BEACH BOD WORKOUT
BEACH BOD WORKOUT
We’re kicking off your very first BIKINI SERIES workout with total body toning moves guaranteed to leave you feeling the burn. With string bikinis and Cabo beaches on our mind, we designed this routine to deliver serious sculpting power! Work your tight tush, amazing abs and beautiful biceps in just one routine. HELLO, beach babe goals!
DEADLIFT + UPRIGHT ROW + ARM EXTENSION
Tones your booty, triceps and shoulders! Hold a 5-10 lb dumbbell in both hands above your head. Tilt arms slightly to the right and move weight into right foot. Bring hands down, twist core and lift knee up to meet in the middle of your body. Slowly return to start.
Slowly roll back up. Once at the top, lift your arms to your chest while keeping your elbows out to the side, in line with your shoulders. From here, extend your forearms out until you form a T with the rest of your body. Bend your elbows back in and lower your hands to starting position. Complete 10 reps.
SINGLE ARM ROW + RAISE
Strengthens your triceps, back and shoulders! Start in a lunge position with your right leg bent and left leg straight. Put your right hand on your right thigh while holding one dumbbell in your left hand down by your right knee.
Pull the dumbbell up toward your chest while keeping your elbow tucked by your body. From here, lift the dumbbell into the air straight above your head. Slowly lower back to start. Make sure to keep your core engaged throughout the move! Complete 12 reps then switch sides.
DOWN DOG LEG LIFT AND AB TWIST
Tones your booty, shoulders, triceps, chest and core! Begin in a down dog and lift your right leg into the air. Keep your core engaged.
Slowly lower and bend your leg as you move from down dog into a plank position. Reach your right knee to your right elbow, then cross over and reach your right knee to left elbow. Push back into a down dog with your leg in the air. Complete 8 reps then switch sides.
REVERSE PLANK TRICEP DIP + LEG LIFT
Sculpts your thighs and triceps! Start in a reverse plank position with your hands directly below your shoulders and hips pushed up so that your body is all in one line.
Slowly bend at the elbows as you drop your booty toward the ground and lift one leg in the air. Return to starting position and repeat the move while lifting the opposite leg. Complete 20 reps total (10 on each leg).
BRIDGE + LEG LIFT
Begin in a bridge position, hips up to the sky and hands by your sides with palms down. Lift your right leg straight up to the sky and keep it there as you lift your hips up and lower down for 10 reps.
Next, bright the same leg out to your side and back to center as you keep hips lifted up. Complete 10 reps. Complete the same sequence on the other side.
MAKE WAVES
Get back in a bridge position, hips up to the sky and feet firmly planted on the ground. Rock your booty back and forth for 30 reps! Feel the burn.
SIDE PLANK DIP
Get into a side plank position, with right forearm on the ground parallel to mat. Place right knee on the mat for support and extend top leg out creating a straight line with your body.
Keep abs engaged as you dip your hip down towards the ground and then up into an arc. Complete 20 reps.
BOOTY BOOTY SWIVEL SWIVEL
From the previous exercise, move into a forearm plank and keep your abs engaged. Lift and lower your right leg up to the sky; do the same with the left leg. Then, swivel hips from side to side before repeating the sequence for a total of 10 reps.
Get back into side plank to complete the above move on the other side along with one more round of Booty Booty Swivel Swivel!
CHECK IN WITH US! @T O N E I T U P
@ K A R E N A K AT R I N A
#TIUTEAM
We’re kicking off your very first BIKINI SERIES workout with total body toning moves guaranteed to leave you feeling the burn. With string bikinis and Cabo beaches on our mind, we designed this routine to deliver serious sculpting power! Work your tight tush, amazing abs and beautiful biceps in just one routine. HELLO, beach babe goals!
DEADLIFT + UPRIGHT ROW + ARM EXTENSION
Tones your booty, triceps and shoulders! Hold a 5-10 lb dumbbell in both hands above your head. Tilt arms slightly to the right and move weight into right foot. Bring hands down, twist core and lift knee up to meet in the middle of your body. Slowly return to start.
Slowly roll back up. Once at the top, lift your arms to your chest while keeping your elbows out to the side, in line with your shoulders. From here, extend your forearms out until you form a T with the rest of your body. Bend your elbows back in and lower your hands to starting position. Complete 10 reps.
SINGLE ARM ROW + RAISE
Strengthens your triceps, back and shoulders! Start in a lunge position with your right leg bent and left leg straight. Put your right hand on your right thigh while holding one dumbbell in your left hand down by your right knee.
Pull the dumbbell up toward your chest while keeping your elbow tucked by your body. From here, lift the dumbbell into the air straight above your head. Slowly lower back to start. Make sure to keep your core engaged throughout the move! Complete 12 reps then switch sides.
DOWN DOG LEG LIFT AND AB TWIST
Tones your booty, shoulders, triceps, chest and core! Begin in a down dog and lift your right leg into the air. Keep your core engaged.
Slowly lower and bend your leg as you move from down dog into a plank position. Reach your right knee to your right elbow, then cross over and reach your right knee to left elbow. Push back into a down dog with your leg in the air. Complete 8 reps then switch sides.
REVERSE PLANK TRICEP DIP + LEG LIFT
Sculpts your thighs and triceps! Start in a reverse plank position with your hands directly below your shoulders and hips pushed up so that your body is all in one line.
Slowly bend at the elbows as you drop your booty toward the ground and lift one leg in the air. Return to starting position and repeat the move while lifting the opposite leg. Complete 20 reps total (10 on each leg).
BRIDGE + LEG LIFT
Begin in a bridge position, hips up to the sky and hands by your sides with palms down. Lift your right leg straight up to the sky and keep it there as you lift your hips up and lower down for 10 reps.
Next, bright the same leg out to your side and back to center as you keep hips lifted up. Complete 10 reps. Complete the same sequence on the other side.
MAKE WAVES
Get back in a bridge position, hips up to the sky and feet firmly planted on the ground. Rock your booty back and forth for 30 reps! Feel the burn.
SIDE PLANK DIP
Get into a side plank position, with right forearm on the ground parallel to mat. Place right knee on the mat for support and extend top leg out creating a straight line with your body.
Keep abs engaged as you dip your hip down towards the ground and then up into an arc. Complete 20 reps.
BOOTY BOOTY SWIVEL SWIVEL
From the previous exercise, move into a forearm plank and keep your abs engaged. Lift and lower your right leg up to the sky; do the same with the left leg. Then, swivel hips from side to side before repeating the sequence for a total of 10 reps.
Get back into side plank to complete the above move on the other side along with one more round of Booty Booty Swivel Swivel!
CHECK IN WITH US! @T O N E I T U P
@ K A R E N A K AT R I N A
#TIUTEAM
