Bikini Body Workout! Toned Arms

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Rock a hot beach body in four weeks with a little help from The Sweat Shop and GloryGirl Fitness. Each week a trainer from GloryGirl Fitness will show us how to tone each part of our physique. Designer bikinis at the ready!

Week One! GloryGirl Fitness owner Nadine Du Toit shows us how to ditch the bingo wings and get toned, sexy arms for the bikini season



Reptile Pushups
Start in a pushup position with your hands slightly wider than shoulder-width apart. If you’re a beginner, start on your knees or if you’re more advanced, start on your toes. Lower your body to the ground, keeping your hips at the same level as your upper body, then push up to the start. Bring your right knee to your right elbow, hold for one second then return leg to the start. Complete another pushup and repeat the knee tuck to elbow on the other side.
Sweat it! Complete six repetitions on each side.

nadine pic 2


Plank Walk Out On One Leg
Stand upright with arms next to your body and balance on one leg. Bend at the hips and place your hands on the ground in front of you. Try to keep your back in its neutral arch and don’t hunch. Remain balancing on one leg and start ‘walking’ your hands forward until your body is parallel to the floor and your hands are in line with your shoulders. For a more advanced move, add a pushup. Walk your hands back to your feet, all the time balancing on one leg, and slowly rise up making use of your hamstrings and your glutes. Repeat the move on the other leg.
Sweat it! Complete five to seven repetitions on each leg.


nadine pic 3


Spider Plank
Start in the pushup position with your hands directly under your shoulders and engage your core. Keep your hands on the ground and bring your opposite leg underneath your body, all the way through to the opposite side and place your heel on the floor. You need to focus to maintain your balance as this challenges your stability.
Sweat it! Complete five to seven repetitions each side.

nadine pic 4


Trainer Nadine Du Toit ( Photography IBP Make-up Inglot ( Clothing Lorna Jane Dubai ( ) Shot on location at Riva Beach Club (

nadine holding 2



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