Geaux Health & Fitness Magazine Spring 2014 2 | Page 10

geaux fit

Building Your Beach Body
by David Jones
Trainer - Troy Simon, Spectrum Fitness Trainer

Sunny days and swimsuits are on the horizon. Below are six exercises designed to prepare you for the beach by
delivering a total body workout and strengthening the core. These exercises should be done two to three times a week with a
rest day in between. Dumbbells are required. As strength and balance increases, increase the resistance by adding repetitions
or increasing dumbbell weight.

Dumbbell Lunges
What muscles does the exercise impact? Quadriceps, Hamstrings, Glutes, Calves
What are the steps? Hang the dumbbells at arm’s length next to your side. Start with your feet hip width
apart, keep your chest up and shoulders back then brace your abs to support your spine. Take a step forward
with your left leg and lower your right knee to 90 degrees. Your right knee should stop right above the floor
while keeping your torso upright and the back naturally arched. Push your weight into the left heel
and draw your weight back into the right leg to bring yourself back into the starting position.
Repeat the same exercise on each leg.

Front & Side Raises with Dumbbells
What muscles does the exercise impact? Shoulders and Deltoids
What are the steps? Hang the dumbbells at arm’s length by your side with your left hand palm facing inward
and your right hand palm resting against the top of your right thigh. Keep your feet hip width apart, brace
your abs, and keep your shoulders back. Stand as tall as you can, but keep your knees soft (not locked out) and
raise the dumbbells to shoulder height with arms completely straight. The left arm will rise to your side with
palm facing down, and the right arm will rise in front of you to shoulder height. Avoid using momentum to
complete the repetition. Stay solid and strong to control the lift, and do not allow the weight to go higher than
the shoulders. Lead with your knuckles and keep the wrists straight. Slowly lower the dumbbells back to the
starting position and repeat the same side.

10

geauxhealthandfitness.com

Spring 2014