The weather is finally warmer and the days are noticeably longer. The time to live our best lives is NOW. All our hard work should be celebrated and enjoyed during the summer. BBQ’s, pools, going to the beach- it’s the time of year we should be enjoying ourselves in our free time.

Maintenance is key during these warm summer months which can be challenging with so many plans and opportunities to be outside. Skipping the gym is tempting so I decided to share some of my short but effective workouts for you to try.

Total Body Workout with Resistance Band

This one can be done from ANYWHERE- just grab a band and find some open space.

  • Chest press (low)
  • Alternating chest press
  • Shoulder press
  • Squat to press
  • Single leg RDL into a row
  • Squat to row
  • Alternating reverse lunges with row
  • Tricep Overhead extensions
  • Chop across

Try 4-5 rounds doing 10-15 reps each.

Banded Booty Moves with Resistance Band

Grab a long stretchy band and try these three glute exercises to add resistance without actual weights:

  • Romanian deadlift
  • Sumo Squat
  • Monster Walks

Do 3x15 each move w/minimal rest.

DB Lower Body Burner

Grab two dumbbells and set a timer for 20 minutes- try this as a density circuit by doing 15 reps of each movement with no rest until the timer is up or add any of these moves into your leg day for a little extra kick!

  • DB RDL
  • 1/4 DB front squat
  • SL RDL
  • Reverse Lunges
  • X-under lunges
  • Press Jacks

Abs with BOSU Ball

The BOSU ball, which stands for Both Sides Up" or "Both Sides Utilized, has a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), which can help improve balance and flexibility, and in turn tighten your abs.

Peep some of my favorite exercises to use with the BOSU:

  • Clamshells w/mini band
  • Bridges w/mini band
  • SL bridges w/mini band
  • DB chest press w/static bridge hold
  • DB skull crushers w/static bridge hold
  • Up/down planks
  • 1/2 BOSU burpee

Try doing 3x15-20 reps here or set a timer for 20 minutes and run through each exercise for 15-20 reps until those 20 minutes are up.

Shoulders with Weight Plate

Who doesn’t love a good shoulder pump, right? Well If you want a shoulder stability, strength & balance challenge, grab a couple of weight plates and try these otherwise pretty traditional shoulder exercises:

  • Military press
  • Scaption raises
  • Arnolds

Do 3 sets of 10-15 reps at the end of your upper workout or use this circuit as a warm-up before you get your sweet on.

Banded Bae Program
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A 4 week total body workout with customized videos to go along with all exercises. 

 

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