Pop quiz: You have one week until your Summer Vacation and you want to look the hottest, most sexy self you ever have at the beach. Remember, you are going to the beach in a week, so you need to utilize your time properly to maximize fat loss. Simply put, they are the ones that get your heart rate up and work on a nice muscle burn at the same time. The best way to look amazing at the beach is to burn fat by tightening up the common trouble areas: your butt, core and arms.
Since you only have a week to go before your big vacation you want to concentrate on working out your whole body as much as possible through a series of compound, functional movements performed with high intensities. Sounds great, but what are functional compound movements and why will they help me to have a great fat burning workout? Functional compound movements are exercises that work multiple muscle groups at the same time. One thing you want to be careful of during your pre-beach fat burning workout week is overtraining or overexertion that could result in fatigue or injury.
Duck Walk: from a standing position with feet slightly turned out and hip width apart, gently place your hands behind your head with elbows behind the ears. Hip Thrusts: lie on a bench from the side with just your upper part of your shoulders touching the bench while your feet remain flat on the ground with your knee just above the ankle. Hollow Holds: from the top of the push up position you will walk your hands out away from your shoulders to your maximal distance to support yourself while keeping the rigid plank positon.
Day 3: you have been hitting it hard the last two days and need a day for active recovery so take some time to go for an easy hike, swim a little bit or go for a nice bike ride. Burpees over the med ball: upon completion of your 5th wall ball, you will drop the ball and then perform a burpee over the med ball by dropping down and touching your chest to the ground then rise up and hop over the med ball as you clap your hands above your head which equals one rep. Superman Holds: lie flat on your stomach with arms outstretched straight in front of your face.
Chris is a personal trainer who specializes training his clients as "athletes," regardless of their age or ability.


Nothing looks better in a bikini or pair of board shorts than a tight rump, solid core and toned arms. Functional compound movements tend to have a high correlation to a sport or every day life. Properly spacing out needed rest days and variance in the movements is of utmost importance. You will squat down and then on the rise up you will drive the Dumbbells up to full elbow extension over your ears. Push yourself up to the push up position, keeping a rigid core, then walk your feet up the wall as your hands walk inwards toward the wall and your shoulders and core stabilize your body. To support your your core, you will engage your lats, core, spinal erectors, hip flexors and quadriceps to support this unique plank hold.
Pull the ball up from the floor, engage the core and stand up on your tip toes as you bring the ball to full extension overhead then slam the ball as hard as you can into the ground.
One round is performing the full Tabata sequence of 8×20 second holds of alternating hollow rocks with Superman holds with 10 seconds rest. Keep you arms straight and rigid lifting them slightly off the ground along with your neck and shoulders. From this position you will point your toes, squeeze your butt, shoulders and lats to engage the low back muscles as you slightly lift your legs and arms off the ground a couple inches for a twenty second static hold. Make sure to stay on top of your hydration with plenty of water and nutrition with lots of veggies, nuts, lean proteins and fruits. He is Certified Strength and Conditioning Specialist (CSCS) with the NSCA and a CrossFit Level 1 and CrossFit Powerlifting certified trainer.
And best of all, your hard work will pay off with a tight, toned body that will look gorgeous at the beach.
They simply give you more bang for your buck by burning fat and cutting down the training time needed to get the same effect through isolation exercises. This week’s program is designed to target your whole body, so one body part is not feeling burnt of the work the whole time.


Finally, rounding out the week with a healthy nutrition regime that concentrates on lots of veggies, lean proteins, fruits and nuts will help you burn excess fat and look in the best beach shape you ever have. Then squat down while maintaining the lower lumbar curve in the spine and the flat back position. From the lying position, you will contract your low back and squeeze your butt to form a bridge which you hold for a 5 second count at the top of each contraction. Then you will bring the weights back down to the shoulders and squat back down and repeat the sequence. Walk all the way up the wall until you are nearly vertical (or wherever you feel comfortable) and then walk back down the wall until you are back to the starting position. At the same time, keep your legs rigid and straight and slightly lift them off the ground as well while pointing your toes. Walk back to the start for your rest interval and repeat for 9 additional rounds (10 total rounds should be completed).
Chris is a world famous fitness model and a former Division I Track & Field athlete who has worked alongside some of the world's most elite coaches and fitness brands. Yes, the workouts may be hard, but they will also be fun and fuel your desire for even more after you see your amazing results. If needed, feel free to use a wall as support for your feet while you get used to the movement. Once again you will do 8 total reps (4 total hollow rocks + 4 total Supermans alternating with 10 seconds rest between each rep) with 2 minutes rest between each rd. Squat down with the ball in this position and then rise up to a standing position and throw the med ball up to the wall approximately 10 feet into the air.
Gently rock back and forth for the 20 seconds and then rest 10 seconds before starting the Superman holds.



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