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Bikini Boot Camp: Arms Workout

Summer is just right around the corner and that means it’s time to start strengthening and toning up for the season. In this three-part workout series, exercises for the arms, core and legs will have you looking your best and feeling confident in your swimwear, party dress and summertime attire.

This Bikini Boot Camp series begins with a workout that is sure to tone up your upper body. Sculpted arms and shoulders balance out the lower body, helping to create the illusion of a slimmer waist and hips. This workout includes basic upper-body exercises with an added burst of body-weight movements to help you get tank-top ready.

All you need for this workout is a set of dumbbells, approximately 20 to 30 yards of space and a timer. After a brief warm up, perform and repeat sets 1-3 and then complete the workout with the Upper-body Finisher, a multiple-exercise movement pattern that works the last bit of upper-body strength you have left.

Set 1: Chest/Triceps

Push-up – 30 seconds

Push-up

Begin in high plank position, arms shoulder-width apart. Lower the body down until the elbows are at 90 degrees, then push back up to the starting position. 

Triceps Dips – 30 seconds

Triceps Dips

Sit on the edge of a raised surface, such as a step, bench or curb. Place the hands on the edge, with the fingers pointing forward and the heels about 3 feet in front of you. Lift the body off the bench and bend the elbows to 90 degrees. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. NOTE: Do not perform this exercise if you have shoulder issues.

Bear Crawl – 1 minute

Bear Crawl

Begin in a quadruped position, hands under shoulders and knees under hips. Leading with your head, lift the knees off the ground and beginning crawling forward.

Set 2: Back/Biceps

Bent-over DB Row – 30 seconds

Bent-over DB Row

With dumbbells in your hands and a slight bend in the knees, hinge forward from the hips, keeping a neutral spine. Pull the dumbbells up toward the hips, lifting your elbows toward the sky, and then release back to the start.

DB Biceps Curl – 30 seconds

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Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org) <p>

Great Video of a Walrus Exercising! It Just Keeps Getting Better!! The Leg Lifts Totally Take The Prize!!! Absolutely Hilarious!!!

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