Buff for the Beach
The Workout for Anywhere
These exercises, demonstrated by model Heddie Chu, can be done at home or on vacation. As per sonal trainer Wesley Tanaka points out, “These exercises are great to do because they emphasize multi-joint activities or compound movements versus only working out a particular part of your body.” (Multi-joint activities are more efficient because one exercise works out many different body parts together, thus burning more calories.) Remember to start with a five- to 10-minute jog.

Squats: Twenty-five squats with just your own body weight. Keep feet shoulder-width apart, chin up, elbows high and parallel to ground. Keep abdominals tight and exhale while pushing up.

Leg lunges: Two sets of 15 on each leg. Alternate legs. Try not to lean forward; keep shoulders square, chin up. Don’t let front knee go past front foot on the lunge down.

Push-ups: Two sets of as many as you can do. Hands should be slightly wider apart than shoulder width. Keep body and back straight and rigid; abdominals tight. Exhale while pushing up.

Lateral Raise: Two sets of 10 lifts per arm. Use a water bottle or a couple of soda cans in a bag as weights. Feet should be shoulder-width apart, knees slightly bent, abdominals tight. Raise water bottle directly to side until 90 degrees; then lower slowly. All arm exercises should take two seconds to lift up and four seconds to lower back to original position. Alternate arms.

Overhead Press: Two sets of 10 lifts per arm. Feet should be in same position as above. Push water bottle over head until arm is straight. Alternate arms.

Front Raises: Two sets of 10 lifts per arm. Bring water bottle to eye level, then lower it.

Abdominal Crunches: Two sets of as many you can do. Knees should be bent. Support head with hands, chin and chest up. Don’t pull body up with hands; use abdominals to raise upper body. Hold for one second, then lower slowly.

Always Remember!
1) Warm up: Stretching exercises and light cardio for about 10 minutes.

2) Legs first: Work these muscles first because they are the largest. That means they require more effort and burn the largest number of calories.

3) Lift weights in order: Starting from your back, move to your chest, shoulders and then arms.

4) Abdominals last: Most of the above requires abs to be strong to support the body, so save your abdominal strength.

5) Finally, cool down: Don’t forget to stretch!