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Swimsuit shape up

4 MIN READ • 14th August 2022
Vicky Warrell by Vicky Warrell

The countdown to your holiday is on, so get beach body confident with these moves that you can do at home

With the summer holidays fast approaching, it’s natural to want to feel your best when you know you’ll be lying by the pool and paddling in the sea. This month’s plan has been structured to work all the right places, targeting your whole body while accentuating all of your curves to make a swimsuit fit you the way it should. Perform each move for 20 seconds, followed by a 10 second active rest. Complete three sets of each exercise, then move on to the next one.

    • Star Jump Burpees

      Begin in the press up position and perform a full press up.

      Swimsuit shape up

    • Instead of jumping straight up as you would with a normal burpee, perform a star jump.

      Swimsuit shape up

    • Continue for 20 seconds before resting for 10 seconds. Repeat for three rounds.

      Swimsuit shape up

    • Dumbbell Front Raises and Lateral Raises

      Stand upright, holding a dumbbell in each hand with your palms facing down. Bring the dumbbells up to eye height and then lower them back down.

      Swimsuit shape up

    • Turn your palms inwards to your body, raising the dumbbells up to the side.

      Swimsuit shape up

    • Keep alternating from front to side raises until the 20 seconds is up. Rest for 10 seconds and then repeat for three rounds.

      Swimsuit shape up

    • Plank Touches

      Start in the plank position, resting on your forearms with your core engaged and your bottom down low.

      Swimsuit shape up

    • Alternate extending out each of your hands and feet, while remaining in the plank position.

      Swimsuit shape up

    • Keep alternating until the 20 seconds is over, then rest for 10 seconds in a plank and repeat for three sets.

    • Dumbbell Squat Holds

      Begin with your legs shoulderwidth apart, holding a dumbbell in each hand. Squat down and hold for one second.

      Swimsuit shape up

    • Stand, then go back down into the squat and hold again.

      Swimsuit shape up

    • Repeat this until the 20 seconds is up, then squat continuously for the 10 second active rest. Continue for three rounds.

    • Squat and Alternating Dumbbell Press

      Stand up, bringing the dumbbell up above you. Go back down into a squat and repeat on the other side.

      Swimsuit shape up

    • Continue this for the 20 seconds and then active rest for 10 seconds. Repeat for three rounds.

      Swimsuit shape up

    • Bench High Knees

      Holding a dumbbell in each hand, place your right leg on the centre of a bench.

      Swimsuit shape up

    • Step up, bringing your left leg up into your chest and keeping your right leg firmly on the platform.

      Swimsuit shape up

    • Repeat for three rounds, alternating legs during each 20 second period.

    • Dumbbell Bench Press

      Lie down on a bench, holding a dumbbell in each hand on either side of your chest.

      Swimsuit shape up

    • Fully extend both of your arms, bringing the dumbbells slowly back down. Continue for 20 seconds.

      Swimsuit shape up

    • Repeat for three rounds. Actively rest between each set by holding the dumbbells by your chest for 10 seconds.

    • Press Ups

      Start in the press up position, with both of your arms in line with your shoulders.

      Swimsuit shape up

    • Lower your body so that your chest is almost touching the floor. Extend both of your arms fully to come back up. Continue for 20 seconds.

      Swimsuit shape up

    • Repeat for three rounds. Actively rest by performing a press up hold for 10 seconds.

    Personal trainer: Alex Millington, Hair and make-up: Jo Adams (, Model: Amanda Piery, W Model Management, Clothing: Top: Every Second Counts (, Leggings: Tiny Fish (, Trainers: Reebok (, Equipment: Dumbbells and bench: studio’s own, Studio: Cliqq Studios (

Meet the writer
Vicky Warrell
H&W deputy editor

As H&W's deputy editor, I'm lucky enough to cover everything from celebrities to skincare. At the weekend, I'm happiest when adding to my ever-expanding houseplant collection, swimming laps at my local lido, spending time with my family and friends or getting creative with crochet and cross stitch.

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