The shape: Think Hayden Panettiere or Jessica Biel—broad across the back and shoulders, narrower through the hips. Athletic builds are often short-waisted (and maybe a little thick-waisted), tend to have square silhouettes, and will have a lower ratio of fat to muscle than curvy or pear-shaped body types. Swimsuits can be tough to find for athletic builds, because what fits the bottom half will often be too small to stretch over the top.
The Rx: Athletic women don’t generally need too much toning. But a bikini begs for a little balance, as well as a little nip through the waist for a sexy silhouette. Tummy-tightening core moves, along with lower-body exercises that shape the glutes and thighs, are the perfect complement to this already strong build.
Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.
Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.
Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.