This series is about your entire bod—not just your bum or your abs—because when you’re wearing tanks, shorts, and swimsuits, we need to work on it all, right? Each workout, we’ll focus on large muscle groups, using complex movements to get the most bang for your buck. Push through a solid mix of cardio and strength throughout the workout, then finish up each one with an ab burnout!
Today’s focus: Total body, upper body emphasis
Warm up: Bodyweight
30 seconds each: around the world lunges, push-ups, high plank, v-sit, shoulder pass-throughs, and triceps dips.
SUPERSET 1: cable machine and plyo box (complete 3 times)
10 push ups
10 forward-lunge chest flyes
10 triceps dips
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30-second low plank
125 vertical feet**
SUPERSET 2: cable machine, bar, and dumbbells (complete 3 times)
5 pull-ups
10 reverse flyes
10 biceps curls
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30-second wall sit
125 vertical feet**
SUPERSET 3: dumbbells and versa ball (complete 3 times)
10 squat-to-military presses
10 lateral raises
10 wall balls
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30-second high plank
125 vertical feet**
SUPERSET 4: stability ball (complete 3 times)
10 plank tucks
10 plank pikes
10/10 stir the pot
Cool down: 3–5 minutes of your choice
Emily Wiley
iFit Trainer
**Program your incline trainer to 18% incline (or as high as your treadmill will go). This should be performed as a sprint—complete it as quickly as possible without holding on to the handles.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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