Welcome to week three 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 and week two workout plans 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
Walking Lunge
Reps: 12
- Stand with your feet shoulder-width apart.
- Step forward with one leg, pushing the weight into your heel.
- Bending the knee of your forward leg, lower down and gently touch your back knee to the ground, pausing for one second.
- Push your forward foot into the ground while bringing your opposite leg forward to get yourself to a standing position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.
Overhead Press
Reps: 12
- Stand upright and brace your abdominals so you do not arch your back.
- Hold a dumbbell in each hand with an overhand grip, palms facing out. Bend your arms so your elbows are facing outward and the dumbbells are near the tops of your shoulders.
- Raise the dumbbells above your head in a controlled motion, gently touching the dumbbells together at the top.
- Lower your arms to return the dumbbells to the position near your shoulders.
Hip Opener With Rotation
Reps: 12 (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
Deadlift
Reps: 12
- Load a barbell, or set the barbell on supports so that your starting position is mid-shin level.
- Grab the barbell just outside hip-width with an overhand grip. If your grip strength is not very strong, then alternate your hands instead, with one overhand grip and one underhand.
- While bracing your abdominals and keeping your back and neck in a straight line, drive your feet into the ground, pulling your truck up and thrusting your hips forward into the bar as you stand up.
- Continuing to brace your abdominals and keeping your back and neck in a straight line, bend at your hips, pushing them backward to lower your body back to the starting position.
- Keep the bar as close to your body as possible throughout the entire movement.
Tricep Dips
Reps: 12
- Sit down on a bench, placing your hands next to your thighs.
- Walk your feet out and straighten your legs, lift your hips and glutes off the bench, and hold there with your elbows extended straight.
- Bending at the elbows, lower your body down as far as you can go, or until your arms form a 90-degree angle.
- Push up through your palms, squeezing your triceps on the top for one second.
V Sit-Up
Reps: 30 seconds
- Lie down on the floor on your back with your legs straight and arms at your sides.
- Contract your abs slowly and reach your arms toward your shins as you lift your legs up to a 45-degree angle.
- Slowly lower back down to the starting position.
Circuit C
Sets: Three
Diamond Pushups
Reps: 12
- Position yourself on all fours. Place your hands under your chest, positioning your index fingers and thumbs so they’re touching, forming a diamond shape. Extend your arms and legs so that your body is elevated and forms a straight line from your head to your feet.
- Squeezing your glutes and keeping your back flat, bend your arms, with your elbows out to the side, to lower your chest toward the ground.
- Stop just before your chest touches the floor, then push back up to the starting position.
Reverse Dumbbell Fly
Reps: 12
- Stand with your feet hip-width apart. Keeping your abs tight and back straight, push your hips backward, bending to a 45-degree angle.
- Holding a dumbbell in each hand, let your arms hang straight out in front of you.
- Slowly spread your arms apart to a T-shape, squeezing your shoulder blades together at the top and pausing for one second.
- With control, bring your arms back to the parallel position.
Plate Wood Chopper
Reps: 12 (each side)
- Start in a lunge position with one knee on the ground, holding a plate with both hands in front of you.
- Rotate your torso to the side of your raised knee and lift the weight up and across your body with straight arms.
- As you lift, turn your torso and head so you end up facing the plate as its above your shoulder.
- Lower the plate back past the starting position, reversing the twist to bring the weight down on your ground-knee side.
