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If you only do one thing this week… Do This Home Work Out by Celebrity Trainer, Simone Cavalletti

The bodies on Miami’s beaches just got a little bit hotter as W South Beach Hotel has teamed up with celebrity trainer Simone Cavalletti. Simone Cavalletti brings over 20 years of experience of training various celebrity clients from Miami, New York, Los Angeles and internationally. His approach combines unique aerobic, yoga and strength training with his knowledge of nutritional and alternative therapeutic practices. Here, he reveals his unique home work-out to Hip and Healthy readers… time to get that heart pumping.

Sweaty Beach Boot Camp And Beach Yoga At W South Beach Hotel & Residences

The Workout  

Dips
For this you can use a chair, end of a bed, side of a sofa or even a window sill. Stand facing away and place both hands on the edge of the object with your fingers pointing towards you. Gradually bend your arms to 90 degrees, lowering your body, elbows pointing backwards. Straighten your arms to come back up. Repeat 8-12 times.

Triceps extension
Stand with your feet shoulder-width apart and place your arms above your head holding a dumbbell in both hands. Lower the dumbbell behind your head in a controlled manner, keeping your elbows close to your head and pointing up to the ceiling. Extend your arms back up towards the ceiling until they are straight. Repeat 6-8 times.

Kneeling press up
Start on your knees with hands flat on the floor, slightly wider than shoulder-width apart. Lower your body until your elbows are at 90 degrees, keeping your bottom down and back flat, then slowly push back up to extend your arms. Repeat 6-8 times. Complete 3 rounds of this workout, with a 30-second rest in between each round.

Lie on your back, legs bent, feet flat on the floor and arms across your chest. Tuck in your chin, draw in your stomach and lift your head and shoulders off the floor towards the ceiling. Lower in a controlled manner and repeat 10-12 times.

Elbow plank on knees
Kneel down and place your forearms on the floor with your elbows under your shoulders. Lift your hips, draw in your stomach and keep your back flat. Hold for 30 seconds.

Oblique sit ups
Lie on your back, legs bent, feet flat on the floor and arms behind your head. Lift your head and shoulders off the floor and reach your right elbow up and across towards your left knee. Lower and repeat on the other side until you’ve completed 5-6 reps on each side.

Complete 3 rounds of this workout, with a 30- second rest in between each round.  

Your Bottom 

Squats
Standing with your feet shoulder-width apart, gradually sit into the squat until your knees are just over your ankle, like you’re sitting in a chair. Keep your weight on your heels and center of the foot (not the ball of the foot) and keep your chest up to maintain a straight back. Push to stand back up and repeat 8-12 times.

Floor leg kicks
Kneel down on all fours. Keeping your left leg on the floor for support, kick your right leg back and up until the sole of your foot is parallel to the ceiling. Lower and complete 6-8 reps. Repeat on the other leg.

Bottom clenches
You can do this one anywhere – stood on the bus, sat at your desk, you name it! Simply squeeze your buttocks together, hold for the count of 2 and release. Repeat at least 12 times, but the more the better.

Complete 3 rounds of this workout, with a 30-second rest in between each round. 

Thighs 

Side leg kicks
Lay on your side with your bottom tucked in and stomach held. Extend your lower arm above your head on the floor and lay your upper arm along your body. Raise your top leg slightly and from there, slowly raise and lower the leg 10-12 times, and lower back down. Roll over and repeat with the other leg.

Wall seat
Lean your back against the wall, feet shoulder-width apart. Keeping flat against the wall, slowly lower until your knees are bent at 90 degrees, as if sitting in an invisible chair. Hold for 30 seconds and slide back up.

Floor leg swings
Lay on your back, arms by your side and legs extended flat. Raise legs to a 45 degree angle, keeping them straight and together. Open legs into a V, but not too wide – keep both hips on the floor and your core engaged. Bring the legs back together and repeat 20 times.

Complete 3 rounds of this workout, with a 30-second rest in between each round. 

Love handles 

Elbow side plank
Lay on your side, legs on top of each other. Place your bent supporting elbow under your shoulder and your other arm flat along your side. Lift up your hips and raise your top up vertically. Keep your head in line with your body and draw your stomach in towards your spine.

Bur-pees
Start standing up, crouch down and put your hands on the floor. Kick both feet out behind you until the legs are straight. Jump them back into a crouch, stand up straight again and jump upwards with your arms above your head. Complete 10 reps.

Alternate side bends
Begin in a standing position, feet shoulder-width apart and arms relaxed by your sides. Hold a dumbbell in each hand. Lower to your left very slowly, bending at the waist and keeping your body supported. Come back to standing and repeat to the right. Complete 10 on each side.

Complete 3 rounds of this workout, with a 30-second rest in between each round. 

Sweaty Beach Boot Camp And Beach Yoga At W South Beach Hotel & Residences

For more information on a Work It Out stay at W South Beach please visit www.wsouthbeach.com/work-it-out. The package is valid for booking until 31 October 2013.

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