Here are five water workouts that will inspire you to stay fit and cool for the summer:

Swimming –

Swimming is one of the best water workouts around, working all the major muscle groups as the repetitive motion of gliding through the water puts you in a state of zen.  Focus on being long and relaxed in the water.  Form is more important than speed.

Swim 100-meter laps, alternating between a front stroke, like the crawl, and a backstroke.  Aim to swim at least 20 laps, with a 15-second rest between each lap.  Twolengths of the pool, from one side to the other and back again, counts as a lap.  As you become more proficient add more laps and fewer rests.  Swimming works shoulders, triceps, biceps and abdominals.

Benefit: Burn up to 563 calories in a one-hour workout.

Water Aerobics Classes –

Aqua aerobics isn’t just for senior citizens in rubber bathing caps.  These low-impact fitness classes offer a variety of effective, all over workouts.  Most fitness centers that have pools offer water aerobics and fitness classes, in addition to their lap lanes.  One of the biggest benefits of aqua aerobics is having someone else design the workout; all you have to do is play follow-the-leader.

Water aerobics is a great starting point for someone who’s new to working out in the pool.  The instructor can offer suggestions to make the movements easier or more challenging, so you can tailor the workout to your fitness level.

Benefit: Burn about 285 calories per hour.

Use a Kick board –

Belly flops off the diving board aside, falling into the water is painless, so it’s a great place to work on balance; all you need is akick board.  Warm up by holding the kick board out in front of you and use flutter kicks to swim five laps.  Then, sit on the kick board with your legs dangling over the side.  Kick your legs and flutter your arms to propel yourself around the pool.  Continue for one minute, then rest for 15 seconds.  Do three reps.  This exercise works arms, chest, back, abs and legs.

Next, hold the kick board under the water and place your feet on opposite ends, as if you were surfing.  Slowly stand up, extending your arms to your sides to tread water.  Bring your legs toward your chest, and then lower them again.  Do 10 reps.  Benefits include improved balance and stronger abs.

Benefit: Viagra buy Burn as much as 246 calories per hour.

Deep water Jogging -

When the pavement is hot enough to cook an egg, an afternoon run is out of the question.  Instead, get in the pool and use the same running motion as if you were road running.  Exaggerate the high knees and drive your arms forward to keep you above the water.

Thirty minutes of jogging may not seem like a great workout, especially if you are used to hours on a treadmill, but it’s long enough to get almost a total body workout.  Start with a five-minutewarm up , walking in place in the shallow end of the pool.  Then move to the deeper end of the pool, with or without a buoyancy belt, and proceed to jog in place.  Set a goal for 30 + minutes, followed by a five-minute cool down in the shallow water.

Benefit: Deep water Jogging burns about 340 calories per hour, 100 calories more than jogging on land.

Increase to Muscle Building -

To look even better for the summer, go with a cross training workout that builds muscle and burns calories.

Here is a 60 minute cross training workout, which is fairly challenging, even for great athletes.  Begin by walking in place for five-minutes in shallow water.  Next, move to the deep end of the pool and alternate between five-minutes of treading water with five-minutes of jogging, for a total of 20 minutes.  At the edge of the pool place palms flat on the deck, now push yourself upward as high as possible.  Now lower yourself until your arms are at a 90 degree angle.  Do 20 reps of this exercise.  Now, back in shallow water, stand with feet shoulder width apart.  Squat low enough to submerge yourshoulders in the after .  Then jump straight up, bringing your legs together to the top of the jump, and then returning to the beginning position.  Do 20 reps of this exercise.

Benefit: Burn an average of 520 calories per session.

Begin this exercise with 3 – 5 pound dumbbells and work your way up to 7.  As you continue to progress you can go as high as 10 pounds without creating too much definition, but do not go beyond that.  Additionally, the arm muscles should only be worked out one time per week.  Give the muscles plenty of time to recover between workouts.  This will not only ensure that you do not work the muscle group too often, but it will allow you to have a better quality of workout by “shocking” well rested muscles during a workout.

Triceps Kickbacks

Let’s begin by working the Triceps.  This is the exercise that will help eliminate loose skin and sagging muscle in the backside of the arm.

