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    Bicep Curl To Shoulder Press

    Uploaded by

    savvy_as_98-1
    The document provides instructions for a 14 move workout routine designed to tone different areas of the body. Each move is to be performed for 30 seconds or for 15-20 reps, and the routine can be made more advanced by doing each move 2-3 times through. A description is given for each move, identifying the muscles targeted and how to perform the proper form. Participants are asked to share about their experience using the provided hashtags.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Bicep Curl To Shoulder Press

    Uploaded by

    savvy_as_98-1
    90 views5 pages
    The document provides instructions for a 14 move workout routine designed to tone different areas of the body. Each move is to be performed for 30 seconds or for 15-20 reps, and the routine can be made more advanced by doing each move 2-3 times through. A description is given for each move, identifying the muscles targeted and how to perform the proper form. Participants are asked to share about their experience using the provided hashtags.

    Original Description:

    Bikini

    Original Title

    bikiniarms_v1

    Copyright

    © © All Rights Reserved

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    The document provides instructions for a 14 move workout routine designed to tone different areas of the body. Each move is to be performed for 30 seconds or for 15-20 reps, and the routine can be made more advanced by doing each move 2-3 times through. A description is given for each move, identifying the muscles targeted and how to perform the proper form. Participants are asked to share about their experience using the provided hashtags.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    90 views5 pages

    Bicep Curl To Shoulder Press

    Uploaded by

    savvy_as_98-1
    The document provides instructions for a 14 move workout routine designed to tone different areas of the body. Each move is to be performed for 30 seconds or for 15-20 reps, and the routine can be made more advanced by doing each move 2-3 times through. A description is given for each move, identifying the muscles targeted and how to perform the proper form. Participants are asked to share about their experience using the provided hashtags.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    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 .

    ToneItUp.com

    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

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