Girl Look At That Body! 6 Exercises To Get You Bikini Ready

UPDATE: Sure, this cheat-sheet is from the winter, but it's never a bad idea to revamp your fitness routine! This story was originally published on February 9, 2012.
Mike Fitch, owner and founder of Global Body Weight Training was named one of Miami’s most in-demand personal trainers by Miami Magazine. Fitch's workouts are designed using various methods of exercise, including yoga, gymnastics, Parkour, and even breakdancing, the idea being to use nothing but your body and gravity as resistance during your workout. His latest project is a collaboration with six other trainers to establish the U Fit gym in Miami Beach, which should be open by mid-March, and will house both group classes and individual training sessions. While we definitely suggest attending one of Mike’s group classes, we did you a favor and had him personally give us six killer exercises that are designed to tone you up for that spring vacay you have planned for March. Now all that’s left is to buy that new Brazilian bikini you’ve been eyeing. Can you say motivation?
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Pike Push Up

Begin by placing the hands on the ground about shoulder width, the feet should be hip width and the heels off of the ground The hips should be high in the air above the shoulders, resembling a capital letter “A”.

Keeping the knees straight and the head between the arms, begin to lower the very top of the head down towards the floor by bending the elbows. Once the top of the head touches the floor, push back up and away from the floor. Keep the lower back flat and your eyes looking back between the feet.
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Pike Push Up

This exercise focuses on the shoulders and the triceps (back of the arms), Start by working your way up to ten perfect reps.
As you gain strength you can shoot for higher repetitions(15-20), then progress by elevating the feet.
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The Leg Assisted Chin Up

Start by hanging from a bar with your knees bent and your toes on top of a box or bench. Simultaneously begin to pull yourself up towards the bar with your upper body while you straighten the knees (the legs will help assist the upper body in the pull).

The box or bench should be high enough to where the knees are fully extended when the chin is above the bar. Lower your self slowly back down to a hanging position.
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The Leg Assisted Chin Up

This is a great full body exercise, that works everything from the arms, back, trunk and legs. Try working your way up to 15-20 reps.
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Bent knee L-sit

Start in a dip position with the legs hanging straight down. Tighten the abs and pull the legs up to hip height with the knees bent at a 90 degree angle. Hold this position. Try working your way up to 30 second holds. As you progress, attempt to straighten the legs out in front of the body with the toes pointed.
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Bent knee L-sit

This is a phenomenal ab exercise that works the entire abdominal wall. The front of the legs (quads) are also challenged as you begin to straighten the knees.
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Single Leg Box Squat

Pick a box or bench that is a little higher than knee height. Both arms should be held out in front for balance.

Lift one leg with the knee straight. Begin by pushing your hips back as you lower yourself down to the box. Just barely touch before standing back up to your starting position.
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Single Leg Box Squat

This movement is perfect for the glutes (butt) as well as the entire leg and trunk. Work you’re way up to 15-20 reps, then start to lower the box or target as you get stronger.
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Parkour box jump

Find a box, bench, ledge or step that is between shin and knee height. Start by quickly squatting down as you swing your arms down and back. Explosively jump out of the squat as you swing the arms forward and up. You should land on the box with just the toes and balls of the feet.

As soon as the feet come in contact with the box, decelerate by bending the knees and hips. The arms should be straight forward with the chest up for balance. Step or jump back down and repeat
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Parkour box jump

This movement is perfect for the glutes (butt) as well as the entire leg and trunk. Work you’re way up to 15-20 reps, then start to lower the box or target as you get stronger.
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Body Row

Place a bar roughly at hip height in a squat rack or Smith machine. Position your body underneath the bar, with your focus up towards the ceiling. Bend your knees , placing the feet flat on the floor and grab the bar with a shoulder width grip. Raise the hips off of the ground and drop the head back into a neutral position. Pull your chest up towards the bar as you flare the elbows out to the side. Pause at the top and lower yourself back down to start.
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Body Row

This exercise is also a great full body movement that develops the arms, back, lower back, glutes and hamstrings. Work your way up to 10-15 reps.
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