Beach Volleyball workout for IFBB Pro's

By Dana Sullivan 

 

You'll jump at the chance to sport a teeny two-piece after trying our powerful plyometric moves, which can zap up to 10 calories per minute. Because the explosive movements are weight-bearing, they firm muscle while they melt fat, according to Meredith Miller, founder of Level 10 Fitness in Manhattan Beach, California, who trains the pros on these pages and helped SELF create this exclusive get-lean routine.

The plan Do the workout three times a week on alternate days. Zip through it without rest—it's cardio!
You'll need A volleyball (or any playground ball) and a nylon agility ladder ($42; SpriProducts.com). Or make your own ladder consisting of five 2-foot squares taped onto a hard surface or drawn in the sand.
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