This Fundamental Summer Body Workout Preps You for Fun in the Sun
THE SUMMER SEASON is just about here, and with it comes more reasons to be outside and moving. You might be running around, relaxing, or anything in between—so you'll want to be in the best shape you can be once the calendar moves beyond Memorial Day.
That's what this workout, created by MH fitness director Ebenezer Samuel, C.S.C.S., is designed to accomplish. Whether you're just picking up a gym habit after a long layoff or you're shifting gears from another routine, this fundamental program will provide you a solid foundation for everything you'll need from your summer body.
You'll need a full complement of weights, benches, and other gear to take on the workouts, so this is best done in the gym. The four-day split is broken down into pull, legs, push, and total-body focused sessions, all dedicated to building muscle in the places you want without any extraneous, overcomplicated exercises.
Ready to take on the routine to build the summer body that will serve you best? Get ready to get to work.
The Summer Body Workout
Perform this routine on Monday, Tuesday, Thursday, and Friday or Saturday of your week. On rest days, go for a 20 minute walk or run, depending on how you feel. You can repeat the split for up to four weeks, increasing the weights you use as is appropriate.
Day 1 - Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and 90 seconds between movements.
Dumbbell Row
How to Do It:
Stand with a dumbbell in your right hand, left hand on a bench, chair, or box.
Push your butt back and shift your torso so it’s nearly parallel with the ground.
Now row the dumbbell to your right ribcage.
Lower back to the start.
Sets and Reps: 4 sets of 10 reps
Chinup
How to Do It:
Hang from a pullup bar with an underhand grip, abs tight.
Tighten your shoulder blades.
Now pull your chest to the bar.
Lower with control.
Sets and Reps: Perform the first 2 sets of 8 to 10 reps. For the third set, perform reps til failure.
Elevated Plank Row
How to Do It:
Get into an elbow plank position on the bench, with your shoulder blades, abs, and glutes squeezed.
Grab the dumbbell with one hand, shifting your opposite elbow to an externally-rotated position in line with your torso. You'll need to maintain body tension by squeezing your glutes and obliques on the working side to prevent your hips from shifting or raising up to compensate.
Once you're in position, row the dumbbell up to your chest. Pause briefly at the top, then lower the weight back down to the start.
Sets and Reps: 3 sets of 10 reps
Spider Curl
How to Do It:
Lie with your chest on an incline bench, a dumbbell in your right hand directly below your shoulder.
Bending only at the elbow, curl the dumbbell to your chest.
Lower.
Sets and Reps: 3 sets of 10 reps
Day 2 - Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and 90 seconds between movements.
Dumbbell RDL
How to Do It:
Stand holding dumbbells at your sides, abs and glutes tight.
Keeping the dumbbells close to your shins, push your butt back and lower your torso until it’s nearly parallel with the ground or your hamstrings tighten, whichever comes first. Pause.
Stand back up.
Sets and Reps: 4 sets of 10 reps
Goblet Squat
How to Do It:
Take a comfortable stance and grab your weight, holding it in front of your chest with both hands. Squeeze your shoulder blades to create mid-back tension to help support the load.
Before you descend into the squat, take a deep breath and brace your core. This will help you to avoid tipping too far forward.
Push your butt back, then bend your knees to squat down as low as you comfortably can while maintaining the proper upright posture. Push your knees out and keep your core engaged; don't rest your elbows on your knees.
Press off the floor with both feet to stand back up, squeezing your glutes and exhaling at the top.
Sets and Reps: 3 sets of 10 reps
Goblet Alternating Reverse Lunge
How to Do It:
Stand holding a dumbbell at your chest, feet hip-width apart.
Step your left foot back, then bend at the knees and hips, lowering into a reverse lunge, left knee nearly touching the ground.
Stand back up.
Repeat on the other side.
Sets and Reps: 3 sets of 12 reps
Bulgarian Split Squat
How to Do It:
Stand holding dumbbells at your sides, the instep of your left foot on a box or chair behind you, left knee bent.
Bend your right knee, lowering until your right thigh is nearly parallel to the ground.
Sets and Reps: 3 sets of 10 reps
Day 3 - Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and 90 seconds between movements.
Dumbbell Floor Press
How to Do It:
Lie on your back, feet near your butt, hands holding dumbbells directly over your shoulders.
Bend at the elbows and shoulders, lowering the dumbbells until your elbows hit the floor.
Press back up.
Sets and Reps: 4 sets of 10 reps
Dumbbell Incline Press
How to Do It:
Lie with your back on an incline bench set to a 30-degree incline, abs and glutes tight, hands holding dumbbells directly over your shoulders.
Bend at the shoulders and elbows, lowering the dumbbells to within an inch of your chest.
Press back up.
Sets and Reps: 3 sets of 10 reps
Close-Grip Pushup
How to Do It:
Get in pushup position, abs and glutes tight, hands slightly narrower than shoulder-width.
Keeping your elbows close to your torso, bend at the elbows and shoulders, lowering your chest to within an inch of the ground.
Press back up.
Sets and Reps: Perform the first 2 sets of 12 to 15 reps. For the third set, perform reps til failure.
Dumbbell Overhead Press
How to Do It:
Stand holding dumbbells at your shoulders, abs and glutes tight.
Press the dumbbells over your shoulders.
Lower.
Sets and Reps: 3 sets of 10 reps
Day 4 - Total-Body
Directions: Do this workout as a circuit. Rest as little as possible between movements. Rest 90 seconds between rounds. Do 4 rounds.
Dumbbell RDL
How to Do It:
Stand holding dumbbells at your sides, abs and glutes tight.
Keeping the dumbbells close to your shins, push your butt back and lower your torso until it’s nearly parallel with the ground or your hamstrings tighten, whichever comes first. Pause.
Stand back up.
Sets and Reps: 4 sets of 10 reps
Lateral Raise
How to Do It:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
Turn your arms so your palms face slightly forward, and bend your elbows slightly.
Without changing the bend in your elbows, raise your arms straight out to your sides until they’re at shoulder level.
Pause for 1 count, then slowly lower the weights back to the starting position.
Sets and Reps: 4 sets of 10 reps
Farmer's Carry
How to Do It:
Stand holding heavy dumbbells at your sides.
Keeping your abs and glutes tight, walk forward. (Small spaces? Just march in place.)
Do this until time is up.
Sets and Reps: 3 sets of 10 reps
Dumbbell Thruster
How to Do It:
Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height. Keep your elbows parallel to the floor. Squeeze your shoulder blades, abs, and glutes to create tension.
Push your butt back and bend your knees to lower down into a squat, descending to parallel.
Push up through your heels to stand back up and drive the dumbbells overhead, fully extending your arms. Keep your abs tight and squeeze your glutes.
Lower back down directly into the next rep.
Sets and Reps: 3 sets of 8 reps
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