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TRAINING GUIDE

5 MinuTEs in hEll
GeT ready for The beach in no Time. Try one of These meTabolic rouTines or Try Them all.

HOW TO USE THESE WORkOUTS

WORkOUT 1
ToTAl Body BlAsT
The exercises: 1, 2, 3, 4, and 5

Fitness expert B.J. Gaddour, C.S.C.S., the owner of StreamFit.com has designed a Chinese menu of metabolic routines for you to choose from, so you can create your own personal hell. Try one, or try them all. Note: Unless otherwise instructed, start by using 20- to 25-pound dumbbells for each exercise.

WORkOUT 2
The exercises: 1, 4, and 6

CArry-CArdio ChAllEnGE
This routine consists of 4 rounds. Perform each round for 60 seconds, and rest 15 seconds between rounds. Round 1: Exercise 4 (hold the weight in your left hand) Round 2: Exercise 1 Round 3: Exercise 4 (hold the weight in your right hand) Round 4: Exercise 6

WORkOUT 3
Two-MovE MAyhEM
The exercises: 1 and 2

WORkOUT 4
CAloriECrushinG CoMPlEx
The exercises: 1, 2, and 5

WORkOUT 5
lunGs And lEGs
The exercises: 4 and 5

Perform the exercises in the order shown as a circuit. For each exercise, do as many repetitions as you can in 50 seconds, then rest for 10 seconds before moving on to the next exercise. (For the single-arm exercise, switch arms at the 25-second mark.) If you want, you can swap in exercise 6 for exercise 2.

BEACH BOOT CAMP

Aug. 18 19, 2012 Long Beach, NY
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Alternate between exercises 1 and 2. Use the heaviest weight that you can lift 10 times. (For example, if you can complete 12 reps, you need to go heavier.) Perform 6 reps of each. Thats one round. Do as many rounds as you can in 5 minutes, resting as needed. Once you can do more than 5 rounds in 5 minutes, increase the weight by 2 to 5 pounds on exercise 1, and try exercise 2 with your feet closer together or with one foot raised off the floor.

Do these three exercises as a circuit, performing them in this order: 2, 1, 5. For each exercise, do as many repetitions as you can in 40 seconds, then immediately move on to the next exercise. After youve done all three exercises once, rest for 30 seconds and repeat the circuit one time.

Spend 60 seconds on each round, resting 15 seconds between them. Round 1 (Lungs): Set two cones 25 yards apart. Run from one to the other and back. Repeat. Round 2 (Legs): Exercise 5 Round 3 (Lungs): Perform a lateral shuffle between cones that are 25 yards apart. Round 4 (Legs): Do exercise 4 as a walking lunge

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TRAINING GUIDE

Dumbbell overheaD Shuffle Swing

Dumbbell blaSt-off PuShuP

Hold a dumbbell vertically, clasping your hands around it as you would a baseball bat. Position your feet beyond shoulder width, your knees slightly bent. Without rounding your lower back, push your hips back as you swing the dumbbell between your legs [A]. Then reverse direction by thrusting your hips forward and swinging it over your head. As you swing it up, step your left foot closer to your right foot so your legs are together [B]. Once the weight is overhead, pause for a count, and then step your left foot back to the starting position as you swing the weight between your legs again. Thats 1 rep. On your next rep, step in and out with your right foot. Continue to alternate back and forth.
Make it easier Eliminate the shuffle step or simply swing the weight to chest level instead of overhead. Make it harder Increase the load or speed up

Grab a pair of dumbbells and assume a pushup position [A]. Without rounding your lower back, push your hips back until your knees are bent 90 degrees and your head is behind the dumbbells [B]. Pause for a count, and then explosively pull your body forward to the down portion of a pushup as you straighten your hips and knees. (Keep your elbows tucked tightly to your sides.) Return to the starting position and repeat.

Make it easier Dont lower yourself all the way to the down position of the pushup. Make it harder Increase the speed of the movement or do the exercise while holding one foot off the floor.

the movement.

B B

Dumbbell Shot-Put PreSS

Stand in a staggered stance, your right foot in front of your left. Hold a dumbbell in your right hand at shoulder level with your elbow bent. Drop into a lunge, lowering your body until your right knee is bent 90 degrees [A]. Pause, and then simultaneously stand up and pivot 180 degrees as you press the weight above your head [B]. Reverse the move and repeat. Switch arms and legs halfway through your set, and pivot in the opposite direction.
Make it easier Instead of going into a full lunge, bend

your hips and knees only until youre in an athletic, ready to go stance. Still too hard? Simply perform a single-arm shoulder press without the pivot.

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Single-arm farmerS walk

TRAINING GUIDE

three-way goblet Squat

bent 90 degrees [D]. Push yourself back to standing as you pivot your feet so you return to the starting position. Repeat the entire movement, this time pivoting to your left. Alternate back and forth.
Make it easier Eliminate the pivoting action

Holding a dumbbell in one hand, let both arms hang naturally at your sides [A]. Pull your shoulders down and back and keep your torso upright. Now walk forward and backward [B]. (You can mix it up.) Shift the weight to your opposite hand halfway through the exercise. If you can walk for longer than 60 seconds, use a heavier dumbbell.
Make it easier Decrease the

Grab one end of a dumbbell with both hands and hold it vertically in front of your chest, feet slightly beyond shoulder width [A]. Keep your back naturally arched as you push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor [B]. Pause for a count, and then push yourself up to standing as you pivot your feet to the right [C]. Youre now in a staggered stance. Keeping your torso upright, lower your body until your front knee is

and just perform a goblet squat, or use a lighter weight.

Make it harder Increase the load.

load.
Make it harder Hold the weight

at shoulder level. For an even greater challenge, hold it overhead.

6
B

Dumbbell bucking hoP

forth, keeping your hips and shoulders square throughout the exercise. The key is to adequately load your shoulders to allow a smooth transfer from side to side.
Make it easier Decrease the height and distance of your hops and include a middle, intermediary hop. Still too difficult? Pause between hops, or make them slower and smaller.

Assume a pushup position while holding a pair of dumbbells on the floor, your palms facing each other. Bend your knees so you look like youre in a bear-crawl position (and so you can adequately use your legs to drive the hops to come) [A]. Explosively kick your feet into the air [B] as you hop to your left side [C]. Repeat the move in the opposite direction, bucking with enough force to carry your body all the way to your right side. Continue hopping back and

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