Summer Shredder
Happy almost summer!! I don’t know about you guys, but I am so ready for the summer. I can’t wait to be doing what I want, when I want. I keep hearing people talk about wanting to workout to get a “summer body.” Do you have a body? Is it summer? Then you have a summer body. You do not need to change the way you look to fit societal standards. Don’t let other people’s insecurities relay onto you. You are perfect the way you are. It is ok to want to change the way you look, and workout. However, just because it is summer and you will be wearing specific clothes does not mean that you should under eat and over exercise.
Working out is not just for losing weight or gaining muscle or changing your body in any way. I workout because I love the way that it makes me feel. I also love turning up my music, doing a workout, and dancing it out in between sets. During the summer, you have the sun shining on you, sweat dripping off of your body, and endorphins releasing all around you. A good summer workout is one of my favorite activities. I love to get my body moving, especially if I get bored.
In the summer, I know many people don’t like a long workout because there are other things you would rather be doing. So, I designed a few sets below for a quick summer shred. You could do a combination of these workouts, you could do just one, you could use them as a warmup, etc. Do what you want! You can also repeat the exercises more than is stated. These are sure to burn you out though.
Arm destroyer: 30 second intervals
I used 5 lbs for the first 3 exercises and 3 lbs for the last exercise
lateral raises
forward raises
fast shoulder press
push-up to down dog
fast punches
Do each exercise for 30 seconds and then take a 30 second break. Repeat this 3 times total.
Leg crusher: 30 second intervals
air squats
jump squats
left leg lunge, triple pulse: pulse 3 times and up
right leg lunge, triple pulse: pulse 3 times and up
jumping lunges
sumo squat pulse
Do each exercise for 30 seconds and then take a 30 second break. Repeat this 3 times total.
HIIT: 30 second intervals
high knees
jumping jacks (I add 3-5 lb weights)
burpees (I did the push-up and the jump)
squat to crunch (squat down, stand up, right arm to left leg, then repeat on the other side)
mountain climbers (for extra challenge: as your knee comes in, touch opposite knee to opposite hand)
Do each exercise for 30 seconds and then take a 30 second break. Repeat this 3 times total.
Ab killer:
9 minutes, 30 second intervals, no breaks, no repeats
leg drop to reverse crunch (Start lying down with your legs raised. Drop your legs, reverse crunch, legs out, legs back up)
crunches
starfish to toe touch right side (Start lying down in a starfish position. Take you right arm and touch your left leg as you crunch. You are really trying to reach here.)
starfish to toe touch left side (same thing as above, but other side)
bicycle crunches (challenge: right arm to left leg, then return to a hollow hold, then switch sides)
hip lifts (lay down, feet up, try to touch your feet to the sky without moving them)
plank hold
plank knee to elbow (get in a plank position, move your right leg into your chest, tap your right arm, then left, then right, then back. Then, switch legs)
deadbugs
side plank pulses left side
side plank pulses right side
tuck ups/jack knives (start in a hollow body and bring your arms and legs to the middle)
russian twist (really make sure you are twisting all the way to the side)
criss-cross legs with a leg raise (start lying down with your legs up, criss cross them down and do a leg raise to bring them back up)
heel taps (lay down and bend your legs, tap each heel)
extend and crunch (start in a hollow body and bring your elbows and knees to each other in the middle)
scissor switches (lay down but support yourself with your elbows, switch each leg up and down)
straight leg sit-ups
Booty burner:
30 seconds on
glute raises
glute bridge hold
glute bridge pulses
alternating heel raises in a glute bridge (in a glute bridge position, raise the right heel, then left, and keep going)
heel raise, glute bridge pulses (in a glute bridge with both heels up, pulse)
15 second rest
Repeat
donkey kick right side
donkey kick left side
fire hydrant right side
fire hydrant left side
15 second rest
Repeat
clam shell right
right leg raise (in a clam shell position, point the right leg (top leg)out to the side, raise it up and down)
forward circle right (in a clam shell position, right leg out, circle forward)
backward circle right (same as above, but backward)
Repeat on the other leg
After you repeat the other leg, 15 second rest.
Then, repeat it all again!!