Autumn Calabrese leads a seven-exercise lower-body workout on Malibu sand: lateral squats, walking lunges, side shuffles, bridges, suicides, line jumps, and side lunges with drag. Do 10 reps of each, three rounds total. She also promotes her 21 Day Fix program, which pairs 30-minute workouts with a portion-control eating plan.
Questions this video answers
Seven moves.
10 reps (often specified per side or per direction; e.g., 10 each leg or 10 each direction for walking lunges).
Three rounds total (do all seven exercises two more times through).
On a beach in Malibu.
A 21-day program with 30-minute workouts and a simple eating plan based on container portioning.
Chapters
What's up, everyone? Autumn here, hanging at the beautiful beach in Malibu. Today, I have got seven moves to get you bikini body ready.
We're targeting the lower body, working on those legs and that booty. We all come to the beach. We want to relax, we want to have fun. But while you're here, why not get in a quick, awesome workout that's going to keep you looking great. Let's start with number one. These are lateral squats. We're doing 10 reps of them. Here's what they look like. I want you to start with your feet together, abs in, chest up. You're gonna sink deep down into those legs with your knees behind your toes. You're gonna take two steps to the right, and then you're gonna go two steps to the left. We gotta do each direction to count it as one. Ten times. Here we go. Sinking in. Three, two, one. Two to the right, two to the left. That's rep number.
Get lower.
Come on, get lower into it. Make that sand work for you.
Last one. Right and left.
There it is. Nice. Shake it out. Moving on. Move number two is walking lunges. Same thing. 10 reps. It's gonna be 10 in one direction, 10 in the other. That way we make sure we get 10 on each leg. So it looks like this. Abs in. Stepping forward, chest up. 90 degree angle in both of those knees. You'll step together. 90 degree angle in both of those knees. Step together. So let me back this up a little bit so I got some room to move. Here we go. I'm going 10 down, 10 back. Let's do this.
Sand is going to challenge your balance.
Instability makes your core work more. Flip it around. We got 10 more back. Let's go.
Get low. You should feel your booty working in this sand.
If you need it to be a little easier, go into the wet sand. You want to make it a little harder. Stay in the dry sand.
Last2.
And shake it out. Those burn right? Okay, let's bring that heart rate up a little more. These are side shuffles. We're gonna do 10. I'm gonna be nice. One, two. You'll thank me later. Here's what it looks like. Feet together. It's kind of like that lateral squat, but you're gonna power off a little bit more. And you're gonna get low and touch the ground. So we're here. You're gonna squat and touch and squat and touch. That's what it looks like. Here we go. Three, two, one, shuffle. So you want to stay low. Try to drag Your feet through the sand just a little bit.
Hit that inner and outer thigh.
Tummy tight. Get those heels down.
Last one.
And rest. Okay. Those are horrible, but in a good way. Move number four. These are bridges. You can just drop down in the sand and do these if you want. Or you can bring a towel in. I'll bring a towel in. So you're going to come down on your back. They're bridges. We're doing 10 on each leg. What I want you to do is lay flat, take one leg up because we're going to make this challenging.
Lift the hips up. So as you go down, the leg goes down, leg comes up, down and up. Let's just keep going. This is three.
You're working on your tan while you're down here and your butt is on fire.
Give me two more on this leg.
And we will switch right to the other side. Lift, lower, lift. Squeeze that booty. Feeling that hamstring work. And the butt.
Hips up as high as you can.
Last2.
And good. Come all the way back up.
Let's lose the towel because we don't need it.
Exercise number five. This is probably the hardest one you'll do at the beach. These are suicides. Let's set this up. What you need is four lines drawn in the sand. So here we go. Let's draw these. They don't have to be that far apart.
3.
And.
4. So the four lines are where we're sprinting to. You're gonna back it up just a hair more than that.
Give yourself a little X marks to spot because that's where you're starting. So I'm gonna sprint to the first line. Touch it, Come back, touch. Sprint to the second and back. Third and back. Fourth and back. Here's what it looks like. Three, two, one. Let'.
And those are too high.
Three, because that's important.
Okay, moving on. Line jumps. So we've got lines already in the sand. We might as well eat. Use this one. Let's just make sure it's visible. Again, line jump. You're going to do 10, but you got to jump over it both ways to count it as one. So we're working lateral movement and core abs in. Sink low. Here we go. Over two.
And rest. You want to make them harder. Do them on one foot. Okay, Move number seven. Side lunge with a drag so that you work the inner and the outer thigh. Ten on each side. Here's what it looks like. You lunge only one knee bends other leg, stay straight. And then you drag it back through the sand. Okay.
Here we go for 10. Lunge, drag, sink in. Make sure you sink back so you get your butt. And then press so you get the inner thigh.
That other foot should be getting buried in the sand.
Give me two more. Last one.
Kick your sand back over.
Flatten your surface back out and let's do the other leg. Here we go. Over, drag.
Make those legs and booty work.
That's what we're here for. You get to lay down and splash in the ocean after this.
Last two.
One more.
There it is, you guys. Those are your seven moves to do at the beach. To work those legs and that booty. Make sure to do all seven exercises two more times through for a total of three rounds. Be sure to subscribe. I'll see you guys next time. Bye.
How would you like amazing results like these in only 21 days? All you need is the 21 day fix.
It's 30 minute workouts. We've got upper body and legs and cardio. Cardio with weights and pilates and yoga.
Autumn's simple eating plan is easy to follow and easy to stick to. If it fits in the container, you can eat it. Achieving your fitness and weight loss goals has never been simpler than with the 21 day fix.
Let's do this. Three weeks, you guys. That's what we have to get to our goals.
