Bikini arms pool

Strong, sculpted arms are yours bombshell!

Today’s new BIKINI ARMS workout takes you through a sequence of my favorite, ultra effective moves to tone your arms, shoulders and upper back. If you’re yearning for beautiful biceps and sultry shoulders, follow along below!

What you need for this workout: A pair of dumbbells & some water.

Choosing weights: Start with anywhere from 5-10 lb and work your way up from there as you get stronger. You can also do drop sets, which means you start with a higher weights and drop down to lower as your muscles become fatigued.

Incorporate this routine a few times a week from now until summer. Those arms will be so defined, everyone will be doing a double-take!

Download your on-the-go printable HERE! Just right click and select “Save Link As…”


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How strong and sexy do you feel after this upper body toning routine!? Let us know on Instagram, Twitter & on Facebook with the hashtags #BIKINISERIES & #TIUTeam! 


  1. Maggie Basile says:

    Loved this new workout! I felt so strong during the downward dog push-ups (I feel like I wouldn’t have been able to do those in the past) and when I was able to do all of the tricep push-ups on my toes.

  2. Heather says:

    Love the new workout! Where is your bikini top from, Karena?

  3. Brittney says:

    Loved this! Now lets amp up those plank walk ups to power push-ups and throw in 2 push-ups at the top of the plank! ;)

  4. karli_tonesup says:

    Great workout!!! I never used to workout my arms and hated anything plank but now I’m starting to love it!!

  5. Mimi Lopour says:

    Anyone else’s dog think they were going crazy when they were swimming it out at the end? Mine stood a foot from me giving me the funniest look the whole time.

    1. kp_Sparkles says:

      My cats think I’m crazy when i work out. They get scared and run away.

  6. I am super excited to try the workout! I just did your yoga and cowabunga videos and man was I sore!

  7. Lily Willow says:

    Just finished this! Great, great workout! You ladies will enjoy it! Thanks Karena!!

  8. karli_tonesup says:

    By the way, love the printables! I printed out a few to take with me to parks and the beach. If ya’ll could come out with a yoga printable that would be awesome!! :)

  9. Caroline Murphy says:

    Need to try this workout tonight! Where is the bathing suit that Karena is wearing in the video and the picture above? It’s kind of a half top — I love it!



  10. M says:

    Love Karena’s arm workouts – great work guys!

  11. My arms were BURNING after this. Love that you ladies push me to try harder. Going to get those Karena arms one day!

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