Nicole’s Beach Body Workout

Jan 13, 2012 No Comments by admin

Written By: Nicole Moneer Guerrero NASM CPT, ISSN, IFBB Pro

Fitness Photos By: ALMAZ Photography
Headshot Photo By: Natalie Minh Photography

If you are racking your brain with different ways to sculpt your arms and abs let me help. How many of you only workout indoors? Even in the summer months? For most of us, there are only a few more weeks left to enjoy the fresh air and sunny blue skies. Why not pack a healthy meal or two (maybe 3 or 4 if you’re gonna make a day of it), dumbbells, tubing, a med ball, a mat and cruise to the beach! It’s actually quite motivating to see other “fitness freaks” along the waterfront sculpting their bodies with all sorts of gadgets. One important tidbit I will bestow upon you is that I am constantly changing up my workouts. In this routine I will demonstrate different ways to hit your bi’s, tri’s and abs effectively using small equipment. If you are just getting started with a resistance training program start off with 2 sets of 15 as you progress in weeks 2 and 3 change it up to 3 sets of 12 and even 4 sets of 10. Each week you can even change up the equipment you use…change is good!

Dumbbell Skullcrushers

•   Lay supine on a mat, extend arms straight up to the sky, wrists over shoulders
•   To start drop arms 30 degrees toward your head while keeping your arms straight,
this will be your start and end
•   Bend the arms to 90 degrees and return and repeat

Prone Dumbells Curls

(to modify this exercise assume a table top where you are on both your hands and knees)
•   Assume a plank position, which also targets your core, with dumbbells in both hands
•   Work one side at a time, without shifting hips, keep hips square to the mat
•   Bend one arm to 90 degrees and curl up to shoulder and return to 90 degrees and repeat

Stork Stance Dumbbell Curls

•   Balance on one leg, which engages your core again, extend back leg so it’s
parallel with the ground
•   Extend arms toward mat and keep wrists and elbows in line with shoulders
•   Curl both arms up toward shoulders return to start and repeat
•   On your next set be sure to switch and balance on opposite leg

Seated Dumbbell Curls

• Sit on your mat, left feet up for more of a challenge or keep heels on the mat
• Start with both arms at about 90 degrees and curl up towards shoulders, return
to start and repeat

Weighted Side Planks

(to modify start on forearm, for more advanced start on hand)
•   Begin Side Lying with dumbbell at hip, make sure shoulders and hips
are stacked
•   Drive hip up towards sky, return to mat and repeat
•   Be sure to repeat on the other side

Tempo Tubing Curls

• Start with one foot on tube and both hands in each handle
• Alternate curls at a fast tempo

Tricep Tubing Blast

•   Grab both tubing handles and wrap around each hand 2-3x for more tension
•   Start with both arms horizontally abducted at 90 degrees
•   Extend arms out/away towards the ground, all while keeping your elbows in line with your shoulders
•   Return to start and repeat

Weighted V-Ups

(to modify bend knees)
• Start in a supine position with weight overhead, arms extended and feet extended,
don’t allow either to touch the mat
• Sit all the way up in V position reaching towards feet, return to start and repeat

Med Ball Curls With a Twist

(don’t be afraid to go heavy on this one…I suggest a 16-20lb med ball if you are a veteran to resistance training)

• Start with feet a little wider than hip width apart, arms extended towards the ground and
the ball in both hands
• Curl the ball to your right shoulder while twisting to the right, return to center and curl the
ball towards your left shoulder while twisting left, repeat

Now if you are allergic to sand and sunshine (wink wink) you can always perform these exercises indoors.

“Download the workout for the Gym or Home” Click

ABOUT THE WRITER: With more than a decade of experience, Nicole Moneer Guerrero is an IFBB Pro Bikini Athlete, a Team Bodybuilding.com Athlete, a former Top 5 nationally and Top 10 internationally ranked fitness competitor and fitness model, as well as a skilled personal trainer and educator. As a NASM certified personal trainer, the 2009 Ms. Bikini Classic Universe Champion and VPX/Redline spokesmodel, her disciplined, results-oriented approach has garnered her industry accolades and it has inspired her clients to achieve their own personal fitness goals. Nicole holds a Bachelor of Science degree in Fashion Merchandising from Iowa State University. She resides in her native Chicago. For more information about Nicole’s background, for client testimonials and to refer to a full list of her competition rankings, please visit her online portfolio at www.nicolemoneer.com or on Facebook at http://www.facebook.com/nicolemoneerguerrero.

.