Bikini Body Workout: Complete Cardio and Sculpting Routine
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Pages in this Story:
- The Strength Circuit
- Squat Progression
- Push-Up Progression
- Lunge Progression
- Shoulder-Press Progression
- Hip-Lift Progression
- Toe-Reach Crunch
- Bicycle Abs
- Plank
- Pick Your Favorite Cardio
Shoulder-Press Progression
4. Shoulder-Press Progression
Targets shoulders, upper back
Level 1: Overhead Dumbbell Press
- Stand with feet hip-width apart, holding dumbbells with elbows bent 90 degrees at chest or shoulder height.
- Slowly press weights together overhead. Pause, then slowly lower to start. Repeat.
Level 2: Overhead Dumbbell Press/Upright Row
- Do the overhead press in Level 1 for 30 seconds. Then lower arms to sides, turning palms to face your body.
- Leading with elbows, pull shoulder blades together and slowly bend elbows, raising hands to chest level. Pause for 1 count and lower. Repeat for 30 seconds.
Level 3: Overhead Press/Lateral Raise (not shown)
- Do the overhead press in Level 1 for 30 seconds. Then lower arms to sides, palms facing each other.
- Slowly lift arms out to shoulder height, keeping elbows slightly bent. Pause for 1 count and lower; repeat for 30 seconds. (Note: You might need to use less weight here.)
Next: Hip-Lift Progression
