How to get a bikini body fast

Why wait in line at the gym when you can get the same results at home? This total-body exercises Dumbbell Mike Mejia, CSCS, a personal trainer in Long Island, New York, hit several large muscle groups, and if you move one after another without rest, you torch serious calories.

The six to 10 representatives from each course and then proceed to the next. After doing all four moves, rest for 60 seconds, then repeat. Choose a weight that allows you to complete six to 10 members of the Bent-Over Row. To see the results on May 1, to train two or three times a week.

Pass: Work the lower body parts

Get the dumbbells and stand with feet together, hands at your side. Thrust forward, right leg, while the right thigh is almost parallel to the floor. Back to top. The next step back with left foot and sinks in the attack. Back to the top, and then lunge forward with left foot and then back lunge with right leg. This is one representative.

Bent-Over the line: Works upper back and biceps

Get the dumbbells and stand with your feet shoulder width from each other, knees slightly bent. With your arms at your side, bend forward from hips until back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then losing weight. This is one representative. Fill in all the representative standing.

Romanian Deadlift: Works glutes and hamstrings

Get the dumb-bell, and be with your feet hip-width from each other, knees slightly bent. Place the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lowering the weight on the floor. Squeeze your glutes to return to standing. This is one representative. Up to a big problem? Try to go on one leg.

Curl and press: Works shoulders, biceps and triceps

Get the dumb-bell, and be with your feet hip width separately, hands at your sides. Step forward with right leg as you curl both dumbbells to your shoulders. Sink in the attack, and then dumbbells directly overhead, rotating your hands so that your palms face forward at the top of the move. Pause for two seconds, then return to the beginning. This is one representative.