Who’s ready for Summer? Join me in blasting fat and building muscle in this full body challenge! We’ll do this by performing compound exercises! Compound exercises work several muscle groups at one time so we’re putting in double the work in half the time! This month’s challenge was designed to be quick & effective to ensure we all follow through! Who doesn’t have a few minutes a day to spare?! So who’s with me!?!
One Legged Deadlift With Leg Extension and Overhead Press
Hold weights in both hands and begin by shifting the weight to your left foot. Lift the right leg straight up behind you as you tip from the hips (back straight), lowering until your torso and leg are parallel to the floor, weights close to the leg. Come back to start and swing the right leg forward and up to hip level, knee bent. Extend the right leg out as you push the weights overhead.
You may need to put your foot down between each move to get your balance. To modify, keep that back toe on the floor during the deadlifts.
Crouching Tiger Kickback
Get onto your hands and knees, resting your hands on dumbbells directly under your shoulders. Keeping your back flat, core tight, and feet on the floor, lift your knees two inches off the floor, this is your starting position. Keeping your hips square to the floor, bend your right elbow to raise the dumbbell toward the side of your chest. Pause, then straighten your arm to raise the weight directly behind you. Reverse the move to return to start, then repeat on the other side. That’s one rep.
Side Lunge with Upright Row
Start with feet together, weights in hand. Take a wide step out to the right and bend the knee into a side lunge.Pause for a moment and make sure your left leg is straight, toes pointing forward, hips back and back straight. Focus on pushing into the heel as you step the feet back together. Do an upright row, bringing the elbows up to shoulder level, weights at chest level. Lower the weights and then do the side lunge on the left.
Sumo Squat and Curl
Shrug to Row & Flies
SHOULDER SHRUGS - Hold arms at sides, palms facing in. Keeping arms straight, pull shoulders up to ears, pause for a second, and lower. UPRIGHT ROW - Start with palms in front of thighs and facing legs. Bend elbows out to sides, and pull weights up to about collarbone level. Pause, then lower. REVERSE FLIES - Bend forward so chest faces floor, arms hanging down, palms in. With elbows slightly bent, squeeze shoulder blades and raise arms to sides, parallel to floor; pause, then lower. That’s one rep.
Lie face-up on floor with arms and legs extended upward; lift head, neck, and shoulders off floor. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout. Return to start, squeezing palms together and legs together.
Squat to Shoulder Press and Triceps Extension
Stand with your feet hip-width apart and hold a pair of dumbbells at your shoulders. Bend your knees to lower into a squat until your thighs are parallel to the floor. Push through your heels to stand, pressing the weights directly overhead then bend your elbows to lower the weights behind you toward your shoulder blades, keeping your elbows as close to the side of your head as possible. Reverse the movement and lower the weights back to start. That’s one rep.
Stand sideways to stairs, placing right foot on the first or second step. Keep feet wide apart and turn toes out 45 degrees. Hold a dumbbell in each hand, palms forward, arms extended at chest height and elbows slightly bent. Bring weights together in front of chest while lowering hips into a plié. Hold for 2 seconds.
Beginner Option – Lower halfway down into a semi plié; keep hands on your hips – no weights.
Pushup Row with Core Hold
Get into push-up position with your arms straight and your hands resting on dumbbells, feet slightly wider than hip-width apart. Brace your abs as you pull one dumbbell toward your body until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm.
Lunge and Twist
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep
Side Lunge to Curtsy
Holding a dumbbell in your right hand, side lunge to the left bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees. Push off gently with your left foot and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
If lunges are new to you, don’t add dumbbells to this exercise until you are comfortable with the leg positions.
**This challenge was designed to add to your current fitness routine.**