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  • Hey, guys, it's Karena and Katrina from Tone It Up, and we're here on Livestrong Woman.

  • Get ready for that red, white and blue bikini, because this 4th of July, we're gonna have

  • a ball. Alright, we're gonna start out by making some Stars and Stripes. Take a seat

  • on your ball and slowly roll out until you're resting on your upper back. Arms are extended

  • overhead and open wide. And squeeze back up. This is a great move to target your chest

  • and also right where your tank top meets your arm there. Good. And your booty is lifted

  • to the sky, so you're also working your glutes. Good. Breathing. And from here, we're gonna

  • keep the hands overhead, bend it 90 degrees and straighten. So we're working our triceps

  • now. Still squeezing your glutes. Hips up to the sky. And now let's make some stripes.

  • I'll take one weight away. This move is trickywhen you roll to the side, you wanna roll onto

  • your shoulder like that and then roll to the other side. So you have a twisting motion

  • here. Keeping your core tight. A lot of balance as well. Still have hips up. Got it. It's

  • hard in the sand. Just a few more. You got it. This definitely targets the waistline.

  • Everything you wanna do for that bikini. And last one. Alright, and roll back up. Okay,

  • next is a move that really targets the abs. So come onto the ball. You'll roll out. Watch

  • Katrina here. You're on your forearms in a forearm plank position. And what are we gonna

  • do? We're gonna spell 4th of July. 4th of July. Ready, make a 4. T-H-O-F. You got it.

  • J-U-L and Y! Exclamation point. I love it, love it, love it. Alright, now you're gonna

  • go down into your ball. You grab one dumbbell. And get into the position where the small

  • of your backthe natural curve in your lower backis over that ball, and you're

  • gonna crunch up and reach for the stars. Good. Now remember, with this Have a Ball Workout,

  • we also have a recipe at the link below: Have a Ball on Livestrongit's a peanut butter

  • bite. And if you wanna be the biggest hit at 4th of July party that's the recipe. Yes.

  • It's so good. Everyone's gonna say "Where'd you get this?" Be like, "I dunno." Tone It

  • Up Peanut Butter Ballsour favorite. It's great for a post-workout snack as well. Yes.

  • Alright, a couple more. Last one. Good, alright. Now you're gonna stand up. Turn around. Grab

  • the other dumbbell again. And since we worked the chest, the triceps, everything forward,

  • and the abs, we wanna equal it all out and work the lower back and the core and those

  • postural muscles in the backthe back of the shoulders right were it meets your triceps.

  • So get yourself situated in the sand. My toes are sliding in the sand. There you go. I'm

  • trying to grip them. Dig! And now you're just gonna row. Good job. So when you do this move,

  • you can actually wedge your feet up against a wall somewhere. Karena has to really balance

  • with her toes in the sand. But this move is actually really, really great for those lumbar

  • muscles, the glutes, the postural muscles right here. Great work. A few more. 3, 2 and

  • 1. Alright, now we're going to have a Thigh Challenge. We're gonna have a ball. I've tried

  • this one other time, and there's a video onJust once? Yes, that one time. And there's

  • a video on our channel, and I did not win. Alright, soWe're gonna time each of us

  • and see who can balance longest. Alright. And if you do this at home, be carefulwe're

  • not responsible. Yeah, but tell us how long you go when you do it. Make sure nothing's

  • around you. Maybe have a friend stand next to you, in case you need to hold on to them,

  • but don't cheat. Okay. Alright. So you wrap your thighs around the physioball, and you

  • squeeze it with your inner thighs. Draw your belly button into your spine. Abs are tight,

  • and then time yourself. You can do bicep curls. She's really good at this. Shoulder press.

  • In college, we had to do all, like, classes with fitness and stuffpart of the exercise

  • physiology program. And people would stand on the ball with dumbbellsit's crazy. Wait

  • here, let me give you some dumbbells. Okay. Let's do those curls. Alright. Curls for girls.

  • Let us know, I mean, this isliterally, my inner thighs are on fire. So good. Alright,

  • we're gonna work on that. We hope you had a fun workout. Have an amazing 4th of Julyyou

  • all deserve it. And don't forget to subscribe to Livestrong Woman, and we'll see you next

  • week.

Hey, guys, it's Karena and Katrina from Tone It Up, and we're here on Livestrong Woman.

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B1 ball july roll workout triceps bikini

Fourth of July Bikini Workout | Tone It Up Tuesday

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    阿多賓 posted on 2013/11/12
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