Kick Start Your Summer Workout!

Swoldiers! The weather is warmer and summer is almost here! That means it's time to amp up your summer workouts.

Let's get started with the workouts below.

Workout 1 - 1 set of each exercise with 8-12 reps each

1. Barbell Squats

 

barbell-squat

 

2. Barbell Deadlifts

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3. Seated Leg Curl

Inflight-CTMSEC-SeatedLegExt.Curl_inUse

4. Seated Cable Rows

seated-cable-rows

5. Barbell Bench Press - Medium Grip

close-grip-bench-press-1

6. Barbell Shoulder Press

Seated-Barbell-Overhead-Press

7. Parallel Bar Dip

male_parallel_bar_dips

8. Barbell Curl

barbell-curl

9. Triceps Pushdown

20121217045810-tricep-pushdown

10. Side Lateral Raise

Dumbbell-Lateral-Raise

11. Sit-Up

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Workout 2 - 1 set of 8-12 reps

1. Leg Press

LegPressMachineExercise

2. One-Legged Deadlift

straight-leg-deadlift

3. Glute Ham Raise

glute-ham-raise

4. Overhand Pullups

5. Barbell Incline Bench Press - Medium Grip

Incline-Smith-Machine-Medium-Grip-Bench-Press

6. Arnold Dumbbell Press

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7. Bench Dips

bench-dips-exercicio-para-definir-o-triceps

8. Hammer Curls

hammer-curls

9. Close-Grip Barbell Bench Press

close-grip-bench-press-1

10. Reverse Flies

1006-2pc-workout-reverse-fly

11. Turkish Get-Up (Squat style)

60-Kettlebell-Turkish-Get-Up-Squat-style

 

 

These kind of workout sessions hit every part of your body! (Which we all need for the summer!)

It is also great to have a Post-Workout Cardio Session

Pick a new session after each workout to keep your muscles guessing and adapting to the new stimulus.

  • Session 1: 8 sets of 30 sec. 60 sec rest.
  • Session 2: 10 sets of 20 sec. 40 sec rest.
  • Session 3: 12 sets of 10 sec. 20 sec rest.
  • Session 4: 8 sets of 35 sec. 15 sec rest.
  • Session 5: 5 sets of 40 sec. 40 sec rest

We all want to look good when we are at events where we get to wear summer clothing! Here is a way to start our summer transformations!

Until next time my swolmates!

Cutler