Schooooool’s out…for…summer! Even though I graduated two years ago (ok maybe it was a lot longer than that), I still jam to that song whenever I think of the upcoming summer months. Summer brings an anticipation everyone looks forward to – BBQ’s, parades, outdoor happy hours, and swimsuits!!! Oh wait, not looking forward to swimsuits? You might be after this summer bikini workout series: part 1 – total body tone!
For the next four weeks I’ll be posting workouts that you can do anywhere, anytime, that will get your bod ready for any swimsuit. All over sculpting and toning with a calorie-busting cardio circuit sprinkled in there and you’ve got yourself a bikini-ready workout routine perfect for showing the beach who’s boss (that’s you).
I enlisted the help of my fabulous sister to demonstrate every move, lift, and jump in this series, breaking it down for you, step-by-step. Because after all, that’s what little sisters are for (doing dirty work when you don’t want to). I may have told her to stop looking constipated and played drill sergeant demanding a lower squat or higher kick, but it all came from the heart. Love you sis!
So grab a set of hand weights and let’s get to it. Summer is fast approaching!
Bicep Curl Squat to Leg Lift
Start with your feet shoulder-width apart, weights at your sides. Bend your knees to execute a squat (making sure your knees aren’t shooting past your toes) and bend your elbows simultaneously to execute a bicep curl (palms facing up). Straighten your elbows to bring the weights down in front of your thighs as you stand upright and lift your left leg out to the side. To get the maximum result, make sure your lifted leg is slightly behind the standing leg and hips in line with your shoulders (don’t stick your butt out). Repeat the curl and leg lift on the other side. Do 15 repetitions.
Added challenge: As you squat and bring your leg up, stop for a second, then lift your leg another 2-3 inches higher. Repeat on the other side
Sumo Squat Tricep Dip
Start with your feet wider than shoulder-width apart, toes facing out. Lift your arms overhead, palms facing each other. Bend your knees into a side sumo squat as you bend your elbows and gently lower the weights behind your head, keeping your elbows close to your ears. Lift your arms overhead and straighten your knees back to standing. Make sure to keep your chest lifted the entire time, core engaged, and do 15 repetitions.
Added challenge: Jump up to your highest position as you bring your arms overhead.
Forward Lunge Shoulder Raise
Start with your feet together, arms at your sides. Step your right foot forward and keep your left leg planted (knee hovering a foot or two from the ground) executing a forward lunge. As you lunge, lift your weights to shoulder height, palms facing each other. Step your right foot back and repeat with your left leg. Do 15 repetitions.
Added challenge: Add three 2-inch pulses down with your legs and up with your arms every time your lunge and lift.
Sitting Sumo Squat Bicep Curl
Stand with your feet wider that shoulder-width apart, toes facing out. Bend your knees to execute a wide sumo squat. Rest your elbows on the inside of your thigh, palms facing up. Keeping that static hold in your legs as you bend your left elbow and lift the weight up to your left shoulder, executing a bicep curl. Do 15 repetitions on your right, then 15 on your left.
Added challenge: Lift your heels off the ground and keep the squat while you balance on the balls of your feet (releve) the entire time. You may need to bring you feet a little closer together to execute this comfortably.
Fly to Row
Stand with your feet together, bend forward slightly at your waist, and bring the weights in front of your thighs (palms facing each other). Keeping a slight bend in your elbows, lift your arms up to the highest point, elbows facing up. Bring your arms down to the original position, then bend and lift your elbows back, squeezing your shoulder blades together as you lift the weights towards your chest. Do 15 repetitions.
Added challenge: Lift your heels off the ground and stand on the balls of your feet (releve). Bend your knees to lower your body down as far as you can, bend forward at your waist slightly, and maintain your balance as you execute the upper body moves.
Do this entire circuit three times. If the first round wasn’t challenging enough, increase the weights and add the “added challenge” tips for each exercise.
Stay tuned for next week’s awesome bikini workout series!
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