Warm up with a 20 min light jog or power walk.
Lying Down Chest Press
- Lie down, flat on your back. Hold a dumbbell in each hand straight overhead, palms facing forward away from the body.
- Slowly lower the dumbbells down toward the chest, bending at the elbows and goal-posting the arms, keeping your chest puffed out.
- Once the weights are parallel to the body, squeeze the chest, bringing the dumbbells back to the starting position.
- That is one rep, repeat for the number of reps listed.
T Raises
- Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
- Hold dumbbells comfortably at your sides, wrists facing inward.
- Keep your arms straight and raise your arms straight in front of your body to shoulder height.
- Keeping your arms at shoulder height, move your arms to the sides, even to your shoulders in a lateral raise position, forming the shape of a T.
- From here, slowly, lower the dumbbells back to the starting position.
- That is one rep, repeat for the number of reps listed.
Balance Hammer Bicep Curls
- Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
- Transfer all of your weight over to one standing leg.
- While balancing on one leg, hold dumbbells comfortably in front of you, writs facing inward, toward your body.
- Keeping your elbows tucked in to your sides, curl the weights up towards your shoulders contracting your biceps; keeping your writs facing inward, toward your body.
- Balance on the same leg for entire first set of reps, switch legs for second set.
Overhead Tricep Extensions
- Stand with your feet hip distance apart.
- Hold one dumbbell with both hands or hold one in each hand, with elbows tight to your ears, bend at the elbows, dropping the dumbbell(s) behind your head.
- Then, straighten your arms, lifting the dumbbell straight overhead. This counts as one rep. Repeat for the number of reps listed.
Bent Over Single Arm Row
- Place your left knee and left hand on a bench or rest your left elbow on your left knee; hinging at the hips.
- Hold a heavy dumbbell in right hand, arm extended.
- Pull your arm straight up towards the ceiling, leading with your elbow. Pulling your elbow back towards your hip and squeezing your back.
- Hold for a second at the top of the movement and return to the starting position. That is one rep, repeat for the number of reps listed.
Bonus Burnout – Circuit
- Perform each exercise (as outlined above) for 1 minute.
1 Minute Lying Wide + Narrow Chest Press
1 Minute T Raises
1 Minute Balance Hammer Curls {30 sec per leg}
1 Minute Overhead Tricep Extensions
1 Minute Bent Over Single Arm Row {30 seconds per arm}
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.