POPSUGAR Fitness

Bikini Shape-Up Circuit With Weights

May 13 2014 - 9:53am

It's time to throw your weights around! Well, at least swing them. For today's workout of our Bikini Body Countdown [1], we're adding dumbbells to our sweat session to build some metabolism-boosting muscle. This circuit workout, full of multitasking moves, is incredibly effective for toning your entire body in little time. Learn the details of the exercises, print the workout [2], then get pumped!

Directions: Warm up with five minutes of light cardio. Grab a set of dumbbells, between five and 10 pounds, and perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.

Back Lunge With Overhead Press

This moves challenges your balance to fire up your core immediately! Plus it tones your shoulders and your butt.

Side Plank With Reverse Fly

Side planks tone the muffin top, and adding the reverse fly into the mix not only challenges the abs a bit more, but also tones the back of the shoulder. Squeeze your inner thighs together for added stability.

Dumbbell Swing

No kettlebell? No problem. Grab your heavier dumbbell or double up to feel the power of your center to get swinging, but remember: this is not an arm exercise. It is all about the legs, butt, and abs.

Plank With Row

Work your arms and abs while improving your posture with this simple move.

Deep Squat With Overhead Reach

Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder.

Warrior Three Triceps Extension

Work your glutes and core while tightening the backs of your upper arms.

Deadlift With Front Row

Work your shoulders and your backside with the double-duty combination move.

V-Sit With Single Arm Chest Fly

In this variation, the abs work extra to maintain stability as you pull the dumbbell away from your center.

Split Squat With Bicep Curls

Shape your arms and glutes in one move with this classic combination — it's always a killer!


Source URL
http://www.fitsugar.com/Bikini-Workout-Weights-34635491