Hey, guys, it's Karena and Katrina from Tone It Up, and we're here on Livestrong Woman.
Hope you're ready to twist and shout.
Alright, the first move--Karena's gonna do it with you--you're gonna pick up one dumbbell.
Feet are just slightly facing out.
You're in a plea squat position.
So I want you to sit back as far as you can.
Bring that dumbbell down to your right foot, and then chop it over.
Great.
So this is called the Plea Burn.
And you're working the quads, the glutes, the hamstrings, your core, the lower abs,
the lower back, the shoulders, and the triceps.
A little bit of chest too.
The more muscles you work at the same time the more calories you burn.
It increases your metabolism more.
Then you're bikini ready.
We like to multitask.
Next, Kat is stepping up to the mat.
Here you go.
She'll grab two dumbbells.
She is doing a Twisted Bikini Lunge.
Alright, so stepping one foot forward-- so, stationary lunge.
As she lunges that front leg, she's raising this arm up and twisting.
And then, she's doing a forward raise with the opposite arm.
So, we're working lots of muscle groups here, again.
We're working our glutes, quads, shoulders, a little chest … Waistline.
I feel this in the obliques a lot.
Yeah.
All these motions are done very slow.
Controlled.
Remembering to breathe.
Good form-- she's making sure her knee doesn't go out past the toe.
Good.
Do a couple more, and then we work on the other side.
Be like, tapping my head and rubbing my belly.
I know, this is also like a mental challenge--you're like, what goes up, and you have to, like,
think about what you're doing here.
Alright, so lunge forward.
There you go.
And raise.
The twisted little move.
Couple more.
Alright, good job.
Let's take it to the ground.
Alright, this next move is one of our favorites to work the lower abs, the shoulders, the
waistline-- it's Tubular Twist.
So you go into a plank, on your toes.
You're just gonna tap your hip to the ground, side to side.
Draw your belly button into your spine.
Make sure you're breathing.
Even though this is an isometric move, you know, we tend to hold our breath.
You're still move moving, so you want to inhale, exhale.
Inhale, exhale.
Good work.
Alright, the last move is a V Twist-- so you need both your dumbbells.
Come into a V sit position, like Kat.
And then, you twist to one side and press overhead, and then twist to the other side.
So we're working on our lower abs, your upper cleavage-- give it a little boost.
Your biceps, shoulders-- again, we're working multiple muscle groups.
And, if you want, I know for me, my hip flexors get really tired after awhile, you can always
put one foot down and alternate it.
Alright.
Yay!
Hi-five.
Awesome job.
You guys rocked it.
Let us know how many times you guys did the workout-- two or the three times.
Don't forget to subscribe to Livestrong Woman, and we'll see you next time.
Oh, and leave comments below with…what workout you wanna see next!
Yeah, bye.