Bikini body blast workout

By Mark Wood, Head of Education and Training

Summer is here! Time for sun, sunglasses and swimwear!

Swimwear can be a little daunting for some, so we’ve enlisted the help of Mark Wood, Head of Education and Training at British Military Fitness (BMF), who has shared some exercises with us that will get you bikini-confident in no time. These fat-busting exercises can be done with no equipment and target three key areas of the body to help you feel fabulous on your holiday. Start with one circuit and you can progress to two or three circuits if this is too easy.

TORSO

Superwoman Push Up

• Start by lying on your front
• Lift up your body into the press up position with your hands, squeezing your shoulder blades together. Keep your abs tight to protect your lower back.
• Take one arm forward into the 'superman' position, then repeat with the other arm.
• Lower your body slowly to the floor for the press up and repeat 10 times

Side Plank

• Lie on your left side with your legs straight then proceed to prop your upper body up on your left elbow and forearm
• Raise your hips until your body forms a straight line from your ankles to your shoulders
• Hold this position for 30 seconds and then turn around so that you’re lying on your right side and repeat

LEGS

Tuck Jump

• Start in the standing position and jump into the air. As you do, bring your knees as high up as you can
• Return to starting position and repeat 20 times

Squats

• Start with your feet shoulder width apart, place your hands on your temples and elbows pulled back. Squeeze the shoulder blades together to keep the back upright
• Lower your bum down to the floor and then return to starting position
• Complete 10 times

Squat Thrusts

• Start in a press up position with your hands shoulder width apart
• In one movement, jump your legs towards your chest, until you are in the tuck position
• Jump your legs back out to the starting position
• Complete 15 times

BUM

Jump Lunge

• Step forward landing on the heel first then lower yourself until the front knee is at 90 degrees to the ground and directly above your feet. The back knee should continue until it nearly touches the ground
• Jump up, bursting into the air, and switch legs in the air so you can complete the exercise landing on the other leg
• Complete 10 times on each leg

Jump Squats

• Start with your feet shoulder width apart, place your hands on your temples and elbows pulled back. Squeeze the shoulder blades together to keep the back upright
• Lower your bum down to the floor and then as you stand back up, jump up into the air, landing in the starting position
• Complete 10 -15 times

Glute Bridge

• Lie down on your back with your knees bent and your feet flat to the ground
• Proceed to raise your hips so your body forms a straight line from your shoulders to your knees
• Hold this position for 30 seconds, before lowering your body back to the starting position