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Sweating for Summer: Total-Body Burn Workout

Sweatin' For Summer Total Body Burn - 2016 Summer Sweat Series

Sweatin’ for Summer Total Body Burn

Equipment Needed: Bodyweight

Description: Perform the circuit as many times as you can (AMRAP) in 30 minutes. Move at a steady, controlled pace and focus on form. Modify any movement as needed.

Warm Up: Begin with 5–10 minutes of light movement—walking, jogging, or dynamic mobility drills such as high knees, butt kicks, jumping jacks, and air squats with arms reaching overhead—to prepare your muscles and joints.

CIRCUIT

50 Air Squats

  1. Stand with feet roughly shoulder-width apart and arms relaxed at your sides.
  2. Initiate the squat by sending your hips back as if sitting into a chair. Keep weight in your heels, chest lifted, core engaged and eyes forward.
  3. At the bottom, press through your heels, contract the glutes and hamstrings, and return to standing, driving your hips forward and moving your arms for balance.
  4. Maintain controlled tempo and full range of motion. Complete 50 repetitions.

12 Army Crawls

  1. Start in a high plank with shoulders over wrists, fingers spread, core tight and body in a straight line.
  2. Keeping hips level and spine neutral, drop one forearm to the ground, then the other to reach a low plank position.
  3. Reverse the motion by pressing up one arm at a time to return to high plank, trying to minimize hip rotation.
  4. Alternate which arm leads the descent and ascent until you complete 12 total reps.

20 Plank Pop-Ups

  1. From a high plank, maintain a strong core and neutral spine.
  2. Quickly jump both feet forward toward your hands to land in a low squat with feet about shoulder-width apart.
  3. Push through your hands to lift your torso slightly, then lead with your hands to jump the feet back into high plank.
  4. Repeat this pop-up motion for 20 repetitions, focusing on a soft, controlled land and stable shoulders.

24 Speed Skaters

  1. Stand in an athletic stance and explosively push off one leg, leaping laterally to the opposite side.
  2. Land on the opposite foot while sweeping the trailing leg behind you and swinging the opposite arm across your body.
  3. Quickly reverse direction and continue side-to-side bounds with a rhythmic, powerful stride for 24 total reps (count each side as one rep).

12 Reverse Lunge + Front Kick (per side)

  1. Stand tall with feet shoulder-width apart. If preferred, you may hold light weights at your sides, but the exercise can be done with bodyweight only.
  2. Step backward with one foot into a reverse lunge until both knees are about 90 degrees. Keep the front knee aligned over the ankle.
  3. Drive through the front foot to stand, then bring the back leg forward and extend it into a front kick, maintaining balance and core stability.
  4. Complete all reps on one leg, then switch sides. Perform 12 reps per side unless otherwise indicated.

10 Walking Pushups

  1. Begin in a high plank with shoulders stacked over wrists and a strong, straight line from head to heels.
  2. Lower your chest toward the floor, keeping elbows close to your body, then push back up to high plank.
  3. At the top, step your hands slightly to the right and perform another pushup. Return hands to center for the next pushup, then step left and repeat. Continue the pattern while maintaining solid form.
  4. Count each completed pushup as one rep until you reach 10 reps.

10 Alternating 180 Surfer Get-Ups

  1. Start in a high plank with a braced core and body in a straight line.
  2. Jump your feet forward into a low squat, rotating your hips and landing with one foot slightly in front of the other as if popping up on a surfboard.
  3. Replant your hands and jump your feet back to plank, then repeat the jump-forward motion rotating the opposite direction.
  4. Alternate leading foot each rep, completing 10 total repetitions.

20 Squat + Knee Crunch

  1. Stand with feet shoulder-width apart and lower into a squat by pushing hips back and keeping weight in the heels.
  2. Drive up from the squat and, at the top, lift one knee diagonally toward the opposite elbow while engaging your core and obliques.
  3. Return to the squat position and alternate sides each rep (left knee to right elbow, right knee to left elbow).
  4. Count each knee-to-elbow connection as one rep until you reach 20 total.

10 Reverse Burpees

  1. Stand tall, then hinge at the hips with a slight bend in the knees to place your hands on the ground.
  2. Walk your hands out to a high plank and hold briefly, keeping a straight line from head to heels.
  3. Walk the hands back toward your feet, stand up by squeezing glutes and hamstrings, and finish with a small jump and arms overhead.
  4. Repeat for 10 reps, focusing on steady movement and hip hinge mechanics.

1-Minute Plank Hold

  1. Assume a high plank with shoulders over wrists, core engaged and body forming a straight line.
  2. Hold this position as a static isometric for one minute, breathing steadily and keeping hips level.

Disclaimer: Always consult your doctor before starting a new fitness program. While this Summer Sweat Series was designed with professional input, you participate at your own risk. Listen to your body and scale or modify exercises as needed.