Hey, girls!
Hi!
Hey, it's Karena and Katrina from toneitup.com and we're here on Livestrong Woman.
Sun's out, fun's out.
What does that mean?
I think we should workout and have some fun.
Okay.
Because girls just want to have sun.
Alright, let's start with a warm-up.
Take a wide stance.
And we're taking our hands over head and clasp our thumbs together.
And sway over to one side, as you bend that leg.
Brush across the floor.
Come up to the other side.
Do that three times.
Warming up the entire body.
And now we're switching sides, strecthing out the whole body and warming it up for this
amazing workout.
Last time.
Whew, alright.
Alright, Single Leg Squat.
Ready, ladies?
Single Leg Squat.
Follow Katrina here.
Okay, so you want one foot forward and then one toe back.
It's just acting as a stabilizer.
You're gonna go down, touch the sand and then come back up.
Great job.
And if you're really risky, you can even lift that back foot up.
Yep.
I'm gonna keep mine down.
Good.
So from the side, you'll see it's just a lot of balance.
You're keeping your knee in line with your ankle and your abs tight.
3, 2, last one.
Just a little fine toning.
I want you to stay right there.
Toes up.
You're just gonna kick back.
Put your hands on your waistline.
Abs are in and tight.
Good.
And 3, 2 and 1.
Good.
Other leg.
Alright, so go down.
Again, if you wanna keep that back leg off the ground you can.
Or you can use it as stabilizer.
Really lift and tone.
Just really lift and tone the booty.
Who feels it?
Yeah?
Okay.
3, 2, last one.
And cinch.
Good.
It's these little motions that really cinch your muscles in.
Abs are in.
Sculpt.
Great job.
Good.
Beautiful.
What's next?
Alright, next we're doing a Side Lunge with a Knee Up.
So we'll step to one side, lunge, come up and twist.
So we're working our glutes, our abs, getting your abs tight.
Take your time.
Down then push-up.
Down then push up.
Down, up.
Let's do three more.
Last one.
Whew, alright.
Other side.
Let's do it.
Down and up.
Good work.
This is great because it works the inner thighs, the booty, the quads, the abs.
Two more.
Everyone smiling?
Last one.
Good.
Yay!
Alright.
Now, it's time for one of our favorite moves: the Bikini Walk-out.
So we'll start standing up here.
We're going to lower down, crawl down our legs.
Come out into a plank position.
Then you'll lower your knees, perform a triceps push-up, back to plank and walk it back.
And deadlift it up.
You ready?
So go down.
Walk it on out.
Good work.
Triceps push-up.
Good.
And then walk back.
Beautiful.
And then squeeze the booty when you come back.
Down everybody.
Down.
Walk it out.
Into the plank.
Triceps push-up, tucking your elbows into your sides.
So what we want to do is focus on tucking your elbows, like kissing your elbows to your
waistline when you go down, okay?
So it's not just a normal push-up.
You go down.
Tuck those elbows in.
There you go, yes.
Yes, yes.
Good.
Love it.
Squeeze the booty on the way up.
Go down.
Katrina?
Yeah?
I'm feeling a little frisky.
Oh, no.
Alright, girls, freestyle dance.
That's right, get your heart rate up!
Hear the music.
Yeah, dance!
It's okay!
Alright, back to your Bikini Walkout.
Alright.
And down.
Two more.
Walk out.
Whew, hee haw!
Alright, this is a really fun one.
We're gonna go down to our knees.
What we want you to do is just lean back until you feel a nice–just a little pull in your
thighs.
And then you come back up.
You're abs stay tight.
And then make sure your spine stays neutral.
This is a great move.
A lot of woman ask: How do I work the fronts of my thighs?
And you don't need any equipment.
And you can add dumbbells too for your raise.
And you have to do one more thing while you do it.
You have to say with me: Hee haw!
Hee haw!
Last one.
Hee haw!
Alright, so Side Plank with a Lift.
Alright.
So we're gonna work the waistline, especially for bikini season.
So you're gonna go onto your forearm into a side plank, just like Karena.
And you're gonna bring your hip up and down.
Good.
Big smile.
Yeah.
If you wanna bend that bottom knee you can and rest it on the ground.
Good, yeah.
That's perfect.
So that bottom knee can be at 90 degrees.
Alright, now come into a forearm plank.
And let's hold.
Hold that there.
Abs are in.
Great job.
Pull your belly button into your spine.
And roll into the other forearm and let's do ten.
Good.
9, 8.
Good job.
7, 6, 5.
You got it.
4, 3, 2, 1.
Good job, girls!
Alright, give us some love.
Alright, down.
Ready?
Tone it up!
Good job.