It's been scorching hot here in Calgary for the last few days. Although I prefer slightly cooler temperatures, it has me realizing the summer is officially here. I thought that for today's workout I'd go with summer theme, so I designed one that would get you ready to spend time on the beach.
Each mini circuit has two strength exercises along with two minutes of cardio. Do twelve sets three times of each strength move (resting 30 seconds between each set) before moving on to the next one. When you get to the cardio, do it for two minute before taking another thirty second rest. Then move to the next mini circuit. The circuits alternate between upper body and lower body, so you get a full body workout by the time you're done the workout.
As usual, make sure you do a proper warm up and cool down for five to ten minutes each. Although they might be tempting to skip, they're so important to get your body ready to work and then letting it recover after the workout is done. I'm all about quick workouts (really, who wants to spend more time than they have to in the gym), so that's how I like to design them too.
The only equipment you need are dumbbells, a bench, and a wall. For the weight of the dumbbells, pick something that it heavy enough that you can only do 12 reps, but light enough that you can recover relatively quickly. It might take some trial and error to figure out the right weight for each move, but that's okay.
In case you're unsure of any of the exercises, here are links for how to do them:
- Overhead press
- Bent over row
- Jumping jacks
- Donkey kicks
- Wall sit
- High knees
- Dumbbell chest press
- Bent over fly
- Glute bridge (it's the second exercise on the list)
Be sure to check out all the other workouts I’ve created on the Workout page.
As always, be sure to check with a doctor before beginning to exercise. In addition, always listen to your body and modify as needed.
Are you going to be spending any time on a beach this summer? Leave a comment below telling me where.