Hey, it's Karena and Katrina form Tone It Up, and we're here on Livestrong Woman.
Are you ready for a little summer sweat session?
Woo hoo, yes.
Alright, let's work it out.
Alright, the first move: I want you to grab two dumbbells.
If you're at home, you can use water bottles that are about 3 pounds.
We're gonna do a Back Lunge with an Overhead Press.
Yep.
End or the front of your mat, press and lunge back.
You're working your quads, glutes, hamstrings, core, your lower back, your shoulders, your
triceps -- everything.
And the top of your chest.
The more muscles you work the more calories you burn the more you tone up, and you're
metabolism is really high.
Good.
And you'll notice that these moves, they're combo moves, they work so many different muscles
that your heart rate is up.
So it's also cardiovascular.
So you're doing your toning, and you're cardio.
Great work.
Now, each exercise we do between 20 and 30 repetitions.
Good work, Karena.
Thanks.
Alright, the second exercise: You are going to do a Pretty Plie with a Bicep Curl.
Must do this gracefully as well.
If we can.
Sometimes we're not graceful.
Our heels are together, we do a little squat, and we curl.
So you'll feel this a lot in the inner thighs.
It's important to go down about halfway, so you don't wanna go all the way down just like
a normal squat.
Your knees are going right to the end of your toes.
Good.
And squeeze those inner thighs on the way in.
Good.
Sometimes, we like to put a big couch cushion in between our knees and squeeze on the way
in.
Good job.
Make sure with all these moves, you're drawing your bellybutton into your spine.
Keep your abs engaged, squeezing your buns on the way up.
Inhale on the way down, exhale on the way up.
A few more -- 2.
Last one.
Now, all of you ask us how to work that love handle area.
We love them.
We love the waistline.
So we're going to tone it up, go into a Side Plank that works that shoulder, the waistline,
everything.
Reach above your head and crunch down.
Good job.
Yes, good.
So you'll feel this all throughout that waistline right here.
Make sure you're breathing.
So since this is an isometric exercise, holding that side plank, sometimes we tend to hold
our breath, but I do want you to remember to breathe.
Good job, four more -- 4, 3, 2.
Last one.
Now I want you to go down into a plank on those forearms, and we're gonna do a little
bit of cardio piece: And it's Plank Jacks.
Good, it's harder on the sand.
So get that bum down, Karena.
Good.
So just Plank Jacks out and in, out and in.
And a few more.
And last one.
Good.
Now go into the other side.
And we're gonna sweat that waistline.
Good.
Squeeze, squeeze.
Good work.
You feel it?
Yes.
I feel it in my stabilizing leg and my glute there too.
Holding myself up.
Good -- 4.
Good, three more -- 3, 2 and 1.
Now we're gonna work those lower abs, the shoulders, and the tops of the chest with
the Punch and Crunch.
Good.
Now straighten those legs.
Whew.
Good.
And punch and crunch.
Good.
Yes.
Now you'll feel this a lot in the upper and lower abs -- especially, holding those legs
up.
And then when you crunch, working those chest, the triceps, the tops of the shoulder muscles.
And you exhale on the way up, and inhale on the way down.
Good.
Now if this exercise bothers your neck, you can tuck your chin in a little more.
Good work.
And 4, 3, 2 and 1.
And good.
That was a great workout.
And do that routine two to three more times, and don't' forget to printout your printable
routine at the link below.
We'll see you guys next time.