*Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.
Goblet Squat + Calf Raise
how to do it:
- Stand holding the top of a dumbbell close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out.
- Push through the bottom of your feet to standing position coming up onto your toes into a calf raise
- Lower your heels to return to the starting position, and repeat for desired reps
Hopscotch Squats
how to do it:
- Bouncing off the balls of your feet, jump your feet wide.
- Hop back to center on your left foot, then jump your feet wide.
- Hop back to center on your right foot, and continue alternating in this pattern.
Messier Squats
how to do it:
- Position feet shoulder width apart and toes slightly pointed out, holding the dumbbell with both hand at the center of your chest
- Contract core and maintain an upright chest position
- Flex at the hips and knees by pushing in a backward motion to lower body into a wide squat stance
- Slowly lower hips until tops of thighs are parallel to floor
- Keeping your knees in line with your toes, shift to your center into a lateral lunge stance
- From this position shift hips through the starting position into the opposite lunge stance
- Continue to shift hips side to side while keeping your chest high and core tight
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.
Table Top Glute Stamps + Dumbbell
how to do it:
- Start in a tabletop position, knees under hips, hands directly under your shoulders
- Place dumbbell behind one knee bent at 90 degrees, flex foot and thrust foot up into the air activating your glutes and hamstrings.
- Perform all reps on one leg and switch legs for the second set
Dumbbell Swings
how to do it:
- Stand with feet shoulder width apart holding weight out in front of the body.
- Lower the weight back between your legs keeping your back straight (move your butt back not your knees forward). Â T
- hen thrust the hips forward squeezing those glutes and keeping the core tight to swing the weight up to approximately shoulder height.
- Continue this swinging movement with control for desired reps
Squat + Donkey Kick
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 push up, pressing your hips up and forward
- Return to standing position
- Bend your right knee to 90 degrees and kick it straight back towards the wall behind you
- Bring knee back into starting position and back to initial squat position
- Repeat squat and donkey kick back with your left foot
- Continue to alternate legs with a squat between each kick back
Lunge + Squat Jumps
how to do it:
- Stand with your left foot in front of you and point both feet forward. Lunge down while leaning your torso forward slightly without rounding your spine.
- Jump straight up, swinging your arms over your head and extending your torso.
- Land with both feet in a standard squat position
- Lower into a squat and explode up landing with your right foot forward in a lunge
- Continue to alternate lunge jump, standard squat, jump lunge
- Repeat the entire set for desired reps
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.
2 comments
Just found your site and decided to give this a try. Great workout! Thank you!
Perfect! Glad you liked this one!