Follow this get-lean routine and, after two weeks, it'll be time for that slow, sexy sashay out of the water.
Fitness coaches Katrina Hodgson (left) and Karena Dawn have helped millions of women sculpt a dream body via their website, ToneItUp.com. Now these "new faces of fitness"—Jane Fonda's words!—are sharing their bikini-body plan exclusively with SELF.
What you'll need A pair of 5- to 8-pound dumbbells and a mat or a towel
The plan Do two sets of 12 reps of each move every other day. To see results fast, don't forget to add our quick cardio intervals to your routine!
Stand with feet hip-width apart, a dumbbell in both hands at chest. Squat, bringing weight across torso to left side. Stand, lifting right knee to hip height, as you twist torso to raise weight to head height on right side (as shown). Do 12 reps. Switch sides; repeat.
Lie faceup with knees bent, arms down. Push arms against ground and straighten legs directly over hips, toes pointed, to start. (Wobbly? Brace lower back with both hands throughout.) Extend right leg behind head, keeping left leg straight up (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.
Start in plank position with wrists directly under shoulders, abs engaged. Bring left knee to left elbow, then extend left leg behind you above hip height, foot flexed (as shown). Do 12 reps. Switch sides; repeat.
Stand with a dumbbell in each hand. Keeping knees soft and back flat, bend forward, pushing hips back as you lower weights along legs as far as you can (as shown). Return to standing, raising right knee to hip height as you flip wrists to curl weights to chest; return to start. Repeat on opposite side for 1 rep. Do 12 reps.
Start in tabletop position, facing up, with feet and palms flat on ground, knees bent, hips lifted and elbows locked. Contract abs as you bend elbows until butt hovers above ground, and extend right leg at a 45-degree angle, foot flexed (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.
Sit holding a dumbbell in each hand at chest, palms facing out. Lift feet off ground, knees bent, and lean back at a 45-degree angle, to start. Keeping abs engaged, straighten arms and legs (as shown). Return to start; repeat. Do 12 reps.
Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.
Reach and Squeeze
Lie on right side, propped up on right forearm, legs stacked with bottom leg bent, a weight in left hand, left arm extended overhead. Lift hips off ground into a side plank to start (as shown). Bend elbow and bring weight to shoulder as you lift top leg as high as you can. Return to start. Do 12 reps. Repeat on opposite side.
Quickie Cardio Blasts
The very best way to shed flab fast: cardio intervals that toggle between bursts of work and periods of recovery, Dawn and Hodgson say. They'll rev your metabolism to help you zap more calories after you sweat. Your goal: four sessions a week.
Got 18 minutes?Walk at a quick clip for 2 minutes, then sprint as fast as you can for 1 minute. Now do it five more times.
Got 24 minutes?Warm up on a Spin or road bike for 6 minutes. Stand and pedal all-out for 30 seconds, then sit and cruise at a moderate pace for 30 seconds. Go easy for 2 minutes. Repeat five more times.
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