Fast and Fabulous Summer Workout

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On a gorgeous summer day, it can be tempting to skip your trip to the gym in favor of beach time, dinner on the patio of your favorite restaurant, or backyard time with the kids. But you don’t need to sacrifice your workout, or your enjoyment of the beautiful summer weather. Our quick summer workout is designed to have you in and out of the gym in under 15 minutes.

Start out with bicep curls and work your way through a session packed with squats, jackknifes, and tricep kickbacks. This mini workout will hit all of your target areas, boost your metabolism, and have you out the door, feeling toned and energized, and ready to enjoy the rest of your day.

Equipment Needed: interval timer (Gymboss is a free app), light-medium weight (5-10 lbs)

What to Do: Perform each exercise for 45 seconds, with a 15 second rest in between each. Rest 30 seconds after each round. Perform this workout three times per week for visible results.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Bicep Curl
2. Arnold Press
3. Dumbbell Squat
4. Dumbbell Jackknife
5. Two-Arm Dumbbell Row to Tricep Kickback
6. Squat with a Bicep Curl and Press

Bicep Curl

Arnold Press

Dumbbell Squat

Dumbbell Jackknife

Two-Arm Dumbbell Row to Tricep Kickback

Squat with a Bicep Curl and Press

Work hard and enjoy summer with these delicious foods:
15 Meatless Slow Cooker Recipes
29 Amazing Zucchini Recipes
14 Recipes to Get the Most Out of Summer Produce

We’re pinning the most delicious clean eating recipes on Pinterest and posting about fantastic workout challenges on Facebook. Don’t miss a thing! And stay informed by subscribing to our newsletter.

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