It’s a given that when summer comes around, we hop on the summer body bandwagon and try to whip our bodies into shape so we can really rock those suits we’ve had stashed in our closets. That being said, really seeing results from our workout regimen isn’t always as easy as it sounds. So this summer, instead of trying to wing it at the gym, we decided to enlist personal trainer extraordinaire, Mike Alexander of Madfit, to give us some pointers. Today Mike is sharing his Swimsuit Season Workout with us, but stay tuned because there’s more coming your way on GrayMalin.com to help you shape up in the coming months. Let’s start things out right with these six moves that will give you a full-body workout for summer… Just pick up a couple of 5-10 lb. dumbbells and you’re good to go! Expert Tip: Group the exercises into supersets for even more of a challenge. Meaning, perform move 1, then 2, and back to 1. Then move on and do the same pattern with exercises 3and 4, then group exercises 5 and 6 together and do the same.
1. Curl + Squat
Start out this move with your feet shoulder-width apart and your elbows pulled back slightly, just past your rib cage. Lower into a squat, and simultaneously bend your elbows to lift the dumbbells upward into a bicep curl. Then, as you stand up to starting position, bring your arms down to return to starting position. Repeat 15-18 reps, 3 sets.
2. Push Up + Leg Raise
Begin with your hands barely wider than your shoulders. (Remember: Make sure your back is straight throughout this move to really engage your core.) As you lower into a pushup, raise one leg upward. Return your leg to starting position as you extend your arms to push up. Make sure your movements are slow and controlled to make this especially effective and feel the burn! Repeat this 16-18 times, for 3 sets (make sure the same number of reps is done for each leg).
3. Bridge + Tricep Extension
Start with your back flat on the floor, knees bent, and arms bent at a 90-degree angle. Raise your hips upward and squeeze your glutes, like a string is pulling your abdomen toward the sky. At the same time, extend your arms upward so your weights are parallel with the floor. As your hips lower, bend your arms back to starting position (keep elbows stationary the entire time!). Repeat 15-18 times, for 3 sets.
4. Ab Crunch
Pro Tip: Place a rolled towel on the last vertebrae of your spine that comes off the ground when doing a traditional ab crunch. Having a towel under your lower back functions a little bit like a Swiss ball—it gives your body a point to pivot, to create a more precise crunch. Once you’ve placed the towel in the appropriate spot on under your spine, place your hands behind your head and roll up toward your knees, making sure NOT to bring your elbows in toward your ears. Repeat this move 15 times.
5. Lunge + Arm Raise
Begin with both legs straight, so that your legs create an upside-down V. Bend your front knee to lunge into your front leg (keep proper form by making sure your knee doesn’t go past your toes). As you lunge, bring your opposite arm straight outward, so that it is parallel to the ground. Slowly lower your arm to your side as you straighten your leg to return to starting position. After you’ve finished one full set, switch legs and repeat. Do 3 sets of 15-18 reps per leg.
6. Squat Jumps (Cardio Burst)
Inserting a burst of cardio into your weight routine is important to get your heart pumping and burn fat so you can see the muscle you’re building. One move that is great to add to your workout routine are squat jumps. These ones here are slightly modified to really burn out those legs, so pay attention! Begin by lowering into a squat, but when you come back up, only return halfway to starting position. Then, squat back down low, and push your legs into a jump, straight up into the air. Here’s the short version: down, halfway up, down, jump!Repeat this exercise 20 times. These moves are definitely kicking us into shape, and by adding this routine to our regular exercise routine, we’ll be ready for swimsuit season in no time. We can’t wait for you to give it a try and tell us what you think. If you want to know more about Mike’s training, you can visit his website or find him on Instagram. Now time to get out and sweat!
Xx Team GM