Summer Lovin' Workout 3
It’s the whole package: shoulders, buns, legs, and abs. Work ‘em all to get your body ready for summer!
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 focus 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, lower body emphasis
Warm up: Bodyweight
30 seconds each: sumo squats, around the world lunges (30 seconds per leg), wall sit, jump lunges, and low plank.
SUPERSET 1: Barbell and Stability Ball (Complete 3 times through)
6 Romanian deadlifts (heavy)
20 Romanian deadlifts (light- cut previous weight in half)
20 hamstring curls
——————————
100 vertical feet*
SUPERSET 2: Barbell (Complete 3 times through)
6 back squats (heavy)
20 back squats (light- cut previous weight in half)
45 second wall sit
——————————
100 vertical feet*
SUPERSET 3: Plyometric Box (Complete 3 times through)
10 box jumps
5 flights of stairs
10 burpee lunges
——————————
100 vertical feet*
SUPERSET 4: Body Weight (Complete 2 times through)
15 in and outs
15 leg lifts
30 second low plank
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 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.
You might also like
Explore Heart Rate Training with the ActivePulse™ Training Series
When it comes to a customized, interactive workout experience, it doesn’t get better than heart rate training. Our new, groundbreaking feature called ActivePulse uses your heart rate to personalize your workout. It’s the newest way to experience an interactive, personalized experience with iFIT. What is ActivePulse? ActivePulse is iFIT’s first heart rate training feature, designed for users who want to get the most out of their workouts. With ActivePulse turned on and a Bluetooth®-enabled heart rate monitor connected to your treadmill, the intensity of your workout will be automatically adjusted, based on your target heart rate zone. You will automatically be sped up or slowed down in order to maintain the ideal heart rate zone for your workout. This includes recovery, speed, or strength runs! Ready to explore ActivePulse? Try the ActivePulse Training Series! If you’re ready to try this new feature and put heart rate training to work for you, join the ActivePulse Training Series that covers all the basics of ActivePulse and heart rate training as you explore beautiful San Diego. Filmed in 2019, this six-part program is led by iFIT Trainer Tommy Rivs Puzey. Together, you’ll run through San Diego as you learn how to use the ActivePulse feature. You’ll also learn about the five heart rate zones, cardiac drift, and how your heart responds to stress. As you explore different zones, Tommy will continue to adjust your workout in order to set the perfect intensity for your fitness level. Disclaimer: This blog 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. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 30, 2021
Strengthen, flow, and sweat with the HIIT Yoga Strength Series
Build strength, boost your energy, and move with purpose in the HIIT Yoga Strength Series with iFIT Trainer Anamaria Ramirez. This nine-week program blends yoga flows, strength training, and HIIT-style cardio into efficient 15–30 minute workouts designed to challenge your body while supporting consistency. With a progressive structure and flexible options using bodyweight or light equipment, this series meets you where you are and helps you level up week after week.
January 20, 2026
Move, Sculpt, and Smile with Amanda Kloots’ New iFIT studio series
Short on time but still want a workout that feels uplifting and effective? The Full Body Sculpt HIIT Series with iFIT Trainer Amanda Kloots delivers quick, feel-good strength workouts you can do anywhere. With 10 to 30 minute sessions, minimal equipment, and a focus on consistency over perfection, this studio series makes it easier to press play, move your body, and actually enjoy your routine, right from your favorite workout app.
January 20, 2026
