Welcome to week one of our three-week Bring on Summer program workouts. If you’d like to view the full complimentary program, which also includes additional workouts, meal plans and recipes, and other healthy-habit tips, you can do so here.
The Workout
This workout is comprised of three circuits. Complete all exercises in a given circuit consecutively, one set each, and then take your rest before moving onto the next circuit. Continue until you’ve finished all sets. Repeat the full workout a total of three times throughout the week.
Circuit A
Sets: Three
Lunge
Reps: 15 (each side)
- Stand with your feet shoulder-width apart.
- Step forward with one foot and gently touch your opposite knee to the ground.
- Push through the ground with your front lunging foot to return to your starting position.
Dumbbell Front Raise
Reps: 15
- Stand with your feet shoulder-width apart.
- Hold the dumbbells in front of you with your arms down, gripped so your palms are facing the side of your thighs.
- Brace your abs.
- Lift the dumbbells upward to shoulder height, keeping your arms straight, before lowering back to the starting position.
Glute Kickback
Reps: 15 (each side)
- Position yourself on your hands and knees, placing your hands directly under your shoulders and your knees directly under your hips.
- Keep your spine straight and contract your abs prior to movement.
- Keeping your knee bent at 90 degrees, extend one leg up, contracting your glute until the back of your foot is facing up and your thigh is slightly past parallel to the ground.
- Return to the starting position without touching your knee to the ground.
Circuit B
Sets: Three
Glute Bridge
Reps: 15
- Lie down on the floor on your back. Bend your knees and place your feet flat on the ground. Lay your arms at your side with your palms facing down.
- Push your feet into the ground (focus your push in your heels) and lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
- Squeezing your glutes, hold the top position for two seconds, then lower to the starting position.
Triceps Kickbacks
Reps: 15
- Stand with dumbbells gripped in both of your hands.
- Keeping your back straight, bend forward, roughly 45 to 55 degrees from your hips.
- Keeping your arms next to the side of your body, bend them 90 degrees at your elbow.
- Extend the lower part of your arms until they’re straight, squeezing your triceps at the top for a quick second.
- Return to the starting position.
Plank
Reps: 30 seconds
- Lie on the floor face down. Place your hands flat on the floor, just below your shoulders.
- Contract your abs and glutes prior to starting the movement.
- Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
- Hold the top position for 30 seconds.
- If you feel it in your lower back, tighten your abs more. If the feeling continues, reduce the time and do multiple sets until you have held the top position for a total of 30 seconds.
Circuit C
Sets: Three
Pushups
Reps: 15
- Position yourself on your hands and knees, placing your hands slightly wider than shoulder-width apart.
- Lift your knees off ground and bring your feet back until your body is in a straight line.
- Keeping your elbows slightly below your shoulders, lower your body until your chest nearly touches the floor.
- Push through the ground to lift yourself back to starting position.
Dumbbell Bench Row
Reps: 15 (each side)
- Place a dumbbell on the floor next to a flat bench.
- Bend forward at your hips, keeping your back straight, and place one hand and one bent leg of the same side on a flat bench.
- Keeping your arm straight, grab the dumbbell on the floor, keeping a neutral grip (palms facing your body).
- Focusing on pulling your elbow up, bring the dumbbell toward the lower part of your chest, squeezing your back at the top.
- Slowly lower the weight until your arm is straight.
Side Plank
Reps: 15 (each side)
- Lie down on your side with your feet together, one elbow directly below your shoulder, and your forearm flat against the ground.
- Contract your glutes and abs.
- Pushing through the ground with your forearm, raise your hips and knees off the ground until your body is straight.
- Hold at the top for one second. Return to starting position.
