Beach Body Bingo!

WEIGHTED CALF RAISES: Beginners start on flat ground; the advanced can use a step or phone book. With a light dumbbell in each hand, slowly raise your body with your calves. When your calves are fully extended, slowly do one bicep curl. For the advanced movement, balance on the edge of the step, starting in a position where your heels are below your toes. This offers the fullest range of motion for the calves.
WEIGHTED CALF RAISES: Beginners start on flat ground; the advanced can use a step or phone book. With a light dumbbell in each hand, slowly raise your body with your calves. When your calves are fully extended, slowly do one bicep curl. For the advanced movement, balance on the edge of the step, starting in a position where your heels are below your toes. This offers the fullest range of motion for the calves.
HAMSTRING CURL: With your back flat on the ground, arms straight out on each side and your heels on an exercise or stability ball, slowly raise your hips and stiffen your abs, lower your back and hips. While keeping stiff, slowly roll the ball out from under your legs until they are fully extended, then slowly roll it back.
HAMSTRING CURL: With your back flat on the ground, arms straight out on each side and your heels on an exercise or stability ball, slowly raise your hips and stiffen your abs, lower your back and hips. While keeping stiff, slowly roll the ball out from under your legs until they are fully extended, then slowly roll it back.
PLANK: Balancing on your toes and elbows with feet wide apart and elbows on an exercise or stability ball, stiffen your core – and glutes – also keep your back straight. Slowly roll the ball away from you at your elbows then slowly roll it back.
PLANK: Balancing on your toes and elbows with feet wide apart and elbows on an exercise or stability ball, stiffen your core – and glutes – also keep your back straight. Slowly roll the ball away from you at your elbows then slowly roll it back.
TRICEP DIP: With your hands behind you on a stability ball, legs extended and feet on the floor, bend at the elbows and slowly lower your rear end toward the ground until your elbows are even with your shoulders, then slowly return to the starting position.
TRICEP DIP: With your hands behind you on a stability ball, legs extended and feet on the floor, bend at the elbows and slowly lower your rear end toward the ground until your elbows are even with your shoulders, then slowly return to the starting position.
BENT OVER ROW: With right knee and right hand on a stability ball and a light dumbbell in your left hand and left arm extended straight down, slowly lift the dumbbell toward you until your upper arm is even with your back and slowly return to extended position. Make sure to keep your back straight and rear end pointed out. Once you've completed the right number of reps, switch to the other side.
BENT OVER ROW: With right knee and right hand on a stability ball and a light dumbbell in your left hand and left arm extended straight down, slowly lift the dumbbell toward you until your upper arm is even with your back and slowly return to extended position. Make sure to keep your back straight and rear end pointed out. Once you've completed the right number of reps, switch to the other side.
LEG LIFTS: Using a pull-up bar, slowly bend legs at the knees and lift knees toward your chest. Focus on your lower abdominal and lower back muscles and avoid a swinging motion. For an advanced exercise, keep your legs straight and slowly raise your legs until body is in an “L” shape.

December 24, 2013 at 1:35 a.m.

Courtney’s Current Playlist:
“Roar” by Katy Perry
“Alive” by P.O.D.
“Shake” by Ying Yang Twins
featuring Pitbull
“The Fighter” by Gym Class Heroes
“Wide Awake” by Katy Perry
“Dark Horse” by Katy Perry
“Phenomena” by Yeah Yeah Yeahs

Courtney’s Power Drinks:
Marked Pre-Workout Igniter
Vega Sport Protein
Vega Sport Recovery
(Also, Conlogue recommends
having a protein bar or protein
shake no later than 20 minutes
after your workout to speed recovery.)

Boot Camp
If you’re ready to get a full regimen
like Conlogue’s or just a boot camp
class, contact her trainer, Paul Norris,
at Extreme Athletics, 850 18th St.,
Costa Mesa.
949.548.2900 :: extremeathleticsoc.com

Courtney Conlogue is the greatest U.S. women’s pro surfer in a generation. Part of her success is due to being considered the fittest woman on the Association of Surfing Professionals’ Women’s World Championship Tour. Equal parts girl next door and Olympic-caliber athlete, Conlogue seems an inevitable world champ. While you won’t have to endure her complete training regimen, Conlogue picked out five exercises from her routine to help anybody look (well, almost) as badass in 2014 as she will.

For each exercise below (except the plank), beginners do two sets of 12 reps. For the more advanced, do three sets of 10 reps. For the plank, beginners do three sets of 30 seconds each. Advanced should work up to three sets of one minute each.

PLANK
Balancing on your toes and elbows with feet wide apart and elbows on an exercise or stability ball, stiffen your core – and glutes – also keep your back straight. Slowly roll the ball away from you at your elbows then slowly roll it back.

HAMSTRING CURL
With your back flat on the ground, arms straight out on each side and your heels on an exercise or stability ball, slowly raise your hips and stiffen your abs, lower your back and hips. While keeping stiff, slowly roll the ball out from under your legs until they are fully extended, then slowly roll it back.

BENT OVER ROW
With right knee and right hand on a stability ball and a light dumbbell in your left hand and left arm extended straight down, slowly lift the dumbbell toward you until your upper arm is even with your back and slowly return to extended position. Make sure to keep your back straight and rear end pointed out. Once you’ve completed the right number of reps, switch to the other side.

WEIGHTED CALF RAISES
Beginners start on flat ground; the advanced can use a step or phone book. With a light dumbbell in each hand, slowly raise your body with your calves. When your calves are fully extended, slowly do one bicep curl. For the advanced movement, balance on the edge of the step, starting in a position where your heels are below your toes. This offers the fullest range of motion for the calves.

TRICEP DIP
With your hands behind you on a stability ball, legs extended and feet on the floor, bend at the elbows and slowly lower your rear end toward the ground until your elbows are even with your shoulders, then slowly return to the starting position.

LEG LIFTS
Using a pull-up bar, slowly bend legs at the knees and lift knees toward your chest. Focus on your lower abdominal and lower back muscles and avoid a swinging motion. For an advanced exercise, keep your legs straight and slowly raise your legs until body is in an “L” shape.