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.
You will need a set of hand weights heavy enough to challenge you for this workout. Check out this set (link here) you can use for this workout and many of the others here at Physical Kitchness!
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.
Plank Rows
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.
Bicycle Crunches
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 subscribe to Physical Kitchness emails for workouts delivered straight to your inbox!
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Looks perfect! Pinned!!
Thank you friend! xo
Yay! This was such a great little series! I cant wait to add in the abs and upper body…this is always my favorite type of workout!
Thanks so much for following the series Heather. Your support means a lot!
Just now getting into weight and resistance training and this will add in nicely! Thanks for a great series 😀
SO glad you stopped by to check it out Nila. Resistance training is da bomb – probably my favorite thing ever. Thanks Nila!
Perhaps you could write something about what us over 50 women could do to workout. I can do some of these but not all.
Hi Candy – check out the modifier hiit workout, the low-impact total body tone, or maybe even the elliptical piece I have in there. Those should be great for you. Also, the beginners guide to barre is GREAT for any age. Thanks!
go girl! congrats on getting this summer series completed! you are seriously super woman haha, i am convinced.
Ha no! Not even close. Thanks goodness I had my sister to demonstrate all these moves! Thanks girl.
Wow, I love seeing other people develop workouts. I think core/strength workouts are quickly becoming my favorite workouts. Those plank walks to pushups are some of the hardest exercises.
I love plank walks! And yes, adding that pushup is just icing on the cake. Thanks Emily!
These look great! I’m going to try this series out soon. 🙂
I hope you do Crystal! Thanks so much!
These are great exercises. I love to see women getting their health on! Go girl!
Thanks girlfriend! *fist pump
I’m going to give this a try! I need to get in shape before I wear a bikini!
XO,
LA
Sounds like a good plan LeighAnn! Happy (soon-to-be) summer!
I keep hearing how great the plank is for you — I love the idea of adding weights to it to get the maximum results! Im going to start doing this today:)
Planks sure do rock my world. Such a great core and shoulder targeted move. Enjoy Chris!
oh gosh I haven’t done the shoulder press crunch before. But I did the tricep dip leg extensions yesterday and those are hard!!
They ARE hard! I love how that move works so many muscle groups.
Love these moves!! Those tricep dips to extensions are new to me, definitely going to try that one! 🙂
Anything that’s new to you makes me feel like a million bucks, considering you have such a HUGE wealth of fitness knowledge! Thanks friend!
You’re so great at all of these moves! I need to practice!
Once through and you’ll be a pro!! Thanks Chloe!