Workouts

Summer workout

Improve your overall fitness and strength this Summer with these exercises.

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Summer workout

Strong Summer
Try this Summer workout to target all areas. Strengthen your arms, abs, thighs and back with these simple exercises you can do at home or at the gym.

Before you start:

Warm up
It’s important to warm-up before you get into your exercises. Get your blood pumping with a brisk walk before you start.

Reps
Start out easy with reps for one minute at a time. Create a circuit of all six exercises by doing them one after another in single sets. Repeat the circuit up to three times and do it two to four times a week for best results.

 

Get started:


1. Jump squats

Works: Your thighs and bottom.
How-to: Stand hip-width apart. Bend at the knees as if you were sitting back into a chair. Push your hands behind you as you squat. Jump upwards into the air and reach your arms up above you. Land back in the squat position with your arms by your side. Continue jumping.
Jump squats


2. Crunches

Works: Your upper abs.
How-to: Lie on your back with your knees bent. Extend your arms straight out in front of you. Exhale and lift your shoulderblades off the floor towards a 45-degree angle and reach your fingertips towards your knees. Inhale and slowly lower your shoulderblades back down again. Repeat.
Crunches


3. Side plank

Works: Your arms and core.
Equipment: A mat or towel.
How-to: Lift your body off the ground and support your weight with your right hand and the side of your right foot. Stack your left foot on top of the right and extend your left arm out straight. Contract your abdominals and breathe in this static hold.Swap sides and repeat. 

Tips: To make it easier, drop your bottom knee to the mat.
Side plank


4. Push-ups

Works: Your chest and arm muscles.
Equipment: A mat or towel.
How-to: Start in a high plank position with feet hip-width apart and hands slightly wider than shoulder-width apart. Inhale and lower your body in one straight line until your chest nearly touches the floor, making sure your hips don’t sag. Exhale and push yourself back up to start position. Repeat. To make it easier, do the exercise on your knees.

Tip: To make it easier, do the exercise on your knees.
Push-ups


5. Skipping

Works: Your whole body
Equipment: A skipping rope.
How-to: Keep your upper body relaxed while jumping a quarter-inch off the ground and skipping so the rope touches just in front of your toes. Keep a slight bend in your knees and your elbows close to your sides while your wrists do the work. Skip on the spot for 1 minute. If you don’t have a skipping rope, just pretend.
Skipping


6. Wide rows

Works: Your upper back.
Equipment: A fitball and hand weights.
How-to: Lie face down with your chest on the fitball and your feet on the ground, hip-width apart. Hold the weights with your arms extended towards the floor. Squeeze your shoulderblades together as you bend your elbows and raise your arms to the side. Lower the weights slowly back down to the start position. Repeat.
Wide rows