You can perform this exclusive workout on its own or as part of the Tone It Up Bikini Series 8-Week Challenge (start any time!) from Instagram fitness stars Katrina Scott and Karena Dawn. (Fair warning: You might see your body change like crazy!) All you’ll need is a kettlebell and a pair of dumbbells.
1. SINGLE-LEGGED BRIDGE
How to do it: Lie on your back with your arms along your sides and palms pressing into the ground. Bend your left knee and place the sole of your left foot on the ground. Extend your right leg and point your toes toward the sky. Keeping your hips square to the ground, press into your standing heel as you lift your butt straight up into a bridge. Lower down with control, keeping the leg elevated the entire time. Complete 15 reps, then switch legs, holding a dumbbell at your hip (pictured) for an extra challenge.
Where you’ll feel it: Your butt and the backs of your thighs.
2. SIDE LEG RAISES
How to do it: Start in a kneeling position with your right hand on your hip and left palm on the ground to a few feet to your side. From this position, stack your hips as you extend your right leg out to the side. Engaging your core for stability, lift your right leg straight up, then lower it with control. Complete 20 reps, then switch sides.
Where you’ll feel it: Your outer thighs, butt, and waistline.
3. DEADLIFT AND FLY
How to do it: Start with your feet together and knees soft. Hold a 5- to 8-pound dumbbell in each hand in front of your hips, palms facing each other and elbows soft. From this position, hinge forward from the hips as you extend your right leg straight out behind you, and open your arms out to the sides. Release your arms with control as you stand back up to starting position. That’s one rep. Complete 15 reps, then switch legs.
Where you’ll feel it: Your legs, butt, back, and shoulders.
4. JUMP SQUATS
How to do it: Stand with your feet about hips-width apart. Bend your knees as you sit your hips back into a squat, extending your arms out behind you. From this position, drive your arms forward and up for momentum as you press up through the heels to jump straight up. Land with soft knees as you settle back down into a squat. Complete 20 reps.
Where you’ll feel it: Your butt and legs.
5. SIDE LUNGE AND PRESS
How to do it: Hold the body of an 8- to 10-pound kettlebell with both hands at chest level. From this position, step your right foot straight out to the side. Keeping the left leg extended, bend the right knee as you sit your hips back into a side lunge. Next, press through the right heel as you come up to stand on the left foot, bringing the right knee to hip level and pressing the dumbbell up overhead. That’s one rep. Complete 15 reps, then switch sides.
Where you’ll feel it: Your legs, butt, core, and shoulders.
6. KETTLEBELL SWINGS
How to do them: Begin with your legs shoulders-width apart and feet angled 45 degrees outward. With an overhead grip, palms facing down, hold an 8- to 15-pound kettlebell with both hands and let it hang down in front of your body. Keeping your chest high, bend your knees as you swing the kettlebell down between your legs. From this position, extend your legs and drive your hips forward as you squeeze your butt and raise the kettlebell straight up in front of you. Return to starting position with control to complete one rep, and repeat for a total of complete 20 reps.
Where you’ll feel it: Your thighs, butt, and core.
7. BENT LEG KICKBACKS
How to do it: Start in a tabletop position with your forearms on the ground, elbows directly beneath your shoulders. Keeping your foot flexed and knee bent 90 degrees, lift the heel straight up behind you. Next, extend your right leg out and up, squeezing your butt at the top. Bring your knee back to starting position with control to complete one rep. Repeat 20 times on each side.
Where you’ll feel it: Your butt.
Source : www.cosmopolitan.com