P E R F O R M E A C H M OV E F O R

30 SECONDS OR
C O M P L E T E 15 - 20 R E P S .
TO M A K E T H I S R O U T I N E M O R E
A D VA N C E D , Y O U C A N D O
E A C H M OV E 2 - 3 T I M E S T H R O U G H .

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1. Bicep Cur l to Shoulder Press

Tones the biceps and sculpts the shoulders.

Standing with your core engaged, curl your
dumbbells up to your shoulders, then press
overhead.

2. Fine Toning Press

Tones the shoulders

Holding your dumbbells up in a T position,
pulse up and down about 1 inch. Bring your
arms forward, so they are straight in front of
you, and keep pulsing.

3. Upright Row to Tricep Extension

Strengthens the shoulders and sculpts the triceps

Hold your dumbbells by your sides with your palms
facing toward you. Row your arms up, leading with
your elbows. Keep your wrists neutral. Once your
arms are up, extend your forearms out performing a
tricep extension.

4. Fine Toning

With your arms out to the side, pulse up and

down an inch.

5. Inverted Push-Up
Sculpts and strengthens the shoulders and
upper chest.
Begin in a downward facing dog position, with
your abs engaged and your tailbone to the sky.
Bend at the elbows performing an inverted
push-up.

6. Tricep Push-Up to a Side Opener

Tones the triceps, chest, core, shoulders and
back.
Begin in a plank position on your knees with
your palms under your shoulders. Bend at the
elbows, kissing your elbows to your waistline,
performing a tricep push-up. Twist open
to one side, so you are in a side plank and
alternate sides.

7. Forearm Plank to High Plank

Strengthens the abs, lower back, chest and
triceps.
Begin in a plank position on your forearms.
With your spine neutral and your abs engaged,
push up onto your hands one arm at a time.

8. Plank
ABS BABY!
Hold your forearm plank as long as you can!
Remember to breathe :)

9. Tricep Dips
Tones up the backs of the arms and
shoulders.
Begin in a table top position with your legs
bent and your hips to the sky. Slowly and
controlled, bend at the elbows, dipping your
body down to the sand. Squeeze back up
using your triceps and repeat.

10. Bridge Fly

Lifts and tones the booty, chest and core.
Begin in a bridge position, laying on your back
with your knees bent and your hips to the
sky. With your arms out to the side, perform
a chest fly, passing a dumbbell between your
hands right when its in line with your chest.

11. Bridge Chest Press

Staying in your bridge position, hold two

dumbbells and perform a chest press. With
every repetition, lower your hips and tap the
sand before squeezing back up as you press
the dumbbells to the sky.

12. Modified Cur ls

Staying on your back, perform arm curls

13. Tricep Toners

Lift your hips back up to the sky along with
your arms straight up. Bend at the elbow
bringing the dumbbells over your head
(keeping your elbows in the same position).
Extend your arms back up squeezing your
triceps.
Tones the buns and triceps!

14. Superwoman Swim

Strengthens the lower back and postural
muscles.
Lay on your stomach with your chest and
legs lifted. Swim your arms and legs as if you
swimming through water.

C H E C K I N W I T H U S ! H A S H TA G # B I K I N I S E R I E S # T I U T E A M
@TO N E I T U P & @ K A R E N A K AT R I N A