Hot Summer Bod Workout

Hey all,

Hope everyone had a great weekend, and for those who had a 3 day weekend for Memorial Day, hope it was enjoyable. This weeks workout focuses on total body. This is a workout that you can do 3 x a week if you want too! However, I would only recommend that for no more that 4 weeks max.

I also want to include a challenge for this week, I want you to pick one for yourself. Make a health promise to yourself. It should be something small and realistic. It's time to kick up the volume and take your training to the next level. It can be as simple as doing abs during the break while you are watching your favorite show. Promising to eat breakfast, stop drinking soda, take the stairs instead of the elevator, do 15 more minutes of cardio. Whatever it is feel free to make it official and share with all of us! Write your promise in the comments section, if you dare!

I actually have 2 challenges that I am going to take on.

1. Do 1 set of abs with my bootcamp everyday. I teach 3 classes a day so that will be 3 extra sets on top of what I already do at the gym.

2. No drinking until the 4th of July, so a little over a month!

These are mine what are yours?

Alright, let's get into this weeks workout, this is a gym workout unless you have the below equipment at home. Then you can do it in the comfort of your home, but for most of us it is a gym workout!

Cable Crunch: 3x15

Incline Dumbbell Press: 3x12

Bench Dips: 4 x 12

• There are 3 different variations: 
• Bent Knees which is easiest 
• Straight legs- try to keep a little bend in them so you don't hyper extend your knees. Intermediate 
• Legs on a bench- again slightly bent. Hard
• Legs on bench with a plate weight. Hardest.

Seated Bent Over Rear Delt Raise: 3 x10

Standing Barbell Shoulder Press: 4 x 15, 12, 10, 8 (weight should increase) 

Decline Crunch: 4x12

Leg Press: 3 x 10

Barbell Straight Leg Deadlift: 4x12

• Make sure that you keep your back straight through the whole exercise 
• Try to keep the weight as close to your body as you can
• Make sure you stand all the way up
• When you do make sure you pull your shoulder blades down into your back 
• Squeeze your glutes at the top as well

Standing Barbell Curls: 3 x 12, 10, 8 

• Make sure you are standing tall pulling your shoulder blades into your spine. As well as squeezing your abdominals and glutes though the whole set. 

Standing Single Leg Calve Raises w/ Dumbbell: 4x12

• Make sure you are standing tall pulling your shoulder blades into your spine. As well as squeezing your abdominals and glutes though the whole set. 

There you have it, your total body workout! I hope you enjoy and don't forget to post your self challenge! Remember to make it realistic! I can't wait to hear what you guys are going to challenge yourselves with. Also, try to give yourself a reward at the end of your challenge, NOT FOOD RELATED. For example, you will go on a mini vacation, or buy yourself a new pair of shorts for summer! Whatever it may be keep to it and remember it's a new day, everyday! Until Thursday......

Pistols...Out! 

XO