Curl – Sculpts the hamstrings.
Lie face up on a mat with the bottoms of the feet on a stability ball. Raise the hips up in the air in line with the rest of the body. Contract the hamstrings to roll the ball in toward the butt, and then roll back out again. Be sure to keep the hips pressed up as high as possible and hips, knees and feet parallel. Breathe in as you roll the ball in towards you and out as you roll it away. Perform 15 repetitions, rest and repeat.

[Extracted from: http://www.ellecanada.com/living/health/10-exercises-to-get-you-beach-body-ready/a/24135]

Outdoor Training Location:

Albert Park, St Kilda

Price:

Only $30 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0401344378

lucymarkoff@hotmail.com

BOOK A PERSONAL TRAINING SESSION WITH LUCY NOW

FIRST SESSION FREE

Available Times:

Monday- Friday 3:00pm-8:30pm, Saturday 10:00am-3:00pm

TrainLikeHell allows you to find a personal trainer in St Kilda at a cheap and affordable price. Lucy Markoff Personal Trainer will give you a quality workout in the St Kilda area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the St Kilda region.

Melbourne’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Lucy Markoff Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Lucy Markoff Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals.

Engaging Lucy Markoff Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Outdoor Training Location:

Fawkner Park, Albert Park, VIC, 3205

Price:

Only $30 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0414816262

carly_summers1978@yahoo.co.uk

BOOK A PERSONAL TRAINING SESSION

I have always been very active and love group fitness. I  was a member of  a dance troop from a young age and I still enjoy playing in my Netball team Robot Kids (not sure how we ended up with that name!). I moved to Australia from the UK over 2 years ago and absolutely love Melbourne, especially as you can train outdoors all year round!

After moving to Australia I developed more of a passion for fitness and keeping healthy so I qualified as a personal trainer and I have not looked back since. As well as being qualified Cert III & IV in Fitness I also hold a Punchfit Boxing Trainer qualification and have experience in working with clients one on one and also in a group outdoor training environment. I use a varied range of equipment and will also work with you on Boxing technique if suitable to your training requirements.

Training with me will get you on the right track to achieving your goals. My workouts are varied yet challenging to make sure you do not get bored! I will push you to achieve more than you thought you ever could and help you to make a permanent positive change towards a fulfilling and healthier lifestyle.

What I love most about this job is seeing how great people feel after a workout and knowing that I have made a difference to them.

I look forward to training with you!

Available Times:

I am available on Monday from 5am until 4pm, Thursday from 5am to 4pm and Friday from 8.30am until 8.30pm.

TrainLikeHell allows you to find a personal trainer in Albert Park at a cheap and affordable price. Carly Summers Personal Trainer will give you a quality workout in the Albert Park area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the Albert Park region.

Melbourne’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Carly Summers Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Carly Summers Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Carly Summers Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Outdoor Training Location:

Mooloolah River National Park, Park, Sippy Downs, QLD 4556

Price:

Only $20 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0404087609

duncank1@msn.com

BOOK A PERSONAL TRAINING SESSION

I want to motivate, encourage and push you until you reach your own fitness goals with my outdoor exercise program designed just for you. The struggles and difficulties you go through to reach your goals is hard on your own and I understand that, as I was stuck in a rut with no motivation and that’s why I got into personal training.

I will be right by your side giving you all the support you need until you reach your fitness goals. I am passionate about you hitting your targets as you are and100% committed to getting you there so, lets do it together and have a whole load of fun while we are at it.

Available Times:

Monday 6am-11.30am

Tuesday 6am-11.30am

Wednesday 2.30pm-7pm

Thursday 2.30pm-7pm

Friday 6am-11.30am

Saturday 6am-7pm

Sunday 6am-7pm

TrainLikeHell allows you to find a personal trainer in Sippy Downs at a cheap and affordable price. Duncan Letham Personal Trainer will give you a quality workout in the Sippy Downs area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the Sippy Downs region.

Sydney’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Duncan Letham Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Duncan Letham Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Duncan Letham Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Outdoor Training Location:

Heffron Park, Maroubra, NSW 2035

Price:

Only $60 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0421966073

karla_fiserova@yahoo.com

BOOK A PERSONAL TRAINING SESSION

I am a Fitness Specialist passionate about changing people’s life for the better through high standards of care.

With over 10 years of experience within sport industry I come to believe that REAL HEALTH is not just the absence of disease/pain but HAPPY BODY full of energy and positive potential with emotional balance and strong immune system.

Your Body IS MADE TO MOVE, the same way it’s made to breath and eat and sleep. I can help you discover form of movement you truly enjoy.

You don’t need to eat a crazy diet or spend all your time in the gym to be well and enjoy active life. I would do little adjustments to your daily habits as well as guide and educate you towards better food choices to make positive lasting changes to your life style once for all.

