No Gym? No Problem.
IPL PRO CHAMPION LESLEY BECK’S OUTDOOR EXERCISES
Photography by Ben Yosef
If there’s anything I learned as a result of gyms being closed during the COVID-19 pandemic, it’s that you can still get an effective workout at home our outdoors with the proper equipment. Here are some of my faves that I used and continue to use when preparing for a competition, as well as in my regular workout routines.
I love incorporating booty bands when working lower body. They add resistance to your own body weight to offer that extra boost. Three examples I included can be incorporated in your regular routine or for a dynamic warmup.
Basic Squat
Keep feet hips-width apart with your toes slightly outward. Squat down slow and controlled as far as you can go, keeping your booty tight. You can do full range of motion or pulse squats.
Monster Walks
With the band just above your knees, squat down as if you are about to sit down on a chair. Maintain this position as you walk slowly to the left. Repeat to the right.
Clam Shells
With the band above your knees, lie on your side with your knees slightly bent and with one leg on top of the other. Keep your feet together and lift your top knee until it’s parallel with your hip. Lower your knee back to the initial position, repeat, and then switch sides.
For upper body exercises all you need is a pair of dumbbells. Here are my go-tos for sculpting strong, sexy arms.
Bicep Hammer Curls
Keep your upper arms stable and shoulders relaxed. Bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body.
Shoulder Press
Stand or sit upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up. Exhale as you raise the weights above the head in a controlled motion. Pause briefly at the top of the motion. Inhale and return the dumbbells to the shoulders.
Upright Row
Stand with your feet shoulder-width apart, holding a pair of dumbbells in a pronated position (palms facing in). Raise the dumbbells straight up (think vertical pull). Once your elbows are slightly lower than your shoulders, pull back (think horizontal pull) and squeeze your shoulders for the row. Lower the weights back to the starting position with control. Then perform this movement on the other side.
Share this post:
More Lesley Beck Articles & Features
VIGOROUS Magazine: MORE! 11X IPL Pro Champion Lesley Beck
“…I’m in better shape and have more confidence at 42 than I did at 22. It’s never too late.”
SEAM Magazine Cover Story – Lesley Beck: Forties Are The New Twenties
“In my 20’s it was more of something to check off a list like, ok I went to the gym today. Now, I have a clear plan each and every day that’s aligned with my goals.”
NATURALMAG: Lesley Beck – The IPL’s First Masters Shape Pro!
“Well, having a new Pro Card and being the first ever Shape Masters Pro made it a beyond amazing experience to say the least!”
Natural Bikini Magazine – No Gym? No Problem.
“I love incorporating booty bands when working lower body. They add resistance to your own body weight to offer that extra boost.”
NATURALMAG – IPL APEX VII Masters Bikini Model, Angels & Sports Model Champion Lesley Beck
“That’s when the emotion comes in as well…just that feeling of accomplishment. I still sit back and can’t believe I’m an IPL Pro.”
VIGOROUS Magazine – IPL Pro Champion Lesley Beck Heats Up Arizona
“‘Pose’ by Yo Gotti always gets me going for obvious reasons!”
9X IPL Pro Champion Lesley Beck Lands Cover Of SEAM Magazine
“It’s such an honor to be featured on yet another cover. Never in my wildest dreams did I ever think this would be my life, especially in my 40’s. It is moments like this that motivate me to keep getting better.”
13X IPL Pro Champion Lesley Beck Lands Cover Of VIGOROUS Magazine
“Once again I am completely humbled and honored to be on the cover of another IPL magazine. Never in my wildest dreams did I think I would be on the cover of one magazine, yet alone three. After what was likely my most challenging competition season, it feels good to end 2024 gracing the front of VIGOROUS!”
NATURALMAG Cover Story – Making History! Lesley Beck Becomes The IPL’s First Ever Bikini Model Pro!
“I really hope that this division is able to grow with more athletes bringing their creativity and flare to it. And have as much fun as I did! I love being able to be onstage in something that I would wear in everyday life, like on vacation or to the beach.”
Natural GAINZ Magazine: The GAINZ-Worthy Progression Of IPL Pro Lesley Beck’s Physique
“I wanted that IPL Pro Card, that 1st place finish, those accolades everyone else but me were getting.”
IPL Bikini Model Pro Lesley Beck Lands Cover of NATURALMAG!
“Screaming!!! It’s such an honor and privilege to be on the cover of Natural Magazine! And extra special representing the IPL as the first ever Bikini Model Pro! It’s such an honor to be a part of the IPL! I am beyond happy, humbled, and motivated. Thank you so much!”
SEAM Magazine Fashion & Modeling With IPL Pro Champion Lesley Beck
“I think just to keep doing it and continue to step out of my comfort zone. I’m a firm believer that age shouldn’t stop you from living out your dreams. It’s so much fun.”
More From Natural Bikini Fall 2023 Issue
Natural Bikini Magazine – Bikini Champion Samantha England
“I definitely always do my best in aiming to win. But at that point, the prepping is done, and there’s not much you can do but perform your best.”
New IPL Bikini Masters Pro Rochelle Kelly Lands Cover Of Natural Bikini Magazine!
“I began this journey two years ago when Megan introduced me to the IPL. I had no idea it would change my life and my habits. Now at age 51, I never would have dreamed I would be selected for the cover of Natural Bikini Magazine! That’s insane!”
Natural Bikini Magazine Cover Story – Rochelle Rocks MD!
“I’m still on a cloud from it! I knew this competition was going to be a little more challenging…”
Natural Bikini Magazine – No Gym? No Problem.
“I love incorporating booty bands when working lower body. They add resistance to your own body weight to offer that extra boost.”
Natural Bikini Magazine: Samantha Harris – New IPL Bikini Pro & Overall Bikini Champion
She’s a force to be reckoned with, and this is just the beginning.
More IPL Bikini
Natural Bikini Magazine – Competitor Spotlight: Charla Paynter
“Make no small plans, they have no magic.”
VIGOROUS Magazine – Top IPL Bikini Pro, Raquel Flaherty
“Keep reaching for the stars! Life is full of surprises, but always work hard and don’t expect any handouts.”
Natural Bikini Magazine – Cover Story – IPL Bikini Pro Morgan Sims
“Prepping for the show taught me a lot of self-discipline. I pushed myself in a way I never thought I could, mentally and physically.”
More From Natural Bikini Magazine
Natural Bikini Magazine Competitor Spotlight – Cindy Sanchez
“My personal motto at the moment is, we got this! Let’s do it!”
Natural Bikini Magazine – Overcome The Barrier (PART ONE)
7 Ways You Can Overcome Mental Roadblocks To Getting And Staying Fit.
Natural Bikini Magazine – Three Post-workout Recovery Tips
Whether you’ve just hit up a gym session, spin class, or outdoor run, there’s nothing like giving your body the care and attention it deserves after all that sweat and sweet exertion.