#WorkoutWednesday: The Best Summer Workout
Whether you’re breaking a sweat regularly or totally slacking, it’s time for a change. Try this awesome summer workout routine that will shock your muscles into tremendous shape. Take note to do this routine in a circuit, however, most importantly, at your own pace. The importance of fitness is to not over-do yourself and to go at a rate that you feel you can keep up with. Gradually increase your workload or pace over time, at a rate that you are always comfortable with. Remember that progress is important, but form, technique and overall health is what your focus should be.
Sumo Deadlift Shuffle
Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly. Step your left foot out to the left, bending your knees and pushing your hips back to lower yourself into a squat until the other end of the dumbbell hits the floor. Explosively push off your left leg and bring your feet together, then repeat with your right leg. Continue alternating.
Dumbbell Shotput Press
Hold a dumbbell in your right hand just above your shoulder; place your right foot two feet in front of your left, knees slightly bent. Drive through your right heel and press the weight overhead, pivoting your feet to the left to turn 180 degrees. Reverse the move to return to start. That’s one rep. Switch sides halfway through the set.
Dumbbell Pivoting Goblet Squat
Stand with your feet hip-width apart and hold one end of a dumbbell in both hands in front of your chest, elbows bent. Bend your knees and push your hips back until your thighs are parallel to the ground. As you stand, pivot both feet 90 degrees to the right (b). Rotate back to center and quickly complete another rep, rotating to the left. Continue alternating.
Split-Stance Alternating Bent-Over Row
Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating.
Dumbbell Walking Halo
Hold a dumbbell horizontally in front of your chest. Step forward with your right foot and circle the weight clockwise around your head. Take a step with the left foot, moving the weight counterclockwise. Continue alternating.
Dumbbell Skier Swing
Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. push your hips back and bring the weights slightly behind you, then quickly thrust your hips forward and squeeze your glutes as you swing the dumbbells above your head. Return to start and continue in fluid motions.
Dumbbell Blast-Off Pushup Hold
Get into a pushup position, your hands resting on dumbbells and feet slightly more than hip-width apart. Push your hips back until they’re near your ankles, keeping your body low and back flat. Quickly push through your toes back to the starting position. That’s one rep.
Dumbbell Rotational Lunge
Hold the ends of a dumbbell in front of you at shoulder height, arms extended. Step your left foot back, bending both knees and lowering the dumbbell to the outside of your right hip. push through your right heel to return to start. Repeat, stepping your right foot back and moving the dumbbell to your left hip. Continue alternating.
Dumbbell Drop-Step Overhead Ax Chop
Grab one end of a dumbbell in both hands and hold it overhead, standing tall with your feet hip-width apart. Step your right foot back, rotating 90 degrees to the right, and lower the dumbbell behind your head as you bend your knees. push through your right heel to return to start. Repeat, stepping back with your left foot and pivoting to the left. Continue alternating.
Dumbbell Side Plank Archer Rows
Get into a pushup position with your hands resting on dumbbells and feet slightly more than hip-width apart. Row the left weight to the side of your chest while rotating to the left into a side plank. Reverse to return to start. Switch sides halfway through.