How to build the South Beach body

Squat kicks

Lower yourself into a body weight squat, and as you return to standing, kick your right leg out in front of you (as shown). Repeat on left side. Do 20 reps, alternating sides.

Jabs into power jumps

Jab three times to the right, rotating your hips to make an uppercut motion (as shown), then perform three power jumps, jumping into the air and bringing your knees to your fists as you 'punch' down on your knees. Immediately repeat on the left side. Do 10 sets.

Walking lunges

Lunge forward with your left leg, making sure your knee doesn't cross over your toes (as shown). Immediately repeat with your right leg. Perform 20 reps.

Curtsy squats

Start with feet shoulder-width apart. Squat down in a shoulder-width stance, then step your left left behind the right leg, squatting or lunging downward to almost have your knee touch the ground (as shown). Return to start and squat again, then repeat to the left side. Perform 20 reps.

Frog jumps

Starting in low squat with stance wider than shoulder-width, swing arms back and use the momentum of your swing and low squat to leap you forward into the next squat (as shown). Perform 10 consecutive jumps.

Walking side squats with pulse

Step your foot out to the side, then performing a squat (as shown); pulse twice at the top, then rotate your body 180 degrees, and repeat on the opposite side. Continue for 20 reps in total.

Moving push-ups

In a plank position, perform a push-up; at the top, 'move' to the right by 'stepping' your right hand and foot out to the right (as shown), followed by your left hand and foot, then performing another pushup. Perform 10 in total.

Ab rowers

Start in a seated V position balancing on your tailbone/glutes. Extend your legs outward in front of you while keep your feet together (as shown). While your legs are extending outward your upper torso is also extending backward until your entire body is almost flat. Then bring your body back to the starting position with your knees bent, balancing on your tailbone/glutes. Perform 20 reps.


Lying face up with legs together and extended and arms extended above your head, engage your core to bring your hands and feet together so that your body forms a V (as shown). Touch your hands and feet at the top of the movement. Slowly lower to start; repeat. Perform 20 reps.

HIIT workout: sandbell Tabata

Sculpt your core with sandbell Tabata.

Fitness formula: HIIT + yoga

Fitness formula: HIIT + yoga