mermaid workout

Mermaid Workout

Get ready to feel like a beautiful, toned mermaid with this incredible TOTAL body workout! We designed your Mermaid Routine to target all the areas you want to tone up for summer, including your abs, obliques, thighs & arms. Oh YES!!

What you need for your Mermaid Routine:

a kettlebell (or 10-15 lb dumbell), a yoga mat, and some water!047347288393e057f6108bd7fdb9add5

This is one body sizzling, heart pumpin’ routine! 

Complete 10-20 repetitions of each move, 1-3 times. Remember to breather during each repetition and rest when needed.

Seashell

Warms up and tones the waistline

How to: Begin standing with your abs engaged, legs crossed and dumbbell or kettlebell over your shoulder. Keep your elbows soft and shoulder strong. Tip to the side as far as you can and stand back up, squeezing your obliques. Complete set and move to the other side.

Coral Reef Curtsy

Sculpts the inner and out thighs, calves, shoulders, core, and booty.

How to: Standing with a dumbbell or kettlebell over your shoulder, step back into a curtsy lunge. Driving all your weight into your front heel, stand up and abduct your leg out. Continue on one side then change sides.

Windmill

Cinches the waistline core

How to: Begin standing with your kettlebell over your left shoulder and your feet wider than hip distance apart. Face your right foot outward and roll your right hand down your inner thigh, as far as you can go. Squeezing your side body, come back up to a standing position.

Mermaid Dive

Tones the backs of the thighs, lifts the booty, and sculpts shoulders.

How to: Stand with your fins crossed. Slowly roll your kettlebell down your legs with soft knees and a tight core. Squeezing your mermaid glutes, stand up and upright row your kettlebell (keep wrists neutral). Alternate foot crossed half way through.

Seahorse

Strengthens the core, improves your balance and tones the triceps.

How to: Begin in tree pose, with your abs engaged and your foot on your inner thigh. Be sure not to rest your foot on your knee, but on your inner thigh or calf. Perform tricep extensions, keeping your balance. Switch legs halfway through.

Mermaid on the Rocks

Tones the abs, shoulders, triceps, back, and lower back.

In plank position, cross your feet and row one arm up. Squeeze your shoulder blade back, isolating those postural muscles.

Enchanted Bridge

Tones every muscles in the body and stretches.

How to: Begin in a plank on your forearms. Arching your upper back, roll your body forward into an upward dog position. Move into a downward and repeat.

Mermaid

Shapes waistline and lower abs.

How to: Laying on your side, feet crossed, roll onto your bum a little for cushion. Lift your legs up into the air, squeezing your core.

Rainbow

Shapes waistline and lower abs.

How to: Laying on your side, with your fins crossed, roll onto your bum a little for cushion. Lift your legs up into the air, squeezing your core.

Making Waves

Tones every muscles in the body and stretches.

How to: Begin in a plank on your forearms. Arching your upper back, roll your body forward into an upward dog position. Move into downward and repeat.

 

Sources:

NEW BIKINI SERIES WORKOUT ~ THE MERMAID!