Workout

GET THE PERFECT SUMMER WORKOUT!


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PERFECT SUMMER WORKOUT:

Looking for the perfect beach body? We have the right prescription! Here’s a plan that utilizes high-intensity resistance training with cardio.

You do know that weight resistance training is the best way to burn excess fat and calories, compared to only cardio. This routine is simple and you can adjust it depending on what’s available at your gym.

Basically, during your rest periods, rather than slumping over the machine or sitting down on the bench, you’ll be moving to a jump rope, stationary bike, or any piece of cardio equipment available to you.

Remember to keep the weight on the lighter side, execute more reps so you don’t over-train your body. Incorporate a variety of techniques into your workout routine and superset smaller exercises with H.I.I.T. principles. Never train your entire body in one workout. Stick to one or two muscle groups and train them in accordance with the suggested schedule:

JUMP ROPE:

  • 5sets
  • 30-sec reps
  • Rest
  • Can be subbed for a 10-minute cardio warm-up.

EXERCISE 1A

LEG PRESS

  • 3sets
  • 15reps
  •  Rest
  • Jump rope 30 seconds or do the Stationary Bike in between each set.

EXERCISE 1B

DUMBBELL SHOULDER PRESS

  • 3sets
  • 10reps
  •  30-40 sec reps
  • Jump rope 30 seconds or Stationary Bike in between.

EXERCISE 2A

DUMBBELL SUMO SQUAT

  • 3sets
  • 8reps
  • Rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 2B

DUMBBELL LATERAL RAISE

  • 3sets
  • 10reps
  •  30-40 sec rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 3A

MACHINE LEG CURL

  • 3sets
  • 12reps
  • Rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 3B

DUMBBELL FRONT RAISE

  • 3sets
  • 15reps
  •  30-40 sec rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 4A

DUMBBELL STEP-UP

  • 3sets
  • 6 reps
  • Rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 4B

DUMBBELL UPRIGHT ROW

  • 3sets
  • 10reps
  •  30-40 sec rest
  • 30 seconds jump the rope or get on to the bike.

EXERCISE 5A

STABILITY BALL CRUNCH

  • 3sets
  • 25reps
  • Rest

EXERCISE 5B

GENERAL PLANK

  • 3 sets
  • 20-30 sec reps
  • Rest

EXERCISE 5C

CRUNCH

  • 3sets
  • 20reps
  • Rest

So go ahead, do these every day with slight variations in the order you do them and get ready to hit the beach!