Achieve a beach body in five weeks – a quick solution

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Sun, beaches, beautiful bikini-clad women… Is this what a great vacation is like for you? Wait a minute, there’s something missing! Of course, the fitness routine shouldn’t be neglected just because of vacation. To increase your chances of success in your plan to meet girls on the beach, you should also equip yourself with more assets, right? This set of fitness plans designed to help you achieve a dreamy beach body is meant just for you. 　　Warm-up: Do 5 minutes of jumping rope exercises*, preferably with variations in speed and range of motion. Perform 2–3 such circuit workouts per week, taking a 45-second rest after each exercise. 　　●Supine cycling: Lie on your back on the ground, place your hands behind your head, and lift your head and shoulders slightly off the ground. Bend the left knee toward the chest, twist the body to the left at the same time, use the right elbow to touch the left knee, then return to the original position, and repeat on the other side. One action per side, with 20 actions per set. 　　Arm raise in prone position: Lie face down on the ground, with one leg straight and the toes touching the ground, while the other leg is bent naturally and placed on the ground. Hold a bottle of mineral water in each hand and alternate between lifting it upward and pulling it downward, keeping the legs still. When performing the movements, make sure to keep your back and neck in a straight line. One repetition consists of pushing upward with each hand once; 15 repetitions make up one set. 　　Weighted Lunge Squat: Find a box or stack some boards together, place one foot on it, take a big step forward with the other foot, and use both hands to hold a weight in front of your chest (you can put half a dozen bottles of water in your backpack). Bend both legs simultaneously to assume a lunge position, then return to the original stance. 15 movements per set; complete one set by swapping the positions of the feet. 　　Gliding push-ups 　　Push-ups are something you know how to do; you learn them in middle school. Here is a more difficult version of the push-up: place a piece of paper or a piece of cloth under each palm to reduce friction. While lifting the body, slowly move the hands toward each other, then bring the body and hands back to their original position. Well, isn’t it a bit harder this time? 20 in each group. 　　Lateral raises with weight: Stand upright with feet shoulder-width apart, holding a bucket of water in each hand (the weight depends on individual capacity). With the elbows slightly bent, lift the bucket slowly to shoulder height in a lateral position, hold it there for a few seconds, then slowly lower the arms. Note: The movements and the returning to the starting position must be done slowly; otherwise, the effectiveness of the exercise will be reduced by half. 15 actions per group. 　　Single-Leg Arm Support: Find a chair, place both hands on the edge of the seat to support your upper body’s weight; bend one leg while keeping the other leg stretched forward. Using the strength of your arms and one leg to support yourself, slowly lower your body until your upper arms are parallel to the ground, then slowly return to the starting position. 15 movements per set, completing one set of leg changes. 　　Push-up with leg lift: Assume a push-up position, but place both forearms flat on the ground ahead of you. Keep the shoulder joints fixed and the spine straight. Simultaneously lift the left leg and right hand, straighten them and raise them off the ground, hold for about 3 seconds, then lower them back. 20 movements per set; once a set is completed, switch to the other leg and arm. 　　Aerobic exercise*: Skipping – As a warm-up before and a cool-down after, do 5 minutes of skipping; it’s best to vary the speed and range of motion. 　　If you only have 20 minutes for exercise… just complete the entire set once, repeating each exercise 12 to 15 times, with a rest period of no more than 20 seconds between exercises.