Attention Sea Queens: This Mermaid Workout Is Going to Kick. Your. Booty!

Updated on 4/18/2018 at 1:55 PM

Tone It Up

Gearing up for a Spring break or Summer vacation? Let's get in the seaside mindset, mermaid style! The Tone It Up trainers and creators of Studio Tone It Up Katrina and Karena created this mermaid workout (yes, seriously!) exclusively for POPSUGAR.

"We want you to feel your happiest, healthiest, and most confident ever on your next getaway," Karena and Katrina told POPSUGAR. "So we created a total body-toning routine, inspired by the beautiful beaches here in California: the Mermaid Workout!"

No muscle group is skipped with this one. "This routine tones every inch of your body, focusing on sculpting your gorgeous arms, abs, obliques, and booty. All you'll need is a set of eight- to 12-pound dumbbells and a mat. For amazing results, complete 16 reps of each move per set, three sets total."

Seashell Squat

Target: Tones your booty

Start standing with your feet slightly wider than hip-width apart and toes pointing forward.
Hold a dumbbell in each hand with your palms facing your body.
Keep your chest lifted and push your hips back and lower your booty down until your thighs reach a 90-degree angle. Make sure your knees don't go over your toes.
Push through your heels to return to your starting position.
Do 16 reps.

Sandy Curl and Press

Target: Sculpts your biceps, shoulders, and core

Start standing with your feet hip-width apart.
With your core engaged, lift your right leg to balance.
Hold a dumbbell in each hand with your hands in front of your thighs.
Curl the weights to your shoulders and then press the dumbbells over your head as you straighten your arms and flip your palms.
Slowly reverse the movement to return to the starting position.
Do eight reps on one side, then switch legs and do eight more reps on the other side.

Walkout and Push-Up

Target: Tones your core, chest, and shoulders

Start standing with your feet hip-width apart.
Bend forward and place your palms on the ground, bending your knees if needed.
Walk your hands out until you're in a high plank position with your wrists directly below your shoulders.
With your core engaged, bend at your elbows and lower your torso toward the mat to perform a push-up.
Reverse the movement and return to standing.
Do 16 reps.

Mermaid Crunch

Target: Sculpts your obliques

Lie on your left side with your left arm bent, supporting your upper body, and your right arm behind your head.
Lift your legs about a foot off the ground; this is your starting position.
Keeping your feet together, draw your knees and right elbow to meet over your torso, then extend your legs back to start.
Do eight reps on the right side, then repeat on the left side.

Wave Plank and Triceps Extension

Target: Strengthens shoulders, triceps, and core

Start in a high plank position with your wrists directly below your shoulders and a dumbbell in each hand.
Raise your right elbow to your torso, keeping your arm close to your body, then extend your right arm back.
Slowly reverse the motion and bring the dumbbell back toward your body.
Do all on one side, then repeat on your left arm.
Do eight reps on each side.

Starfish Crunch

Target: Sculpts your core

Lie on the ground with your arms and legs extended so that you're creating an "X" position on the ground.
In one movement, lift shoulders and legs off the ground and hug knees to chest, engaging core to come up.
Slowly lower back down.
Do 16 reps.