Stand with the feet shoulder width apart.  Bend the knees and then bend slightly forward from the waist, keeping the back straight and without bend.  Next, secure the elbows tight to your side and extend the dumbbells backward in an arc until they are just slightly above the back.  This workout can also be done in a lunge position while focusing on one tricep at a time rather than both at once.

Complete three sets of 10 repetitions with a 1.5 minute break between sets.

Remember to focus on the muscle group being worked in order to get a good workout.  If your mind wonders and the workout becomes tedious it is easy to delegate the exercise to other muscle groups to make the workout easier, rendering the triceps (or any other workout) ineffective.

Biceps Curls

To work the biceps begin with the feet shoulder width apart.  Slightly bend the knees to remove pressure, and stand with the dumbbells in hand and by your side so that your palms are facing out and away.  Slowly lift the dumbbells in an arc to the chest area while keeping the Propecia pill whithout prescription elbows in place and by your side.  When you have come almost as far as possible squeeze and hold the biceps for 2 counts (count 1, 2).  Then lower the dumbbell back to your side.  Repeat.

Complete three sets of 15-20 repetitions with a 1.5 minute break between sets.

It is important to rest in between sets to give the muscles a bit of a break, but also to improve your stamina, essentially helping you to go one with the workout.

Lateral Raises

This exercise if for the shoulders and will help give you those sexy, well-defined shoulders that look great in all sleeveless outfits.  Begin in the same stance as with the biceps curl – feet shoulder width apart, knees slightly bent, back straight.  Now slightly bend the elbows while keeping the dumbbells, which are at your side, in line with your body.  As the name of the exercise suggests, we are going to raise the dumbbells in a lateral motion until they are in line with the shoulder.  Keep the elbows bent during this entire exercise for their safety.  Lift the dumbbells from their position at your side slowly until they are beside the shoulder, hold and count 1, 2, then release.  Repeat.

In the image we show a slightly different variation which can be used when the weight you are lifting is light.

Complete three sets of 15-20 repetitions with a 1.5 minute break between sets.

Be sure to stretch out the arms when finished with the exercise.  This will help release lactic acid that may build up during the exercise and cause soreness the following day.  It will also help give the muscles the elongated look that you are trying to achieve.

You can feel it all around you. The air is getting warmer, the days are getting longer, and summer is coming fast. Every year you tell yourself you want to be ready for the beach and every year seems to slip on by.

Well not this time. I am going to give you a full proof fitness plan that will have you ready for a bathing suit in no time.

For any fitness plan to work we need to address three basic components.

1. Strength Training

2. Cardio

3. Nutrition

The secret to gaining both strength and stamina simultaneously is in how you sequence your exercises. To gain maximum efficiency from the fitness portion of our plan we are going to combine number 1 & 2 above into one simple workout.

BEACH BODY WORKOUT

1.   Forward Reaching Lunge

2.   Jump-Rope / Run in place

3.   Push-up

4.   Hip Curl

6.   Lateral  Reaching Lunge

7.   Jump-Rope / Run in place

8.   T-Push-up

9.   Generic pills whithout prescription Bicycle Crunch

10. Reverse Lunge

11. Jump-Rope / Run in place

12. Side Plank

13. ¼ Sit-up

14. Squat-Thrust-Push-up & Jump A.K.A. Burpee

15. Jump-Rope / Run in place

16. Super-Man

As you can see this workout requires almost no equipment. Even the jump rope (which I do recommend) is not required for success.

PROGRESSION:

Train on three, non-consecutive days per week (ie: Mon-Wed-Fri or Tue-Thu-Sat).

During week one you will perform each movement for 15 seconds followed by a 15 second rest. Each week you add 5 seconds to the work portion while maintaining the 15 second rest period. By week ten you should be doing each exercise for 60 seconds  and resting for 15 seconds for a total of 20 minutes. For this workout, I want you to follow the progression outlined above, to the letter. Don’t skip ahead. If the beginning is really easy, enjoy it. You will be working hard soon enough.

Although exercise is a key component to getting the beach body of your dreams, when it comes to looking and feeling your best what you eat is just as important as how you work out. With this in mind I have created a simple eating plan that will work for anyone who actually follows it.

The nutrition component of our 20 minute beach body program is designed to manipulate your carbohydrate intake and follows a 5-days on 2-days off schedule. The days off may be fitted in at your convenience but weekends are probably best

In order for the transition to this diet to be smooth and relatively discomfort free, a lead in period of gradual simple, “carb” reduction is suggested. This is a fairly simple process, as follows:

The taper in:

Week 1. Diet plan only on Tuesday & Thursday.