I will warmly welcome people with health issues like diabetes, high blood pressure, recovery after injury etc… and provide them with functional movement patterns to help ease their ailments. Also pre and post natal women can be sure to receive the best training program to ease the lower back pains and help with weight management.

I’m available around the Eastern Suburbs and happy to meet you at your local Park or Beach or Garden for one hour sessions any time of the day that suits you.

Available Times:

Monday to Friday from 10.30am through to 8.30pm

TrainLikeHell allows you to find a personal trainer in Maroubra at a cheap and affordable price. Karla Fiserova Personal Trainer will give you a quality workout in the Maroubra area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the Maroubra region.

Sydney’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Karla Fiserova Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Karla Fiserova Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Karla Fiserova Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Outdoor Training Location:

Frankston Park Frankston VIC – South VIC 3199

Price:

Only $30 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0400189089

sarahm_73@hotmail.com

BOOK A PERSONAL TRAINING SESSION

I got into personal training after developing a love for health and fitness through a fascination into how the human body works. i, myself have struggled with my weight in the past, and have now had success in shedding the kilos and toning up. I still have a little way to go, but am definitely on the right track. I would love to help even just one other person to do the same, or to reach whatever health and fitness goal they may have.

I offer my clients fresh programs every 4-6 weeks to ensure no boredom. I also take and track measurements and personal achievements to ensure motivation does fade.

Available Times:

Monday 730am-530pm (However, I’m flexible all day for earlier or later bookings)

Monday 6am – 12pm

Thursday 6am – 12pm

Sunday 8am – 5pm

TrainLikeHell allows you to find a personal trainer in Frankston at a cheap and affordable price. Sarah Mikhail Personal Trainer will give you a quality workout in the Frankston area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the Frankston region.

Sydney’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Sarah Mikhail Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Sarah Mikhail Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Sarah Mikhail Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Outdoor Training Location:

North Lakes Town Park North Lakes Brisbane, North QLD 4509

Price:

Only $30 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0423617840

nicolespersonaltraining@gmail.com

BOOK A PERSONAL TRAINING SESSION

As a personal trainer, I know how challenging it can be to make the time to motivate yourself to get fit and to keep at it. That’s where I come in! I started personal training because I was tired of seeing people try over and over to get fit or thinner with quick fix schemes and yo-yo dieting and I wanted to make a difference. I have always been involved in fitness; I personally love Boxing, Soccer, Running, Pilates, Circuit training, Weights training and Pole Fitness.

If you want results, you have to change your mind set, if your mind is not set on what you want, you will not achieve it.

No more excuses about time, money or motivation problems. If you want to feel and look your best, I will help you. My passion is fitness, and I want it to be your passion too! If you want to lose weight, tone up, build and define muscle or just get fit then I’m your Personal Trainer.

I will help you achieve your goals by gauging your fitness level, taking you step by step through workouts and exercises that are fun and easy to do, I will keep records of your progress and keep you motivated and wanting more.

So give me a call and we can organise a time and place that is right for you, bring a friend and make it cheaper.

Remember that life awaits no one. Are you ready to start living?

Available Times:

Monday to Thursday from 6am through to 7pm

Friday to Saturday from 7am through to 5pm

TrainLikeHell allows you to find a personal trainer in North Lakes at a cheap and affordable price. Nicole Davis Personal Trainer will give you a quality workout in the North Lakes area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the North Lakes region.

Sydney’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Nicole Davis Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Nicole Davis Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Nicole Davis Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.

Chocolate is as good for you as exercise, research suggests.



Outdoor Training Location:

Roseberry

Price:

$30 for 30mins – Outdoor One-on-One Personal Training

Contact Details

0404 936 218

kanebonke@gmail.com

BOOK A PERSONAL TRAINING SESSION

Available Times:

Monday to Saturday from 9am through to 5pm

TrainLikeHell allows you to find a personal trainer in Roseberry at a cheap and affordable price. Kane Bonke Personal Trainer will give you a quality workout in the Roseberry area. We provide one-on-one outdoor personal training sessions for 30mins. One-on-one training with a personal trainer is very popular throughout the Roseberry region.

Sydney’s weather is perfectly suited for outdoor exercise. To some, it is essential to their bodies’ health and maintenance. Most people lack the discipline to keep healthy, and they require the benefits gained by personal training.

Also, Kane Bonke Personal Trainer requires you to follow a specific nutritional guideline. Certain foods may not work for every body type. Kane Bonke Personal Trainer Personal Trainer would be able to guide the trainee on which foods he should consume and which he should avoid. The emphasis should be making exercise fun, so that you have the motivation to not only meet, but exceed your goals. Engaging Kane Bonke Personal Trainer Personal Trainer has proven positive implications on the trainee’s heart. Physical training lowers the resting heart rate, so the heart can more easily pump blood throughout the body.