How to Tone Up for Spring Break in One Month - part 1 - women campus

There's really only one week in particular that we all as collegiettes ™ look forward to during second semester, and that's of course spring break. It's seven days full of tanning in the sun, drinking daiquiris on the beach, and making memories that you and your friends will still be laughing about next February. So it's only natural that you want to look and feel your best for what will undoubtedly be the best week of this semester, or even year, or, not to be too dramatic, but your life thus far. So as you begin counting down the days until you're singing, "It's 5 o'clock somewhere" at a swim-up bar somewhere in Mexico, you may also be stressing about your plan for looking the best you can on the beach. But fear no more collegiettes ™ because Her Campus has consulted celebrity fitness trainer Michael George, (who's trained Reese Witherspoon, among others!) to help you achieve your spring break fitness goals.

For each one, we'll give you George's advice on each celebrity fitness goal, your own Her Campus-suggested monthly plan, instructions for how to do the moves, and a video guide as well. Start lacing up your gym shoes!

Goal #1: Eva Longoria Arms

I've read that arms are the new face on the red carpet— the same could be said about on the beach, too. No matter where a little flab is lingering, if you have toned arms you'll be looking fit and fly on the beach this spring break, and make Michelle Obama proud.

George said in order to tone up your arms you will need to do these exercises 3-4 times a week with 2-3 sets. Each set, he said, can range from 15 to 25 reps, depending on what you feel comfortable with in the beginning. However, George said, his usual rule of thumb is 15 to 20 reps for the arms and 20 to 50 reps for the legs.

Here is your Her Campus-suggested one-month plan:

Weeks 1 & 3

Monday/Wednesday: 3 sets of 15 repetitions bicep curls, 3 sets of 15 repetitions side lateral raises, 15 triceps dips

Tuesday/Thursday: 3 sets of 15 repetitions shoulder presses, 3 sets of 15 repetitions triceps kickbacks, 15 triceps dips

Weeks 2 & 4

Monday/Wednesday:  3 sets of 15 repetitions shoulder presses, 3 sets of 15 bicep curls, 4 sets of 15 triceps kickbacks

Tuesday/Thursday: 3 sets of 15 triceps dips, 3 sets of 15 repetitions shoulder presses, 3 sets of 15 repetitions front and side lateral raises

Note: 1 set = 15 reps, however, each week increase number of reps by 5 for a challenge!

Exercise Instructions:

• Exercises should be done with 5 or 10 lb weights
• Triceps Dips: While supporting yourself on the edge of a stable table or chair, dip down keeping elbows close to your body.
• Bicep curls: Start with your arms at your side and your forearms facing towards the wall you are looking at. While holding your weights, curl your forearms towards your biceps and hold at the top for 3 seconds.
• Shoulder presses: Start with hands by your side holding weights, arms facing towards the front . Engage in regular bicep curl and then press above your head and reverse motion, ending with hands by your side (it is a 4 part movement).
• Triceps kickbacks: Start with arms to your side holding weights and lift straightened arms behind you keeping elbows behind your back.
• Front lateral raises: Holding weights with arms by side, raise arms in front of body to shoulder length and hold. Lower and repeat.
• Side lateral raises: Holding weights with arms facing inward, raise weights to the side of body at about shoulder length and hold. Lower and repeat.