NYC Boot Camp Instructor Devises Simple Summer Beach Body Plan

Summer is upon us, and this means that many people have run out of time to lose those last 10 pounds before frolicking on the beach. Even after toiling in the gym all winter long, the most dedicated fitness buff can let things slip during a summer of fun in the sun. Luckily, New York City boot camp instructor Stacy Berman has devised an easy and effective way to keep your body toned and taught, without wasting precious sun time in the gym.

According to Stacy, “since most people are more active in the summer than they are in the winter, you should focus your energy on toning only the muscles that show to look good on the beach. Each part of your body only requires one – two exercises a few times a week to stay looking tight. Stacy has devised a simple and effective way to burn off extra calories on the beach, and maximize your gym time so you can flaunt your beach body without hesitation!

Accessorize with Flat Abs
Bicycle Crunches: Lay flat on your back and bring your knees to a 90° angle. With your hands behind your head, twist your body so that your right elbow touches your left knee; repeat on the other side. The criss-cross motion of bicycle crunches targets your entire core muscles and helps tone your legs – it’s a perfect total body exercise.
2 sets of 30; 30 seconds rest between each set

Reverse Crunches (for lower abdominal muscles): From a seated position, raise your legs off the ground, slightly bent at the knees. Support your body by placing your hands behind your back on the floor. Slowly extend your legs and lower your arms to lengthen your body; then draw your legs back into your chest while raising your upper body. This is a great exercise to target the often hard-to-tame lower abs. Be sure that when pulling your legs into your body, the power is coming from your midsection, rather than your legs themselves.
2 sets of 20; 30 seconds rest between each set

Highlight Your Derriere
Squat Jumps: From a standing position, do a deep squat (as if to sit in a chair). Hold your squat for 1-2 seconds and then explode off the floor, hands on your hips. The deeper you squat, the more you will work the muscles in your bottom.
2 sets of 20; 30 seconds rest between each set

Reverse Lunges: Start with both feet shoulder-width apart, hands your hips. Take a large step backwards with your left foot, and lower your right knee to a 90° angle. Repeat on both sides. For a more intense challenge, gently “pulse” your body while in a lunge position.
2 sets of 12 reps on each side; 30 seconds rest between each set

Show Off Strong Shoulders
Overhead Dumbbell Press: Using 5-10 lbs. dumbbells, start in a standing position, feet shoulder-width apart. Bring weights to shoulder height and raise above your head to straighten your arms. You can add regular squats at the end of the press if you want extra body conditioning.
2 sets of 12 reps; 30 seconds rest between each set

Bent-Over Rows: With 5 lbs. dumbbells, bend your body at the waist to form a 90° angle. Keeping your back straight, pull your arms into your chest, keeping elbows tucked in.
2 sets of 12 reps; 30 seconds rest between each set

Strut Your Stuff with Shapely Stems
Side Lunges: Building off the same principals of the reverse lunge, begin standing with your feet shoulder-width apart. With your left foot, take a large side-step into a lunge with your right knee. For a more challenging workout, add 5 lbs. dumbbells to your routine.
2 sets of 12 reps on each side; 30 seconds rest between each set

Calf Raises: For shapely calf muscles, find a hard surface and a bar or wall to hold on to. Raise yourself onto your tip-toes and hold for 1-2 seconds. Once you become more advanced, only raise on foot at a time.
2 sets of 20; 30 seconds rest between each set

About Stacy Berman
Stacy Berman is a certified fitness trainer and founder of Stacy’s Boot Camp. Berman initially began her career as a lifeguard, and then moved on to one-on-one fitness training. Berman became a trainer at the New York Sports Club in 1999 and in 2002 was named their top female trainer. Berman was named master trainer in 2003 and in 2005 left NYSC to devote herself to Stacy’s Boot Camp full-time.

Berman graduated from Hunter College with a degree in health education and psychology and her personal training certifications through the National Academy of Sports Medicine (NASM) and the American Council on Exercise (ACE). She is also a certified nutritional specialist through Dr. Jane Pentz, of Lifestyle Management Associates and is a NASM certified sports fitness specialist.

For more information on Stacy’s Boot Camp, including registration details and full schedule, visit www.stacysbootcamp.com.