Summer Fitness Routine

9:00 AM

I am currently a Weight Watchers member and am focusing on losing weight and bettering my overall health. While my diet is one of the most vital ways I am maintaining my goals, I also incorporate exercise to not only keep my goals in check but also as a release from every day stress. I am currently working out Monday through Friday. Each day is targeted into certain parts of my body so I am able to workout without overly stressing just one section.

I switch up my weight lifting routine about every 3 months so I don't get too used to one set and so I don't plateau with my weight loss. Today, I want to share my weight lifting routine that I am currently using for the summer season. Each day is broken down into targeted areas. You will need 2 sets of hand weights {one for maximum weight and one for medium to light}, a kettlebell, and a yoga mat or soft flooring to complete this workout series. I find this is something that can be done by almost anyone and you can simply modify the weight to what gives you some resistance but does not cause you to overly exert or cause injury. I am not a health professional so please consult your doctor before beginning any exercise routine.

For any of the workouts you are unfamiliar with, check out one of my favorite sites Workoutz which provides exercise equipment, sample workout spreads, and detailed videos for each exercise given. Click here to check it out for yourself!

The breakdown of this workout is as follows and keep in mind that I do a minimum of 15 minutes of cardio as a warm up before my strength training.

Monday: Core
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: Total Body
Friday: Repeat your choice from previous four days

Monday (Core)

- Oblique Crunch 2 x 20
- Side Crunch 2 x 20
- Crunches 2 x 20
- Bicycle Crunch 2 x 20
- Knee Tuck 2 x 20

Tuesday (Lower Body)

- Alternate Heel Touches 2 x20
- Stability Ball Crunch 2 x 20
- Seated Dumbbell Calf Raise 2 x 15 (with weights)
- Standing Toe Raise With Stability Ball 2 x 15
- Body Weight Squat 2 x 15
- Supine Hip Raise with Stability Ball 2 x 15
- Stiff Legged Deadlifts with weight 2 x 15
- Inner Thigh Squeeze 2 x 15
- Sumo Squat with Kettlebell 2 x 15
- Back Hyperextensions on Stability Ball 2 x 15

Wednesday (Upper Body)

- Side Crunch 2 x 20
- Reverse Crunch 2 x 20
- Crunches 2 x 20
- Alternate Dumbbell Curl 2 x 15
- Cable Reverse Grip Curls 2 x 15
- Alternate Dumbbell Chest Press 2 x 15
- Stability Ball Hand Walk 2 x 10
- Lateral Raise 2 x 15
- Side Lateral Raise 2 x 15
- Lunging Overhead Triceps Extension 2 x 15
- Close Grip Pushups 2 x 15
- Bent Over Two-Dumbbell Row 2 x 15
- Bow and Arrow Pull 2 x 15

Thursday (Total Body)

- Bicycle Crunch 2 x 20
- Torso Rotation with Medicine Ball 2 x 20
- Stability Ball Situp 2 x 20
- Alternating Dumbbell Pullover 2 x 15
- Dumbbell Shoulder Shrug  2 x 15
- Alternate Dumbbell Curl 2 x 15
- Preacher Curl 2 x 15
- Dumbbell Toe Raise 2 x 15
- Alternate Dumbbell Chest Press 2 x 15
- Modified Ball Pushup 2 x 15
- Side Lunges 2 x 15
- Ball Leg Curl 2 x 15
- Alternating Dumbbell Shoulder Press 2 x 15
- Front Shoulder Raise 2 x 15
- Overhead Triceps Extension 2 x 15
- Tricep Dumbbell Kickback 2 x 15


Your choice, I usually rotate through the previous four workouts by doing Monday on the first week, Tuesday on the second week, Wednesday on the third week, and Thursday on the fourth week. Feel free to mix it up however you want.

In the comments down below, let me know your summer fitness goals.

As always any requests, questions, or comments are greatly appreciated. Talk to you soon!

You Might Also Like


© Jessica Conner. Powered by Blogger.