πŸ‘™ How to Get Bikini Fit Fast! Bikini Body Summer Workout Challenge – Results in 2 weeks!


Start today! Feel the burn this summer while doing these killer exercises!

Side Dumbbell Raise

Side raises are great at working the middle section of your shoulders.

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
  2. Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
  3. Slowly lower the dumbbell back to your side.
  4. Repeat with the other arm. This is one rep.

Dumbbell Pec Fly

Pec flys are a great way to hit the centre of your chest.

  1. Lie down flat on a bench or on the floor with a dumbbell in each hand, resting on your tighs.
  2. Use your thighs to raise the dumbbells up above you, with your palms facing each other.
  3. Slowly open your arms, keeping your wrists in the same position and with a slight bend in your elbows.
  4. Tense your chest to bring the two dumbbells back up in the air and together, holding for 2-3 seconds, concentrating on contracting the centre of your chest muscles. . The movement should only occur in your shoulders, not your elbows. This is one rep.

Dumbbell Bicep Curl

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

Front Dumbbell Raise

Front raises will work your trapezius as well as the back of your shoulders.

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
  2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
  3. Slowly lower the dumbbell back to your side. This is one rep.
  4. Repeat with the other arm.

Dumbbell Squat and Press

This is another great combo for adding some endurance into your workout.

  1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
  2. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
  3. Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.

Touch Toes Crossover

  1. Lie down on your back with your arms and legs straight out.
  2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).
  3. Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.

Plank Reach Through

  1. Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
  2. Reach one arm out in front of you, tensing your core for stability.
  3. Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
  4. Touch your opposite knee with your hand.
  5. Return your arm to its initial position. This is one rep. Repeat on the other side.

Romanian Deadlift

The romanian deadlift is a great variation on the standard deadlift to really work your hamstrings. Perform it in the same way as a standard deadlift, but don’t bend your knees. As you lean forwards, you will feel a stretch hamstring. As this builds, squeeze your hamstrings to bring your torso back upwards.

As with standard deadlifts, be extra careful to do them slowly and carefully. Do not arch or curve your back, you will instantly regret it.

Squat Dumbbell Oblique Raises

This is a great dynamic movement to hit your whole body whilst working to tone your arms.

  1. Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
  2. Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
  3. Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.

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