Week 2. Diet plan on Monday, Wednesday & Friday.

Week 3. Diet plan every day except Wednesday.

Week 4. Diet plan Monday to Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings because Monday you get strict again. Below you will find healthy suggestions for meals, snack and drinks. Now, get to it!

WHAT SHOULD YOU DRINK:

1 - Drink 8-12 ounces of water at the start and end of each day.

2 - Drink 6 additional 8-12 ounce glasses of water throughout the day.

3 - Avoid or eliminate sugar and caffeinated beverages along with those containing artificial sweeteners.

4 - Appropriate drinks include: water, mineral water, herbal tea, green tea, caffeine free, natural, soft drinks, hot or cold water with lemon or lime.

5 – If you drink juice do so in small amounts and dilute with extra water.

6 - I do not recommend soda pop of any kind but if you must drink them, choose natural sodas that are caffeine free. I make my own “soda pop” by mixing fresh juice 50/50 with flavored, sparkling mineral water.

BEACH BODY DIET

Breakfast ideas:

1 - O.J. Smoothie: 1/2 cup Orange juice, 1 Orange (peeled), 3/4 cup water and/or ice, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil, 30-40 grams Whey Protein.

2 - Blueberries Smoothie: 1-1/2 cups blueberries, 1/2-cup water and/or ice, 30-40 grams Whey protein, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil.

3 - Eggs and Bacon: 1 whole egg, 3 egg whites, 2 Oz Canadian Bacon, I medium Tomato (sliced), 1 cup grapefruit sections.

4 - Cheese Omelet: 1 whole egg, 3 egg whites, 1-1/2 Oz Low fat Cheddar Cheese (grated), 1 grapefruit.

5 - Eggs & Fruit: 2 whole eggs, 3 egg whites, 1 Apple, 1 Orange.

6 - Canadian Bacon & Fruit: 4 Oz Canadian bacon, 1-1/2 Apple.

7 - Salsa & Eggs: 1 whole egg, 3 egg whites, 1 tbsp Low fat Cheddar Cheese (grated), 3 tbsp Salsa, 1 Tomato (sliced), 1-1/2 Orange.

Lunch ideas:

1 - Tossed Tuna Salad: Romaine or Red leaf Lettuce 1/2  Head, 1 Apple (cored & cubed), 1/2 cup Mandarin Oranges (soaked in water and drained), Water packed tuna 6 Oz (drained), 1tbsp Chopped walnuts, 3 tbsp Low-fat Mayo, 2 tsp Soy Sauce, 1 tsp Lemon juice.

2 - Egg Salad: 2 whole eggs + 4 whites (hard boiled), 1 green Onion (diced), Celery 2 tbsp (minced), Mayo low-fat 1-1/2 tbsp, Mustard 1 tsp, Salt & Pepper to taste, 1 Tomato, 1 Peach, 1 cup cherries or grapes.

3 - Chef’s Salad: Lettuce 2-1/2 cups (torn), Deli Turkey 2 Oz, Deli Ham 1 Oz, Hard Boiled Egg 1, Swiss Cheese 1 Oz, Cherry Tomatoes 4, Cucumber 1/2 (sliced), Salad Dressing 2 tbsp (your choice), 1 Pear or Apple.

4 - Chicken Caesar Salad: Romaine Lettuce 3 cups, Cooked Chicken Breast 4-6 Oz, Caesar Dressing 3 tbsp*, Parmesan Cheese 1 tbsp (grated), 1 Apple, 2/3 cup grapes.

5 - Chicken Waldorf Salad: Cooked Chicken Breast 4-6 Oz, Celery 2 tbsp (diced), Grapes 1/3 cup (sliced), Apple (diced), Walnuts 2 tbsp (chopped), Mayo low-fat 2 tbsp, Lemon Juice 1/2 tsp, Romaine Lettuce, 3 leaves.

*Caesar Dressing for one:

1 tbsp Olive Oil,

1 tbsp Red Wine Vinegar

1/2 tbsp fresh Lemon Juice

3 cloves garlic (crushed)

1 tsp Worcestershire sauce

1 tsp anchovy paste

1 tsp Creamy Dijon mustard

1/2 tsp pepper

Dinner Ideas:

Big Salad: Romaine lettuce, 1 cup (3 medium leaves), shredded.

