Summer Lovin' Workout 4

This series is about your entire bod—not just your bum or your abs—because when we’re wearing tanks, shorts, and swimsuits, we need to focus on it all, right? Each workout, we’ll hone in 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
Warm up: bodyweight
30 seconds each: shoulder tap planks, around the world lunges (30 seconds per leg), push-ups, jump lunges, and low plank.
SUPERSET 1: barbell (complete 3 times)
10 Bulgarian split lunges (each leg)
10 marching planks
10 bent rows
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30-second wall sit
150 vertical feet**
SUPERSET 2: kettlebells, dumbbells (complete 3 times)
10 single-leg deadlifts (each leg)
100’ farmer carry
10 bench chest flyes
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30-second wall sit
150 vertical feet**
SUPERSET 3: kettlebells, dumbbells (complete 3 times)
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30-second wall sit
150 vertical feet**
SUPERSET 4: bodyweight (complete 3 times)
10 oblique v-ups (each side)
50 mountain climbers
50 oblique mountain climbers
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 onto the handles.