Summer is a great time to meet people, hit the beach, and go to parties. It’s a perfect opportunity for students to unwind after the academic year. The season is ideal for starting a self-care routine, adopting healthy habits and to get your summer body ready. Some people get into hiking or taking up swimming lessons.
But, staying in shape can be tricky with burgers and beer. Many can’t keep up with the routine or train excessively. But those persisting will stick to new habits throughout the entire year. There are several workouts that make sure you get a great summer body.
Create An Exercise Routine
Summer provides great opportunities when it comes to exercise. There are several activities one can start this season. These are a nice break from looking for a dissertation writing service or any academic help you still need.
Some of them must be performed in a gym. Others are perfect for a home workout.
Whichever you choose, drinking enough water between sets is very important. This allows the heart to pump blood to the muscles easily and improves their work. Staying hydrated will restore any moisture lost during exercises.
Next time you’re at the gym, bring a small bottle of it with you.
1. Bent-Over DB Lateral Raise
This rep is done with a couple of dumbbells. Grab them, and get into position by bending the torso forward at least 45 degrees. Push your hips back. Keep the knees soft and the chest tall. Pull the dumbbells towards you with a slight elbow bend. Clench the back of your shoulders and resist when going into a starting position. Perform 15 reps per set. A nice set of shoulders will do you well to get your summer body ready.
2. Bulgarian Split Squat
Place your back foot on a bench. Use the top of the foot or its ball and step 2-3 feet from it. Once done, lower yourself and keep the back knee bent during the descent. Use your front heel to return to the standing position. This way, you’ll flex your glutes and quads. Repeat the exercise at least 10 times per session.
This exercise requires standing with feet at shoulder width. Squat down and kick your legs back into a push-up position. Jump forward into a squat as high as possible. Next, land and sink back into a squat. Repeat until you feel tense. Burpees can help shed down a lot of fat to help you get your summer body ready.
4. Cable Rows
Cable machines are one of the best devices to develop shoulders. Sit with the handles before you with straight arms. Pull the weight back while squeezing the shoulder blades. Keep the shoulders down. Perform 10 reps and rest for a minute between them.
5. Dumbbell Row
This exercise is done by placing yourself parallel to a bench. Your knee and hand should be firmly placed on it. Grab a dumbbell with the opposite arm and slowly move it toward your hip. Squeeze your upper back and lats at the end of each movement. Straighten the arm and stretch it well at the bottom before another rep. Do 10 of them per arm.
6. DB Lateral Raise
To do this routine, you have to get a pair of dumbbells and stand with your chest out. Your head should be slightly tilted back. Begin the rep by raising both dumbbells to your sides. The arms have to be parallel to the floor—clench the sides of the shoulders in this position. Next, lower the weight. Keep the shoulders tense the whole time. Do at least 15 reps and take a break.
7. Hip Thrust (Barbell or Dumbbell)
This exercise is performed on a sturdy platform or a bench. You have to set your upper back on this structure. Next, get a barbell or a dumbbell on your lap. The feet have to be at shoulder width. Lower the weight down and keep the core tight. Push your hips and heels until fully extended. Squeeze your glutes at the top for several seconds.
8. Hollow Body
This exercise can be done anywhere and anytime. To perform it, you must lie flat and press your lower back to the ground. Stretch your arms behind your head and point your toes. Next, reach your head, hands, and feet off the ground. Hold yourself in this position for a second and slowly lower yourself back.
9. Mountain Climbers
This exercise starts in a press-up position. Get the right foot forward as far as you can. Next, drive it back and switch legs. Try doing it as fast as possible. Flatten your back and keep your hips locked as you go. This is another great exercise to get your summer body ready. It can be great to incorporate into your HIIT routine.
10. Overhead DB Triceps Extensions
Hold a dumbbell with both hands and slowly move it over and behind your head. Bend from the elbows and bring the weight down slowly. This gives a nice triceps stretch at the end. Once done, extend the arms back. Flex your triceps at the top. Do at least 10-12 reps per set.
11. Stability Ball Stir-the-Pot
This exercise is done by placing forearms on a stability ball. Next, you have to extend your feet with a wide base. Your body has to be positioned as a plank. Tighten your core and squeeze your glutes. Swirl the ball counterclockwise, then clockwise. Next, push it forward, then back. Try to keep the torso straight and the abs tense. Do 8-10 reps in each direction.
12. Single-Arm Kettlebell Clean And Press
Stand with feet at shoulder width. Place a heavy kettlebell in front of you and between your legs. Squat and grab the kettlebell with your right hand. Put the hips forward and bring the kettlebell over your head. Pause, then slowly lower it to the floor. Do 10 reps per side with a 60-second rest period.
Staying fit is to get your summer body ready, is not that hard with the right attitude. Take your time to get familiar with these exercises. Keep at it, and pretty soon, your healthy lifestyle will become second nature. You’ll feel better, sleep better, and get more fit every day. Remember – persistence is key.
Thank you for reading our article!
– Terry Asher
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