Don't sacrifice fun in the sun OR today's workout!
On a gorgeous Summer day, it can be tempting to skip your trip to the gym in favor of a beach day, dinner on the patio of your favorite restaurant, or backyard time with the kids instead. But hang on a second, what if we told you that you don’t need to sacrifice your workout, or your enjoyment of the beautiful Summer weather? Our quick Summer workout was designed to have you in and out of the gym in under 15 minutes so that you can do both! Of course, if you own just a few simple workout tools you will also be able to complete this routine from the comfort of your own home!
Be Consistent with Your Fitness Routine (and Your Diet!)
When it comes to building a beautiful Summer body, it is extremely important that you eat the right foods in proper portions. When you combine healthy eating with regular routines like this quick Summer workout, you will ensure that you reach your fitness goals in a timely manner! We have tons of nutritious recipes on the site, as well as dozens of well-thought out, tasty meal plans for you to choose from. These are some of our newest favorites:
- 7 Plant-Based Dinner Recipes Under 299 Calories
- 14-Day Meal Plan for Shrinking My Waistline
- 7-Day Meal Plan to Get You Hooked On Clean Eating
- 75 Best Weight Loss Recipes
- 7-Day Whole Foods Meal Plan for Beginners
Once you get your diet in check, you’ll be well on your way to a healthier, leaner Summer body. Performing the routine below at least 3 times per week in conjunction with a nutritious meal plan will provide you with visible results in just a few weeks!
A Quick Summer Workout Routine
Start out with bicep curls and work your way through a session packed with exercises like squats, jackknifes, triceps kickbacks, and more! In addition to targeting all of the areas that your bathing suit will show off, this mini workout will also boost your metabolism and have you out the door feeling toned, energized, and ready to enjoy the beautiful outdoors! Let’s not waste another minute of sunshine – get to it!
Equipment Needed: interval timer, one set of light to medium weight dumbbells
What to Do: Perform each exercise for 45 seconds, with a 15 second rest in between each move. Rest for 30 seconds after each round, completing the specified number of rounds for your current fitness level. It’s as easy as that!
Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
Exercises:
1. Bicep Curl
2. Arnold Press
3. Dumbbell Squat
4. Dumbbell Jackknife
5. Two-Arm Dumbbell Row to Triceps Kickback
6. Squat with a Bicep Curl and Press
Be sure to watch the instructional videos for each exercise below, before beginning the routine!
Instructional Videos
Bicep Curl
Arnold Press
Dumbbell Squat
Dumbbell Jackknife
Two-Arm Dumbbell Row to Tricep Kickback
Squat with a Bicep Curl and Press
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