Sculpt Your Body Sexy

Okay ladies, it’s no surprise that Hollywood heartthrob Byron Lawson (“Snakes on a Plane”) got married. The incredibly gorgeous couple said their vows last year in a wonderfully romantic ceremony in Hawaii, amidst adoring family, friends and many flashing cameras. Seeing as how February is the month of Valentine’s romance, we will feature training secrets of what we did to prepare this hot Asian couple for their wedding. Here’s how we sculpted their bodies sexy. Try this workout for yourself.

Unfortunately ladies, whatever your motivation is for getting into shape, please note that it can’t be to have that dream wedding with Hollywood-hottie Byron Lawson. She’s already beat us to it! But, we all still can dream.

(Warning: This is an intense workout. Start slowly and gradually work up to a higher intensity. Stop immediately if you experience any discomfort.)

THE WORKOUT STRATEGY

By alternating between exercises that work different muscle groups, this workout keeps your calorie-burning effect in high gear and also helps tighten and tone the body without gaining big muscle size.

WARM-UP

Always warm-up before exercise. Examples of a warm-up include about 2-5 minutes of low-intensity physical activity such as walking or jogging on the spot. Move your arms up and down to also help warm the muscles of the upper body.

EXERCISE category_idELINES

Alternate sets of every two exercises listed below. Depending on your fitness level, do 1-3 sets of each exercise. Remember to breathe; exhale upon exertion. For the exercises that require dumbbells, choose a light weight that you can do at least 15 repetitions with good form. Rest for no more than 30-60 seconds between sets, if necessary. Allow 24-48 hours rest between workouts for sufficient recovery. Workout 3-4 times a week for maximum benefits. Approximate time to complete this workout: 30-45 minutes.

COOL-DOWN

Complete the workout with a cool-down by stretching all the muscles worked. Stretch all your major muscle groups, including your thighs, buttocks, calves, back, chest, shoulders and arms. Hold each stretch for 15-20 seconds without bouncing.

THE EXERCISES

1a. STAR JUMPS

(Muscles targeted: full body – the purpose of these jumps is to get the heart pumping faster and further warm up the body)
Jump your legs in and out on the spot while raising your arms up overhead and down by your side. If you cannot talk while you are jumping, you are going too fast. Slow down and pace yourself. Try 20-30 star jumps.

1b. PUSHUPS ON KNEES (beginner) or STANDARD PUSHUPS (advanced)

(Muscles targeted: chest, deltoids, triceps)
With your knees rested on a mat (beginner) or with your toes rested on the floor (advanced), place your hands flat on the floor just outside shoulder-width apart and extend your torso long with your abdominals tight and your neck in-line with your spine. Keep your wrist stable and strong as you lower your body towards the floor for the downward phase of the pushup. For the upward phase, push yourself up and straighten your arms at the top of the movement. Do not lock your elbows. Do as many pushups as you can with good form in 30 seconds.

2a. STEP-UPS ON BENCH

(Muscles targeted: quadriceps, gluteals, hamstrings)
Start by standing in front of a secure flat workout bench. Step one foot up onto the bench. While keeping this foot stable and heavy on the bench, step up and down for 10-15 reps. Return to the starting position. Repeat this exercise with the opposite foot placed on the bench. Do 10-15 reps per side.

2b. PULLUPS

(Muscles targeted: back, deltoids, biceps)
From a secure straight bar that is at about waist-level high, position your body underneath this bar and hang from the bar with your hands about shoulder-width apart. Hold the bar with an underhand grip and extend your legs straight out with your feet on the floor. Keep your abdominals tight to protect your lower back from arching. Pull your chest up towards the bar. Pause for a moment and then lower yourself back down to the starting position with control. Make sure you use the strength in both arms evenly. Repeat. Perform as many pullups as you can with good form in 30 seconds.

