Summer is upon us. Everyone is waiting for the perfect workout to help get toned and beach ready.
Here’s how this full body program works
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First gather all the equipment you need (stability/swiss ball, and weighted ball) and keep it close by. Complete each exercise for a minute, once you have completed the first exercise, you move onto the next. Once you have done all 10 exercises, start again at number 1. You should complete 3 cycles of these exercises and rest for 1 minute in between each cycle.
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1) Ball slams
Holding a weighted ball over head, engage your core while standing shoulder width apart, throw the ball down to the ground while ending in a squat.
2) Swiss ball hamstring roll ins
Lie on your back with your heels on top of a swiss ball. Engage your core and use your heels to roll the ball in towards your buttocks. You should feel your hamstrings engage!
3) Wall jumps
Facing a wall, jump up and touch the wall. Every time you jump aim to reach higher on the wall.
4) Glute circles
Go on your hands and knees. Using your right leg, bring your knee perpendicular to the floor, while maintaining straight hips. Extend your heel out behind you (your right leg should now be straight behind you). Do each side for 30 seconds and then do the same on the other leg finish the movement as you bring your knees back to starting position.
5) Wall sits
Pick a comfortable spot on the wall. Place your back against the wall with your knees out in front of you at a 90-degree angle. You should look like you are sitting against the wall. Make sure your knees don’t go over your toes. Love the burn!
6) Lateral plank
Get into high plank position (on your hands not forearms). Engage your core. Take your right leg and hand and shuffle to the right while maintaining your plank position, follow with your left hand and foot. You will be shuffling to the right, once you travel for 30 seconds stop and then repeat in the opposite direction.
7) Lunge with a twist
Mmaking sure you have shoulders back and chest out, leading with your right foot, lunge forward so your knee is 90 degree angle over your foot. Simultaneously twist your upper body in the same direction while contracting your abdominals (place your left hand on your right knee and your right hand on your right glute). Make sure you are maintaining your form. Once you have completed your right leg, alternate with your other leg.
8) Tricep dips
Find a bench or stair and position your hands shoulder with apart. Slide your buttocks off of the off the front of the bench so that your legs are extended in front of you. Straighten your arms, but maintain a little bend at your elbows. Slowly lower your lower body towards the floor until your elbows are in a 90-degree angle. Keep your back close to the bench at all times and keep your chest out. Here you will press into the bench to straighten your elbows, which will bring you back to your starting position. This is your first rep.
9) Push ups
Lie facedown on a mat with your hands slightly wider than your shoulders. Put all of your weight on your hands and most of it off of your toes (if this is too difficult you can modify this by going on your knees). Contract your abs and keep your upper body upright so that there is no arch in your back. Look straight ahead and not down. Bend your elbows and lower your chest to the ground. When your elbows are slightly more bent than 90 degrees, stick your chest out, straighten your elbows, which will return you back to the starting position.
10) Jump squats
Sstart in a squat position with legs hip width apart. Drive hands behind you and explosively jump up. When you land back on the ground go right back into the starting position and repeat. Make sure to drive through your heels not your toes when you are jumping.
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