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You are here: Home / Physical Kitchness / Summer Bikini Workout Series: Part 4 – Abs and Upper Body

Summer Bikini Workout Series: Part 4 – Abs and Upper Body

12 May

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!

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The fourth and final workout in this summer bikini workout series. Combine abs and upper body for an amazing workout for summer!

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

Summer Bikini Workout Series: Part 4 - Abs & Upper Body, 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

Summer Bikini Workout Series: Part 4 - Abs & Upper Body. 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

Summer Bikini Workout Series: Part 4 - Abs & Upper Body. Tricep dip 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 

Summer Bikini Workout Series: Part 4 - Abs & Upper Body. Plank walk 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

Summer Bikini Workout Series: Part 4 - Abs & Upper Body. 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!

Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.

 

The fourth and final workout in this summer bikini workout series. Combine abs and upper body for an amazing workout for summer!

 

This 4-part workout series is FREE and perfect to do anywhere, anytime to get your summer bikini body. Easy to follow photos and written instructions make this series a perfect fit for anyone.
Chrissa
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26 Comments Filed Under: Physical Kitchness, Workouts Tagged With: abs, arms[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Blair says

    May 12, 2016 at 4:42 am

    Looks perfect! Pinned!!

    Reply
    • Chrissa says

      May 14, 2016 at 11:41 am

      Thank you friend! xo

      Reply
  2. Heather @ Polyglot Jot says

    May 12, 2016 at 10:32 am

    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!

    Reply
    • Chrissa says

      May 14, 2016 at 11:41 am

      Thanks so much for following the series Heather. Your support means a lot!

      Reply
  3. Nila Duggan says

    May 12, 2016 at 1:18 pm

    Just now getting into weight and resistance training and this will add in nicely! Thanks for a great series 😀

    Reply
    • Chrissa says

      May 14, 2016 at 11:40 am

      SO glad you stopped by to check it out Nila. Resistance training is da bomb – probably my favorite thing ever. Thanks Nila!

      Reply
  4. candy says

    May 12, 2016 at 1:35 pm

    Perhaps you could write something about what us over 50 women could do to workout. I can do some of these but not all.

    Reply
    • Chrissa says

      May 14, 2016 at 11:37 am

      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!

      Reply
  5. Beverley @ Born to Sweat says

    May 13, 2016 at 7:17 am

    go girl! congrats on getting this summer series completed! you are seriously super woman haha, i am convinced.

    Reply
    • Chrissa says

      May 14, 2016 at 11:36 am

      Ha no! Not even close. Thanks goodness I had my sister to demonstrate all these moves! Thanks girl.

      Reply
  6. Emily says

    May 13, 2016 at 7:51 am

    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.

    Reply
    • Chrissa says

      May 14, 2016 at 11:35 am

      I love plank walks! And yes, adding that pushup is just icing on the cake. Thanks Emily!

      Reply
  7. Crystal // Dreams, etc. says

    May 13, 2016 at 8:34 am

    These look great! I’m going to try this series out soon. 🙂

    Reply
    • Chrissa says

      May 14, 2016 at 7:24 am

      I hope you do Crystal! Thanks so much!

      Reply
  8. Christine Martinez says

    May 13, 2016 at 8:43 am

    These are great exercises. I love to see women getting their health on! Go girl!

    Reply
    • Chrissa says

      May 14, 2016 at 7:23 am

      Thanks girlfriend! *fist pump

      Reply
  9. LeighAnn says

    May 13, 2016 at 9:55 am

    I’m going to give this a try! I need to get in shape before I wear a bikini!
    XO,
    LA

    Reply
    • Chrissa says

      May 14, 2016 at 7:21 am

      Sounds like a good plan LeighAnn! Happy (soon-to-be) summer!

      Reply
  10. Chris Huston says

    May 13, 2016 at 10:38 am

    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:)

    Reply
    • Chrissa says

      May 13, 2016 at 7:20 pm

      Planks sure do rock my world. Such a great core and shoulder targeted move. Enjoy Chris!

      Reply
  11. Angela Toslma says

    May 13, 2016 at 12:52 pm

    oh gosh I haven’t done the shoulder press crunch before. But I did the tricep dip leg extensions yesterday and those are hard!!

    Reply
    • Chrissa says

      May 13, 2016 at 7:09 pm

      They ARE hard! I love how that move works so many muscle groups.

      Reply
  12. Heather @ FITaspire says

    May 14, 2016 at 5:04 pm

    Love these moves!! Those tricep dips to extensions are new to me, definitely going to try that one! 🙂

    Reply
    • Chrissa says

      May 15, 2016 at 3:03 pm

      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!

      Reply
  13. chloe | boxwood avenue says

    May 14, 2016 at 11:48 pm

    You’re so great at all of these moves! I need to practice!

    Reply
    • Chrissa says

      May 15, 2016 at 3:02 pm

      Once through and you’ll be a pro!! Thanks Chloe!

      Reply

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