The only 3 workouts you need to get summer-ready in a month

While the weather may say otherwise, summer is around the corner. That means that you have but a few short weeks to really lift your workout game before bikini season is in full swing. Thankfully that’s all you need, according to Unit Nine trainer Rox Vitalone, to get your body in the best shape it’s ever been.

Scrap the gym membership, Rox loves Unit Nine’s Sweat Pack along with a yoga mat set up in any space you can find. You can literally do this 45 minute workout anywhere, anytime, and rest assured your whole body is getting in on the action.

Warm Up (repeat 3 times)

10 x squats

10 x push ups

10 x bicycle crunches (each side)

10 x high knees (each leg)

Lower Body Workout

(45 seconds work: 15 seconds rest – repeat 2 times)

Glute Mini Step – Place mini band around the arches of the feet. Take 5 steps left then 5 steps right.

Squat + Lateral Leg Lift – Place band around ankles, squat and stand, then lift right leg out to the side, repeat squat and alternate legs.

Hip Raises – Place band around thighs, above the knees. Laying on your back, feet hip width apart or just wider, press knees outwards into the band and lift hips to knee height squeezing glutes, lower and repeat.

Donkey Kicks – Place band around the thighs (above the knees), come into a four point kneeling position. Keep leg bent at 90 degrees at the knee, flex one foot and press up to ceiling. Change legs on round two.

Clam Shell – Come into a side lying position, ankles in line with hips, knees bent, stacked on top of each other. Place band around the thighs, lift top knee open to furthest point and return. Change legs on round two.

Cardio

(45 seconds work: 15 seconds rest – repeat 3 times)

Using a skipping rope, skip for 45 seconds and rest for 15 seconds, repeat 3 times.

Upper Body Workout

(45 seconds work: 15 seconds rest – repeat 2 times)

Standing Front Pull – Stand on one end of band, hold opposite end in hands (shoulder width apart). Keep arms long but not locked, pull both arms up to shoulder height and return.

Bent Over Row – Stand on one end of band, hold either side half way down the legs (adjust height for optimal resistance). Keep elbows tight towards ribs and pull both elbows back, squeezing shoulder blades together.

Hummer Curl – Stand on one end of the band, hold either side with arms long by the legs, palms facing inwards and thumbs to ceiling. Bending from the elbow, pull band so wrists come up to shoulder height and return.

Lying Chest Press – Place one side of the band around your back, make a goal post position with your arms, holding each side of band so knuckles are facing to ceiling press arms straight up over chest and return to goal post. Double the band behind your back to add resistance.

Tricep Extension – Standing tall, grab one end of the band with one hand, straighten arm overhead then bend at the elbow so your wrist comes towards your upper back, place the opposite hand at your lower back with the palm facing outwards and grab the band, adjust the distance between your hands to increase resistance. Keeping the overhead elbow tight to the ear, extend the arm pulling the band up towards the ceiling and return. Change arms on round two.

Cardio

(45 seconds work: 15 seconds rest – repeat 3 times)

Lateral jumps over skipping rope – lay skipping rope out in a line, jump from side to side over the rope.

Core and Posterior

(45 seconds work: 15 seconds rest – repeat 2 times)

Mountain Climbers – place balls of feet onto sliders, come into a plant position, slide one single knee into chest and return to plank position, alternating legs, moving at your fastest pace.

Lying Hamstring Curls – Lying on your back, bend your knees and place heels on sliders, lift your hips so you have a straight line running from knees to shoulders, slowly press both feet out to your furthest point and draw back in to return, keep hips off the floor. To modify try single lef curls.

Plank Arm Circles – Come into a plank position, place hands on sliders, keeping hips parallel to the floor, draw a circle with one arm and return, alternate with the other arm.

Straight Leg Lunge – Standing tall, start with feet hip width apart, place ball of one foot onto slider, the other foot stabilises on the floor (no slider), bending through the knee of the stabilising leg, press the slider directly behind, keeping the back leg straight, then draw back in to standing position. Change legs on round two.

Plank Knee Tucks – Come into a plank position, place balls of feet onto sliders, slide both knees forwards simultaneously under the hips and then press back into plank.

Cool down (stretch)

Using a trigger ball, lay down and place the ball on different muscles of the body, using your body as resistance, resting over the ball. When you find a tight spot, sit on it for 30-60 seconds. You can also use it against a wall for your back and shoulders.

For more, read about this obscure sport that got me back into shape after a baby, and Laura Henshaw’s 5-move workout that will leave you sore for days.

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Fitness | body+soul

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