There’s really only one week in particular that we all as collegiettes look forward to during second semester, and that’s of course spring break. It’s seven days full of tanning in the sun, drinking daiquiris on the beach, and making memories that you and your friends will still be laughing about next February. So it’s only natural that you want to look and feel your best for what will undoubtedly be the best week of this semester, or even year, or, not to be too dramatic, but your life thus far. So as you begin counting down the days until you’re singing, TI;at a swim-up bar somewhere in Mexico, you may also be stressing about your plan for looking the best you can on the beach. But fear no more collegiettes because Her Campus has consulted celebrity fitness trainer Michael George, (who’s trained Reese Witherspoon, among others!) to help you achieve your spring break fitness goals.
For each one, we’ll give you George’s advice on each celebrity fitness goal, your own Her Campus-suggested monthly plan, instructions for how to do the moves, and a video guide as well. Start lacing up your gym shoes!
Goal #1: Eva Longoria Arms
I’ve read that arms are the new face on the red carpet— the same could be said about on the beach, too. No matter where a little flab is lingering, if you have toned arms you’ll be looking fit and fly on the beach this spring break, and make Michelle Obama proud.
George said in order to tone up your arms you will need to do these exercises 3-4 times a week with 2-3 sets. Each set, he said, can range from 15 to 25 reps, depending on what you feel comfortable with in the beginning. However, George said, his usual rule of thumb is 15 to 20 reps for the arms and 20 to 50 reps for the legs.
Here is your Her Campus-suggested one-month plan:
Weeks 1 & 3
Monday/Wednesday: 3 sets of 15 repetitions bicep curls, 3 sets of 15 repetitions side lateral raises, 15 triceps dips
Tuesday/Thursday: 3 sets of 15 repetitions shoulder presses, 3 sets of 15 repetitions triceps kickbacks, 15 triceps dips
Weeks 2 & 4
Monday/Wednesday: 3 sets of 15 repetitions shoulder presses, 3 sets of 15 bicep curls, 4 sets of 15 triceps kickbacks
Tuesday/Thursday: 3 sets of 15 triceps dips, 3 sets of 15 repetitions shoulder presses, 3 sets of 15 repetitions front and side lateral raises
Note: 1 set = 15 reps, however, each week increase number of reps by 5 for a challenge!
Exercise Instructions:
- Exercises should be done with 5 or 10 lb weights
- Triceps Dips: While supporting yourself on the edge of a stable table or chair, dip down keeping elbows close to your body.
- Bicep curls: Start with your arms at your side and your forearms facing towards the wall you are looking at. While holding your weights, curl your forearms towards your biceps and hold at the top for 3 seconds.
- Shoulder presses: Start with hands by your side holding weights, arms facing towards the front . Engage in regular bicep curl and then press above your head and reverse motion, ending with hands by your side (it is a 4 part movement).
- Triceps kickbacks: Start with arms to your side holding weights and lift straightened arms behind you keeping elbows behind your back.
- Front lateral raises: Holding weights with arms by side, raise arms in front of body to shoulder length and hold. Lower and repeat.
- Side lateral raises: Holding weights with arms facing inward, raise weights to the side of body at about shoulder length and hold. Lower and repeat.
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Goal #2: Jessica Alba Abs
It’s easy to lose focus on your stomach area during the winter, especially since we’ve had our control-top tights to suck it in. But when you hit the beach in March, tights won’t be as flattering with your bikini as they are with your little black dress.
George said for abs you want to engage in the following abdominal exercises 4-5 times per week to achieve the best results. For crunches, he said, it’s important not to strain your neck during the exercise and to breathe.
“Make sure not to pull on the neck with your clasped hands. You should feel only the abdominal muscles working,” he said. “Do not jerk the neck up and down and expel a breath on each exertion and rep. Only come up as high as comfortable, but work on getting the shoulders higher off the grounds for a stronger contraction.”
Here is your Her Campus-suggested one-month plan:
Weeks 1
Monday/Wednesday: 50 crunches, 50 reverse thrusts
Tuesday/Thursday: 50 crunches, 50 crunches with legs up/ankles crossed
Friday: 50 crunches
Weeks 2 & 4
Monday/Wednesday: 50 crunches, 50 reverse thrusts, 50 crunches with legs up/ankles crossed
Tuesday/Thursday: 50 crunches, 50 reverse thrusts, 50 crunches with legs up/ankles crossed
*Each week increase number of crunches by 10 if you’re up for a challenge!
Exercise instructions:
- Crunches: Lie with your back flat on the floor and your knees up. Keep your arms at your side and slightly raised, to refrain from putting pressure on your neck. Using your abdominal muscles, lift your chin towards your knees. Hold for one-count.
- Reverse thrusts: Lie on your back with knees bent and thrust pelvis.
- Crunches with legs up/ankles crossed: Lie on your back with legs raised at a 90-degree angle. Lower legs with ankles crossed to floor until you start to feel your stomach work. Hold for a one-count and bring legs back to a 90-degree angle
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Goal # 3: Cameron Diaz legs and butt
You have nice legs, but the snow and cold weather has added a little rust to them. Well, it’s about time you warm those pipes up and prepare them to walk the walk on those sandy beaches next month.
George said for legs you want to do the following exercises about 2-4 times a week. In order to ensure toning in the leg area, George said to focus on side leg lifts and raises, squeezing the inner thighs during these exercises.
Here is your Her Campus-suggested plan:
Weeks 1 & 3
Monday/Wednesday: 2 sets of 25 squats and straight leg pulses
Tuesday/Thursday: 2 sets of 25 glute kickbacks and lunges
Saturday: 3 sets of side leg raises
Week 2 & 4
Monday/Wednesday: 2 sets of squats and glute kickbacks
Tuesday/Thursday: 52 sets of side leg raises and straight leg pulses
Saturday: 2 sets of lunges
Exercise Instructions:
- Squat: Standing with feet hip-width apart, bend knees and lower into a squat with your butt sticking out behind you. Press feet into the ground and stand up. Add 5-10 lb weights to increase intensity.
- Glute kickbacks: With hands and knees on a mat have back parallel to the ground. Kick one leg back and flex your butt at the top for a one-count. Lower leg and knee to the floor, switch leg, repeat.
- Side leg raises: Laying on the side of your body, stack your legs on top of each other. Lift your leg on top into the air and hold for 3-counts. Lower and repeat.
- Straight leg pulses: Laying flat on the ground raise legs above body. Grasp the hamstring of your right leg, lower your left leg to the ground.
Well collegiettes , I think this it’s possible for all of you to achieve at least one (if not all) of these goals! But if you’re serious about toning up for spring break, you’re going to have to do all of the work— no skipping days or exercises.
“If you want to look better and more toned you have to do the work. Plain and simple,” George said.
Now, repeat the following words aloud and to your roommates:
I [your name] promise to achieve [Fitness Goal # __ ] on [today’s date] by loyally committing to this Her Campus and Michael George 1-month fitness plan. If I fail to fully commit, I realize I may be risking the chance of hesitating or failing to upload pictures on Facebook from spring break to show off my Eva Longoria arms, Jessica Alba abs, or Cameron Diaz legs/butt.
Before you know it, you’ll be feeling and looking like a star on the beach for spring break— good luck!
Sources:
Michael George, Health and lifestyle coach, author, speaker