It’s that time of year; swimsuits, sleeveless tops, and short shorts. But, with all the summer fun, who has time to get to the gym? This workout will hit all your major muscle groups, burn lots of calories, and you can do it anywhere with a few pieces of basic equipment. All you need is a stability ball, a resistance band, and a kettle bell or dumbbell.
Circuit training is still the best way to burn fat while toning and sculpting your muscles. After warming up with 30 jumping jacks or 2-5 minutes of cardio, do the following exercises in order, with little to no rest in between to keep your heart rate up. Rest for 1 minute and then repeat the circuit 1-2 more times.
- Kettle bell squat + overhead press: works legs, glutes, abs, and shoulders. Perform 10-12 reps each side.
At the top of the squat, flip the kettle bell over and raise your hand straight up. Slowly lower back to start.
Squat with a wide stance holding kettle bell with an overhand grip. As you rise, lift your elbow toward the ceiling.
2. Plank + one arm row: Get in a pushup position with a kettle bell or dumbbell in one hand. While keeping a straight line from head to heal, abs tight, pull the weight up in a row. Do 10-12 reps and then switch sides. Works back and abs.
Keep feet wide for more stability and be sure not to rotate the body as you row.
3. Bicep Curl with Band: Stand feet hip width apart with resistance band securely under the instep of your shoes. Using your biceps, curl the handles up and slowly lower back down. Do 15 reps. Turn your hands out to the side for more challenge.
The side bicep curl adds an extra challenge and more definition to your biceps.
4. Lunge + Row: works back, core and legs. Perform 10-12 one side and then switch.
Attach a resistance band to a sturdy surface (around a bar or with a door stopper) and row while lunging.
5. Tricep Dips with Stability Ball: Beginners do without ball and feet on the ground. Works back of the arms. Do 10-12 reps.
Keep elbows pointed backward and backside close to the bench. The ball will add extra challenge!
6. Ball Ab Roll: Works core and challenges your balance. Perform 10-15 reps. Start in a plank with ball under shins. Use your lower abs to pull the ball forward. Keep legs straight for the most challenge (a pike) or bend your knees as you roll the ball toward your abs for beginners.
Picture shows the advanced ball pike. Bend knees toward abs as you roll under for less of a challenge.
Repeat these exercises 1-2 more times in a circuit. Be sure to stretch each muscle group at the end. Congrats! You just finished a full body blast circuit that’s going to leave you feeling strong and confident for whatever adventures this summer throws your way!