Welcome to week two 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. (Find the week one workout plan 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
Reverse Lunge
Reps: 15 (each side)
- Stand with your feet about shoulder-width apart.
- Take a large step backward with one foot, gently touching your knee to the ground. Your other knee should bend to a 90-degree angle, with your trunk leaning slightly forward.
- Return to standing by pressing the heel of your standing foot into the ground and bringing your leg forward. Repeat on the opposite side.
Lateral Raise
Reps: 15
- Stand with your feet about shoulder-width apart.
- Hold the dumbbells so the palms of your hands are facing the sides of your body.
- Keeping your elbows slightly bent and even with your hands, raise the dumbbells out to your sides to shoulder level. Keep your elbows and hands at the same height the entire time.
- Lower back to the starting position.
Hip Opener With Rotation
Reps: 15 (each side)
- Start in the up position of a pushup.
- Bring your right leg forward to the outside of your right hand.
- Keep your left hand on the floor, even with your right foot. Make sure your left knee doesn’t touch the floor.
- Keeping your right arm straight, rotate your trunk, reaching toward the sky.
- Try to pull the toes on your left foot up toward your shin.
- Lower your arm to the starting position and repeat on the opposite side.
Circuit B
Sets: Three
Squat
Reps: 15
- Stand with your feet about shoulder-width apart. Brace your abdominals.
- Lower your body as if you’re going to sit in a chair. Keep your knees in line with your second and third toes, and keep your trunk from leaning too far forward.
- Once your thighs are parallel to the ground, push into the ground to move back to the starting position.
Overhead Triceps Extension
Reps: 15
- Stand with your feet about shoulder-width apart.
- Holding a dumbbell using both hands, tighten your glutes and abs.
- Lift the dumbbell above your head until your arms are fully extended. Your palms should face the sky and your elbows should be pointing forward. This is the starting position.
- Bending at the elbows, slowly lower the dumbbell behind your head.
- Slowly return to the starting position.
Reverse Crunch
Reps: 30 seconds
- Lie on the ground on your back, with your arms at your sides and your legs straight.
- Bracing your abs and glutes, bend your knees slightly as you lift your feet until they are above your hips, then straighten your legs while bringing your feet up to the sky, lifting your hips and back off the ground.
- Return to the starting position in a controlled manner, tapping your feet to the ground.
Circuit C
Sets: Three
Dumbbell Chest Press
Reps: 15
- Lay with your back on a bench. Holding two dumbbells, start with your elbows bent at 90 degrees and positioned slightly below your shoulders, squeezing your shoulder blades together and into the bench.
- Ensure your wrists and elbows stay in line with each other throughout the entire exercise.
- Slowly drive the dumbbells up until your arms are straightened.
- Squeeze your chest at the top, while keeping your shoulder blades on the bench.
- Slowly bend your elbows, lowering the weights out to the side just below your shoulders, until your elbows form 90-degree angles.
Dumbbell Row
Reps: 15
- Hold dumbbells in both of your hands in a neutral grip at the sides of your body.
- Keeping your arms and back straight, bend forward at your hips roughly 50 to 60 degrees.
- Focusing on pulling your elbows up, bring the dumbbells toward the lower part of your chest, squeezing your back at the top.
- Slowly lower the dumbbell to the starting position.
Inchworm With Up Dog
Reps: 15
- Stand with your feet about hip-distance apart.
- Look down at the ground and start reaching your hands toward the floor in front of your feet, allowing your back to bend forward. Let your knees to bend slightly as needed to help your hands to reach the ground.
- Place your hands on the floor in front of your feet and walk your hands forward, one at a time, until you reach a pushup position.
- Lower your legs to the ground as you use your arms to push your upper body into a slight backward bend to the upward-facing dog position.
- Return to a pushup position and slowly crawl your hands backward to return to the starting position.
