Hello from the beautiful Bordeaux, France countryside! Currently I’m on a cruise ship sailing around Europe and loving every second of it.
Since I’ve been traveling on and off over the past month, the Summer Sweat Series workouts that Lindsey of Nourish Move Love created have come in handy nearly every single day. They kick my ass, make me drip sweat and keep this girl happy while she tries to eat balanced on a food/wine cruise. HALPPPP.
By the way, can we talk about how awesome you all are? I can’t believe how many of you are following the SSS this year, making the meals and getting sweaty with us. Seriously, you rock.
If you haven’t heard of the Summer Sweat Series yet, you’re in for a treat. Please join our FB group or sign up for my emails to receive updates on workouts, meal plans and grocery lists! You can also follow us along on Instagram for inspiration.
Today I’m sharing a brand NEW BONUS workout for you to try in partnership with SSS sponsors Finish Line and adidas women! The workouts are full of challenging exercises that will make your heart pump hard! The entire circuit should only take around 20 minutes. Get ready to feel the burnnnnn.
What I’m wearing in the workout video:
BIKINI CARDIO CIRCUIT
Equipment Needed: Bodyweight
Description: Perform each exercise for 30 seconds each with no rest in between. Repeat entire circuit 3-4 times with 1 min rest between circuits
Warm-Up:Â Warm Up:Â Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.
Jumping Jacks
how to do it:
Stand with your feet together and your hands down by your side.
In one motion jump your feet out to the side and raise your arms above your head.
Immediately reverse that motion by jumping back to the starting position
Plank Pop Ups
how to do it:
Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
Jump your feet in towards your hands, shoulder width distance apart, getting your feet firmly planted.
Push your hands off the ground and come up into a low squat position, hand facing outward in front of your chest.
High Knees
how to do it:
Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
The arms should be following the motion
Touch the ground with the balls of your feet
Belly Flop Burpees
how to do it:
Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed.
Release your hands when your chest meets the floor.
Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed.
Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.
Heisman Bounds
how to do it:
Assume a half squat position facing 90 degrees from your direction of travel.
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Immediately push off and extend, attempting to bound to the side as far as possible.
Upon landing, immediately push off in the opposite direction, returning to your original start position.
Continue back and forth for several repetitions.
Jump Squats
how to do it:
Start with your legs shoulder width distance apart, arms comfortably at your sides
With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest
Keep your butt back and chest lifted as you explode up, pressing your hips up and forward
Push your arms back to power upward as you jump as high as you can straight into the air.
Land in soft, squat position and continue for desired reps
Criss Cross Jacks
how to do it:
Start in an upright, neutral position
Bring your arms out in front of you or above your head
Cross your arms in front of your chest/above your head while you jump your right leg in front of your left
Quickly reverse to return to start. Repeat, crossing your left leg in front of your right.
Mountain Climbers
how to do it:
Assume a high plank position with your arms completely straight.
Your body should form a straight line from your shoulders to your ankles, wrists directly under shoulders
Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can
Return to the starting position, and repeat with your left leg
Alternate legs as fast as you can for desired reps
Plyo Tuck Jump Burpees
how to do it:
Begin the exercise by standing firmly in place, feet slightly apart.
Next, drop into a squat, landing with both your hands on the ground.
In a fluid motion, keep your arms extended while you kick back your feet to high plank position
Immediately jump your feet in to meet your hands
Explode up, driving your knees towards your chest, attempting to touch them to the palms of your hands as you perform a tuck jump.
As you come back to the ground, land softly, keeping your knees slightly bent.
Repeat this movement entire movement
Fast Feet Run in Place
how to do it:
Start in an athletic position with your feet shoulder width apart and your hips low.
Arms slightly bent at your sides
Push through the balls of your feet and run in place quickly.
Sponsor love!
A HUGE thank you Finish Line and adidas women for sponsoring this year’s Summer Sweat Series. We put a lot of work into making this program a fun, engaging experience and none of this would be possible without their support.
Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.
Just finished this four times through. Woo that was tough, extra tough seen as I’m 11 weeks pregnant. Can’t wait to do it again when I’m not pregnant! I actually surprised myself at the plyo tuck burpees and made it all the way through them. The fast feet were a relief by the end of it.
Love the bodyweight exercises! It means I can do them when I’m travelling or even at home. Thanks so much for putting this all together. You two are amazing!
Love the video! You and Lee are adorable. The workout looks killer too!