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Just in time! Here’s the summer body workout you really need. Build strength in your core and other large muscle groups with tempo and intensity that get results. You can do it anywhere – at home, at the park, or at the beach.
Here’s How it Works
Follow these strength circuits every other day, alternating with moderate to high-intensity cardio workouts on the other days. Begin with a five to ten minute warm up – slow jog, walking briskly, or jumping jacks. Then, go through the circuits three times each, keeping the tempo fast with a 30 second rest in between each exercise. Over time, increase your intensity so things don’t get too easy.
Circuit #1
- Squat and Jump(AKA Burpees) – Stand with feet shoulder-width apart. Squat down, with your knees behind your toes, and put your hands on the ground. Jump into a push-up position with your arms straight, do a push up, and then jump back into a squat. Jump as high as you can with your arms straight up, and land softly with your knees slightly bent. Repeat for one minute.
- Mountain Climber – Begin in a push-up position with your hands directly under your shoulders. Stagger your feet so your right knee is bent under your chest and your left foot is behind with the knee slightly bent. Bring your left knee in and your right knee back in a powerful motion, and then quickly alternate positions. Repeat for one minute. This is ideal exercise for a lateral trainer.
- Toe-Touch Kick – Begin with feet shoulder-width apart and hands overhead with your fingers intertwined. Kick your right leg forward, at least waist high, and bring your hands down to meet your toes. Quickly switch legs. Repeat for one minute.
- Shadowbox – Begin with feet shoulder-width apart. Make a fist and assume a fighter position, with your elbows close to your body. Alternate arms and swing punches – straight out, low, high, and curving, while you bounce and shift your weight lightly on your feet. Repeat for one minute.
Circuit #2
- Tricep Dip – Sit on the edge of a chair with your legs extended and grip the seat with your hands. Move your butt forward off the seat, with your knees bent slightly. Bend your elbows and lower your butt toward the ground, then straighten them to come back up. Do 12 reps.
- Cobra Hold – Lie facedown on the ground, extend your legs, and put your arms by your sides, with palms facing up. Don’t use your hands or tighten any part of your lower body, and slowly raise your chest and shoulders. Rotate your thumbs up and bring your shoulder blades closer together. Hold for 60 seconds or as long as you can.
- Plank – Begin with your legs extended and weight resting on your elbows. Keep your feet hip-width apart, elbows shoulder-width apart, and hands clasped. Contract your abs, and tuck your toes to lift your body into a straight line from head to heels. Hold for 60 seconds or as long as you can.
