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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. 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.