Like all good things, they come to an end. But that’s ok! Because it’s just in time for SUMMER! Yes friends, this is the last of this summer bikini workout series: part 4 – abs and upper body. Have you completed part 1, 2, and 3 yet? If not, get to it! And just because this is our last summer series, doesn’t mean you can make all four of these workouts a part of your new weekly routine!
This routine combines the best ab work and upper body sculpting to get your upper body ready for all those tanks and bikini tops. Don’t forget to check out this ab sculpting workout and one of my FAVORITES, transform your arms in 6 moves for extra attention to your upper body work this summer.
Shoulder Press Crunch
Start lying flat on your back, feet planted on the ground. Hold your weights directly above your shoulders, elbows on the ground. Lift your head, neck, and shoulders off the ground as you extend your arms upwards. Gently lower your upper body back to the ground and bring the weights back in. Do 15-20 repetitions.
Start in a plank position, weights on the ground, hands holding the weights. Make sure your hands are directly under your shoulders. Next, lift your left arm up by bending your elbow and grazing your rib cage as your bring the weight up. Lower the weight back to the ground then to do same move with you right arm. Do 15 repetitions on each arm.
Tricep Dip Leg Extensions
Start with your palms on the ground, directly under your shoulders and feet planted on the ground. Lift your hips off the ground then bend your elbows to execute a tricep dip. Extend your elbows and simultaneously lift your right leg off the ground as you lift your left arm to reach for your right foot. Place your foot and arm back on the ground and execute another dip, then lift and reach with the opposite leg and arm. Do 15-20 repetitions.
Plank Walks to Pushups
Start standing upright, then lower your upper body to the ground and slowly “walk” you hands out to a plank position, keeping your feet planted. Once you have reached a plank position, bend your elbows to execute a pushup. If you need to motify the pushup, lower your knees to the ground and bring your heels in towards your tush and do the pushup on your knees. After you’ve completed the pushup, “walk” your hands back towards your feet and stand. Do 15 repetitions.
Start lying flat you your back and place your hands behind your head, elbows pointed out. Lift your head, neck, and shoulders off the ground as you also lift your feet off the ground. Bend your right knee in towards your chest as you gently bring your left elbow in towards your right knee. Keeping you legs and shoulders off the ground, switch to the other side. Do 20 repetitions.
Repeat this twice and add any additional repetitions as you build your arm and core strength! Be sure to complete the previous workouts in this series: Part 1: Total Body Tone, Part 2: Cardio Blast, and Part 3: Lower Body.
For additional at-home workouts to whip your body in to shape, check out this 4-week home workout calendar.
Thanks for following the summer bikini workout series and be sure to sign up for your FREE Whole30 meal planning guide to pair your awesome workouts with an awesome 30-day meal plan! Interested in changing your eating for the better? Subscribe below!
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