Green peppers 1/4 cup, chopped. Radishes 5 medium.

Cucumbers 1/4 cup, sliced. Hard-boiled eggs 2, sliced. Feta

cheese 1 ounce. Dressing = your choice, 1-2 tablespoons.

Steak & Veggies: Steak (4-8 Oz) with veggies, salad & ¼ avocado.

.

Salmon & Veggies: Salmon (4-8 Oz) grilled, poached or baked with

veggies, salad & ¼ avocado

Snack ideas:

1 - Deli Meat Slices & Cole Slaw: Chicken or Turkey slices 3 Oz, Cole Slaw 4 Oz.

2 - Deli Meat Roll-ups: Chicken or Turkey or Ham 1 Oz, Swiss cheese low-fat 1 Oz, Apple or Pear.

3 - Tuna Salad & Apple: vardenafil style=”color: black;”>Tuna Salad 3 Oz, Apple 1 (sliced).

4 – Apple and hard boiled egg: 1 each

Liam Bauer

Liam “TAKU” Bauer, co-founder of Hybrid Fitness, is a strength and conditioning coach and fitness consultant who has been designing comprehensive conditioning programs for professional and elite amateur athletes as well as individuals of all fitness levels since 1988. Liam is a certified Conditioning Specialist and Certified Personal Trainer through the NSPA as well as a Certified Sports Performance Coach through USAW. During his career Liam has attained certifications from many of the top recognized leaders in the fitness industry including NSCA, ACE, YMCA, ACSM, ISCA and others. Liam currently works full time training individuals privately as well as acting as a fitness consultant and advisor (via the internet) to fitness enthusiasts, professional fighters and martial artists, as well as police and elite tactical officers all over the world. Liam is also a frequent lecturer and guest speaker at seminars around the country. To arrange a consultation or for more information on lectures contact Liam at: taku@hybridfitness.tv

Visit TAKU’s website: www.hybridfitness.tv

Follow TAKU on Twitter

The average cost of individual  yoga classes ranges from $12-$18.  A yoga “package” may be available at a reduced rate.

To find a good prenatal yoga instructor, you may call a local yoga center and inquire about prenatal classes,  ask women who have attended prenatal yoga classes during their pregnancy, or ask your physician for a recommendation.  For those women with disabilities, there may be a prenatal yoga class geared toward your needs.  For example, a class geared toward women with Multiple Schlerosis may use a chair.    Remember, if you are currently pregnant, be sure to ask for a prenatal yoga class. The prenatal classes are tailor-made for the pregnant woman’s ever changing needs.

Yoga is a wonderful way to improve the process of pregnancy, labor and delivery.  It will even make it easier to get back in shape after the birth!

What’s not to love about yoga?  Let’s get started!

The Gaiam Prenatal Yoga DVD is one of the best on the market.  I have heard nothing but wonderful reviews about this dvd.

The Pregnancy Yoga DVD is available for $15.00 through Amazon.  Click HERE to learn more.

Kim Kardashian is one of the most curvaceous women in Hollywood.  Even when she is “in shape” she is still perceived as being full figured.  Kim has definitely had a hard time keeping prescription pills online the photographers and journalists from commenting on her weight and even calling her “fat”, but she is fighting back with the release of a series of workout DVDs called “Fit In Your Jeans By Friday”.

“Fashion forward fitness” is that way Kim Kardashian describes her style of workout.  She likes to get dressed up to get in shape.  The E! reality television star worked with trainer to the stars Jennifer Galardi to develop three 10-minute workout videos, each targeting a different part of the body.

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Kim is proud of her new workout series which allows her to get in shape without getting stick thin.  “My workout keeps me healthy and curvy” Kim tells In Touch.  It is important to her that she keep the curves which have become synonymous with her as a hollywood “figure”.

And for those of you who are exercise enthusiasts, not to worry, there are various levels of the workout for beginner, intermediate, and experienced.

Kim’s three workout DVDs are available through Amazon, each for less than $15.00 –

Butt Blasting Cardio Step

Ultimate Butt Body Sculpt

Amazing Abs Body Sculpt