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
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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
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100 vertical feet*
SUPERSET 3: Plyometric Box (Complete 3 times through)
10 box jumps
5 flights of stairs
10 burpee lunges
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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.