3a. WALKING LUNGES WITH BICEPS CURLS

(Muscles targeted: quadriceps, gluteals, hamstrings, biceps)
Stand upright with a light dumbbell in each hand. Step one foot forward and lower your body for the downward phase of a lunge. Make sure that you do not lower your body more than 90 degrees at the knee joint and that your knee does not go over your toes. Let your arms hang by your sides. Lift your body back up for the upward phase of the lunge by pushing off with your back foot. Carry your back leg over to step forward into another lunge. As you raise your body up on the upward phase of the lunge, bring your dumbbells into a biceps curl. Lower your arms back down to the starting position. Continue with more lunges while performing biceps curl on the upward phase of each lunge. For your safety, make sure you catch your balance in the lunge before attempting the biceps curl. Try 10-20 reps.

3b. DIPS

(Muscles targeted: triceps, deltoids)
Position your hands by your sides at shoulder-width apart on a secured bench. Move your feet straight out in front of you. Straighten out your arms and keep them upright. Keep your elbows soft. With control, lower your upper body down towards the floor by bending your elbows. Keep your elbows tucked into your sides while keeping your forearms upright throughout the movement. At the bottom of the movement, push yourself back up to the starting position using your triceps. Don’t lock your elbows. Repeat this exercise. Perform as many dips as you can with good form in 30 seconds.

4a. ONE ARM ROW

(Muscles targeted: back, rear deltoids, biceps)
Position your right leg forward and left leg back for a stable stance. Bring your upper body forward with your back flat and parallel to the floor. Be sure not to round your back. Rest your right hand on your right thigh to keep your stability. Hold a light dumbbell with your left hand with your palm facing toward your body. Lift or “row” the dumbbell up and into your outer rib cage area. Keep your arm close against your body. Return to the start position and repeat. Try 12-15 reps. To work the opposite side, position your left leg forward and your right leg back. Bring your upper body forward with your back flat and parallel to the floor. Be sure not to round your back. Rest your left hand on your left thigh to keep your stability. Hold a light dumbbell with your right hand with your palm facing toward your body. Lift or “row” the dumbbell up and into your outer rib cage area. Keep your arm close against your body. Return to the start position and repeat. Try 12-15 reps.

4b. STATIONARY SQUATS WITH FRONT SHOULDER RAISES

(Muscles targeted: quadriceps, gluteals, front deltoids)
Stand with your feet slightly more than shoulder-width apart; your toes should point outward. Hold a light dumbbell in each hand with your palms facing down. Bend your knees and lower your body into a squat. Do not squat lower than 90 degrees at the knee joint. Keep your abdominals tight to protect your lower back throughout this exercise. As you stand up from the squatted position, start to raise both arms in front of you until they are shoulder height. Do now sway your lower back. Lower your arms back to the start position. Try 12-15 reps.

5a. FORWARD AND SIDE CRUNCHES ON A STABILITY BALL

(Muscles targeted: abdominals)
Start by sitting on top of a stability ball. Walk your legs forward as you start to lie back on the ball. Rest the small of your back on the ball. Keep your feet on the floor with your legs apart. While staying balanced on the ball, tighten your abdominals as you curl your trunk forward. Lower yourself back down and then curl your trunk up sideways towards the left. Lower yourself back down again. Now curl your trunk up and sideways to the right. Return to the start position. This three-way pattern is considered as one round. Repeat this pattern and do about 10 rounds of this exercise.

5b. PRONE SIDE LEG RAISE

(Muscles targeted: gluteals)
Position yourself on all fours on a floor mat. Try not to shift your body weight to one side during this exercise. While keeping your knees bent at 90 degrees, raise one leg up and outwards to the side. Raise this leg up just to the point before you start to arch your lower back. Do not arch your lower back. Squeeze your glutes at the top of the movement. Lower this leg back down to the starting position without resting your knee back on the mat and continue with another rep. Try 30 reps with this leg. When finished, return to the starting position and repeat this exercise with the opposite leg.

Every month Anna Wong, personal fitness trainer to the stars, will be writing a column for Asiance Magazine. This column is dedicated to your questions and concerns in health and fitness. Your suggestions and requests are welcome. This column is for you so your feedback is important. To contact Anna, email her at anna@annawongfitness.com.

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