The countdown to spring break has begun. Stores are advertising all things beachy to get us in the mood for exotic vacations. Bikini-clad mannequins grace storefront displays. The only problem? Your body needs some tough love. Prepare to don your bikini proudly with Her Campus’s 3-week tone up calendar, courtesy of Evie Oregon, M.S., Kinesiology instructor at Michigan State University, Ross Sherman, Ph.D, exercise science professor at Grand Valley State University, and Larissa True, M.S., Doctoral student in Kinesiology at Michigan State University and certified personal trainer.
Getting started...
What exactly will these three weeks entail? You’ll be doing a mix of cardio and strength training. Oregon says, “I would prescribe a 3 week plan that has you working out 5 out of the 7 days in a week and that implements 2-3 lifting sessions a week, cardio every day varying in intensity level between light and moderate for a minimum of 30 minutes but no longer than 70 minutes.”
Why both? “The cardio will not only help to torch calories, but can also help to alleviate sore muscles caused by lifting weights,” True adds. Weight training helps build strength and prevents injuries.
Three weeks isn’t a lot of time, so you have to commit if you want a toned spring break body. “One day can really throw you off,” Oregon warns, “so good time management is crucial.”
Get your spring break bod with this plan...
Week 1
Mantra: “Pain is temporary. Pride is forever.”
Sunday: day off, but make it a goal to do something that makes you break a sweat at least once
Monday: 30 minutes cardio
- Arm exercises: 3 sets of 12 with 3-5 lb. weights.
- Tricep Extension: With a weight in both hands, lift the hands above the head and then, keeping the elbows in close to the ears, bend at the elbow and lower the weight down behind your head.
- 3 sets of 12 bicep curls (using the “slow burn” technique explained below)
- Pushups
- Shoulder presses (explained throughout the article)
- Ab exercises:
- Plank—Hold for 30 seconds. Repeat 2 more times.
- Crunches: 12 center crunches, 12 to the left, 12 to the right. Repeat 2 more times. (Try doing them on a stability ball for a more intense ab workout)
- Leg exercises:
- Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
- Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
- Repeat all three exercises (lunges, squats, and wall sits) 2 more times.
Tuesday: 45 minutes cardio
Wednesday: 30 minutes cardio
- Arm exercises: 3 sets of 12 with 3-5 lb weights.
- “Slow burn” Bicep curls. With 3-5 lb weights in each hand, let your arms hang by your side. Bending at the elbow, lift your hands to your shoulders, and then lower very slowly back down (it should take you 10 seconds to lower the weight). Do 3 sets of 12. Repeat with your left hand
- 3 sets of 12 pushups
- Tricep extensions (3 sets of 12)
- Shoulder presses (3 sets of 12)
- Ab exercises:
- Plank—Hold for 35 seconds. Repeat 2 more times.
- Leg raises: Lie on your back and put both feet up in the air, creating a 90-degree angle with the body. Keeping the legs straight, lower both feet back to the ground (don’t let them touch) and then raise them back up. Do three sets of 12, alternating with the plank exercises.
- Leg exercises:
- Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
- Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
- Toe raises: Stand flat on your feet. Push yourself up onto the balls of your feet, hold for 3 seconds, and lower your heels. Do 3 sets of 12 (To up the intensity, try doing one foot at a time. For example, stand on your right foot. Push yourself up onto the ball of your foot, hold for 3 seconds, and lower your heel. Do 3 sets of 12, then do your left leg).
- Repeat all four exercises (lunges, squats, wall sits, and toe raises) 2 more times.
Thursday: 45 minutes cardio
Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg exercises. (Shoulder press: With dumbbells in both hands and hands down at your sides, lift your arms to make a “T” with your body, keeping your arms straight and bringing the weights to the level of your shoulder).
Saturday: 45 minutes cardio
