Beach Ready Workout (BURN AND TONE!!)


Hey, you guys! I’m Melissa Ioja for ATHLEANXX
for Women and today I’m going to give you a workout that’s going to get you beach ready.
Come on, let’s go! There are five exercises in this workout.
You’re going to do them three times. It’s going to be a 15 minute workout. Set your
interval timer for 15 rounds. 10 seconds of rest, 50 seconds of work. You’re going to
need some dumbbells. I’m using 5lb weights. You will also need a box, or a step, or chair,
or bench. Something you can jump your feet on to do elevated pushups. So, exercise number 1, you’re going to need
those weights. Here, hold them out. You’re going to get in a squat and you’re going to
reach down and touch your foot. Back up, your arms in for 50 seconds. This is where you’re
at. If you are a beginner you don’t need any weight at all and you can actually stand
up if you would like. Exercise number 2, you’re going to be doing
this funky exercise. I love this one. You’re going to start off like this, one foot on
your bench. You’re going to do 3 jump overs. 1, 2, 3. Get up, down in front of it for a
burpee. Be careful when you jump your feet back. Do a pushup, jump forward, and just
get right back. That’s number 2. Number 3, flutter kicks. This is an ab exercise
and you’re on your back and your bum. Your back is straight, shoulders are back, and
hands are behind your head. You’re going to keep your feet out and you’re going to flutter
kick. You’re going to lower yourself down, not all the way down, just to about here,
and then come back up. For a modification you can just give me flutter
kicks and lean back. You can also lay down for another modification and do your flutter
kicks like that. Always keeping your abs engaged. That is number 3. Number 4, you’re going to need your weights
again. You’re going to give me two stagger pushups. So from pushup position you are going
to take 1 weight and go forward and give me a pushup. Put it back. Other arm. Push up,
now you’re going to give me 2 lateral raises, and then do it again. And number 5, from the plank position you’re
going to jump your feet forward, back, and turn for a Spiderman kick through. Back to
starting position. Forward, back, and the other side for a kick through, but I’m going
to go this way again. So you’re going to be doing alternating each side. Those are your 5 exercises. So, come on! Let’s
go! Awesome job, guys! I hope you enjoyed that workout. You are on your way to getting
beach body ready. I will see you guys at the next workout. I’m Melissa Ioja for ATHLEANXX for Women.
Bye.

7 Replies to “Beach Ready Workout (BURN AND TONE!!)”

  1. always dig your exercises !!!! they are tuff and rewarding !!! thx for putting all these videos you put out !!! not to mention, your in awesome shape which inspires us all 🙂

  2. Melissa, please keep posting more of your workouts! You're the only person on youtube that I believe gets me toned and fit :o)

Leave a Reply

Your email address will not be published. Required fields are marked *