Bikini Body A La Mel

MELANIE BOMBA


People have this impression or understand that using physical weights during exercising are required to build, tone and gain muscle strength. This is not entirely accurate.

Look at dancers, yoga- fanatics, animal flow, and gymnasts. They explore strength through body movement, and their own physical weight.
Here I demonstrate the ability to utilise your own bodyweight through a plethora of exercises, which is a simple, and effective way to improve strength, muscular definition and flexibility.
This routine, is designed to be performed in the convenience of your hotel room, at home, on the beach, really anywhere else you can think of. Five (5) simple exercises that will reach most of your muscles.

With the addition of added tools you have around you, like a coconuts, a ball, a bottle (fill with sand) or a bag (will with stones.) This will help enhance and amplify the muscles on each individual movement where required.

I absolutely love the coconut workout because you can find weights between 2-5kg. I am very fortunate to live in Bali so on Sunday’s you’ll find me doing a 20min workout with coconuts while I suffer, sweat and smile : ).
 
YOUR WORKOUT:

• WARM UP
Using a timer set the clock for 2 minutes.
EXERCISE:
- Fast walk/run/stairs running/jumping jacks/skip rope

• WORKOUT:
Perform the exercises 1 – 5 as a circuit.
- Each exercise 1 Minute.
- Repeat the circuit 3 or 5 or 7 times (depending on your fitness) every 2nd day.

• COOL DOWN:
TIME: 2 MINUTES
Exercise: Sprint/jumping squats/box kicks/stairs running/ jumping jacks +
STRETCH

MEL’S TIP: When you do the exercises, try to be present and aware of every move you are making. Always be conscious of your breathing, as the better you breath the most you will get out of the exercise. Also think about your posture (continuously correct if you notice yourself becoming lazy) and always support your midsection and back by keeping your core tight.

 EXERCISE 1:

Dumbbell Squat + Front Shoulder Press
• Begin in standing position with a dumbbell in each hand.
• Palms are facing each other and the elbows pointed forward.
• Flex the knees and hips to lower your body to a squat.
• After fully rising to standing position, press the weights overhead by extending the elbows and flexing at the shoulders.


 

Mountain Climbermountain claimbers
• Place your body in high plank position.  Don’t droop your hips. Both hands shoulder width apart below your shoulder, legs straight and close behind you, feet resting on their balls.
• Keep your right foot on the floor but bending your right and bring it towards your chest. Repeat with the opposite leg.
• Beginner: both hands placed underneath your shoulder on the floor.
• Advanced: Place the coconut or ball under both your hands. This will require you to keep your core engaged and the stability will engage your muscles more.
 
 
Pistol Squat
• The pistol squat takes a great deal of balance, coordination, flexibility, and strength.
• It’s for that reason that it is one of the most impressive bodyweight exercises in existence.
• To give it a shot (haha), hold one leg out in front of you from a standing position and squat down while keeping your weight on your back foot.
• Beginner: holding a chair with one hand.


Static Lunge with Triceps Extension
• Stand with your upper arms close to your head with elbows in and perpendicular to the floor, lower the coconut or ball,  in a semicircular motion behind your head until your forearms touch your biceps and take a long stride forward.
• Your feet will stay in this position throughout the exercise. Slowly lower your body until the knee of your opposite leg is close to the floor, in same time lift your lower arms.
• Push back up into the starting position and repeat with the opposite leg. Be sure your knees don’t cave inward and your body

Mel

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Assisted One Arm Push Up

  • Get into a standard push-up position, but place one arm on stable, raised surface.
  • Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up.
  • This is a great way of training for the one-arm-push-up.
  • Beginner: knees on the floor.

pushup

Mel


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