Flare Magazine » Bikini Bound

One look in the change room mirror and you just can't picture yourself in that skimpy string bikini or any bathing suit at all? Here personal trainer Jason Gee gives three quick-fix workouts to get your best beach bod ever

By Adrienne Shoom

AS: How do you decide which plan to choose?

JG: These plans [below] are intense programs designed to get you in shape fast. If you don't exercise that often, you might want to start off with the Tanksuit Plan. Be sure you warm up for five minutes and stretch before and after exercising. And don't think you can skimp on the cardio, as it's key to losing those unwanted inches. So listen to your body and don't ignore over training symptoms such as excessive tired- ness or loss of appetite.

AS: Should you vary your workout?

JG: As you get more and more advanced, you should vary your exercises, because your body gets in a rut. You do the same thing -- bike, treadmill, aerobics -- and your body's efficient with that type of workout. You don't want to be an efficient machine. You want to be an inefficient machine. You want to burn as many calories as you can; you want to challenge your body so that the work is harder. Dynamic-power exercises such as kicking and punching jabs are great alternatives to cardio workouts for burning calories.

AS: Will these plans work for all body types?

JG: Yes.

AS: Should you follow a specific diet?

JG: You should eat for energy. You're up dur ing the day and that's when you require the most amounts of calories. Start your day with a good breakfast (cereal low in simple sugar, fruit, 2% milk or juice), then, a medlum-sized lunch and light supper. Don't just stick with your traditional bagel, coffee, sandwich -- eat a high variety of foods in moderation. Eat lots of fruits and vegetables and watch the calorie-dense saturated fats. Protein is essential for maintain- ing and developing muscle, while ccmplex carbohydrates provide your body with energy.

Jason Gee, director of Personal Fitness Consulting in Toronto, specializes in innovative custom-tailored training techniques. For more information, call (416) 707-FITT

Tanksuit Plan

Do this 30-minute routine every other day. To see signficant changes you'll also have to do a 35-minute cardio workout 2-3 days a week.

Do three circuits, 15 reps

Butt: donkey-kicks
Bust: wall push-ups
Abs: crunches
Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 60 seconds
Thighs: squats Arms: bicep curls and tricep overhead extensions
Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 60 seconds

Itsy-Bitsy Bikini Plan

Do this 30-minute routine for two consecutive days followed by a day of rest. You'll also have to do a 35-45-minute cardio workout 4-5 days a week.

Do three circuits, 20 reps

Butt/Shoulder: compound lunge
Bust: power-band fly
Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 90 seconds
Thighs: squats
Arms: compound curl, overhead press and entension
Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 90 seconds

King Thong Plan

Do this 30-minute routine for three consecutive days followed by a day of rest. You'll also have to do a 45-60-minute cardio workout 4-5 days a week.

Do three circuits, 25 reps

Butt: compound lunge and kick
Bust: power-band fly
Abs: crunches
Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 120 seconds
Thighs: compound squats with lateral raises
Arms: compound curl, overhead press and extension Dynamic Power: do one of the five Dynamic Power Exercises listed at the bottom of the page for 120 seconds

Dynamic Power Exercises

Dynamic Power exercises elevate your heart rate. Include them in your circuit training in order to burn calories.

Kicking: Put your left leg forwardd and position your hands by your chin. Bend and lift your right leg up and kick the punching bag with the ball of your foot. Switch legs and repeat.
Skipping: Alternate between standing on your left and right leg while skipping.
Medicine Ball: Pass the ball to your partner either from your chest or over head.
Punching Jabs: Put your left leg for ward and position your hand by your chin. Extend the left hand straight and strike the punching bag with the knuckles of the index and middle fingers. Switch sides and repeat
Stationary Power Walking: Walk briskly on a treadmill or around the park carrying 3-lb. dumbbells. Be sure your forearms swing at 90- degree angles to your body.

Compound Exercises

Compound exercises work more than one muscle group at the same time.

Compound Lunge: With your feet shoulder-width apart, lunge forward with your left leg, then return to start position. Next, with dumbbells in hand, raise arms laterally so they are parallel to the ground, then, lower. Switch legs and repeat.
Compound Lunge and Kick: Lunge forward with your left leg. From that position, lift your right leg and do a front kick. Place your right foot down in a forward-lunge position. Switch legs and repeat.
Compound Squat with Lateral Raises: With dumbbells in hand, perform a squat, keeping your thighs at 90 degrees to your body. Then, stand up and laterally raise arms parallel to the floor. Repeat.
Compound Curl, Overhead Press and Extension With dumbbells in hand, palms facing in, perform bicep curls. Then, do a shoulder press-up, followed by tricep extensions behind your head. Repeat.

Power Band Exercise

A power band is an elastic tool that tones through resistance.

Powerband Fly: Position yourself wilh your back facing a pole or tree. Wrap the power band firmly behind the pole or tree and grasp both ends. Stand with your arms extended to the side, parallel to the ground. Bring hands together. Then, return arms to outstretched position. Repeat.