Tone It Up For Summer Time!

With shorts, bikinis and beaches’ on everyones mind… the majority of women talk about flabby thighs and jiggly arms.  I always say, embrace the jiggle and love your body, but here are also a few great exercises to help make your feel a little more confident this summer time.

A basic workout you can do anywhere, that includes an inner and outer thigh work (adductor/abductors) circuit, plus a core and arm circuit. If you want faster results and a harder workout, add on the ankle weights!

✔️Remember: The slower you go and the more you resist the movements by squeezing your muscles, the harder it will be and the more work you will be doing 👌

Fun fact: Anytime you do any sort of plank, you are targeting your core, but you’re also working your tricep (the back of your arm… that flabby part) and your deltoids (the shoulders).  They are doing a tremendous amount of stabilizing. So planks are a three for one exercises for the core, triceps and shoulders!  Yeah!

 

30-40 Minute Summer Time Body Workout

Repeat 3-4x through- trying not to take a break until your done with all 6 exercises in this circuit:

20 standing glute extensions

 

20 standing TOE OUT inner thigh raise

 

10 sumo squat with alternating heal raise.  You can add weight in hands if want to.

 

10 sumo squat jumps with pulse at bottom

 

20 forward and backwards quadruped leg circles

 

20 laying inner thigh raise with 10 pulses at top.  Don’t let your body rotated back, stay directly on your side.

 

 

Repeat 3-4x through- trying not to take a break until your done with all 6 exercises in this circuit:

20 Plank Spider-Man’s. Yes your shoulders will be tired… but push through it! Don’t forget to squeeze your oblique every time you bring your knee to your elbow.

 

20 Deltoid rotating L-raises (total- 10 per side)

 

20 Side plank scissors. Focus on control and really squeezing the abs as you keep your bottom hip high. Can be modified on the knees- just extend your top leg out straight.

 

20 Single arm overhead tricep extension.  Try to keep the elbow as close as you can to your head.  If you have any shoulder pain, choose a different tricep exercise.

 

20 L-overs. Or bent knee- overs for a modification. Your pulling with your obliques and pushing your low back to the floor as your raise your legs from one side to center.

 

To review:

Perform each exercise slowly and with control, resisting each movement with your own muscle tension.

Repeat 3-4x (Inner and Outer Thighs)

1. 20 standing glute extensions
2. 20 standing TOE OUT inner thigh raise
3. 10 sumo squat with alternating heal raise
4. 10 sumo squat jumps with pulse at bottom
5. 20 forward and backwards quadruped leg circles
6. 20 laying inner thigh raise with 10 pulses at top

Repeat 3-4x (Core and Arms)

1. 20 Plank Spider-Man’s
2. 20 Deltoid rotating L-raises (total- 10 per side)
3. 20 Side plank scissors. Bend bottom knee for a modification
4. 20 Single arm overhead tricep extension
5. 20 L-overs. Or bent knee- overs for a modification. 

 

Want more?

I’ve got a great upper body band workout for you here, which will make your biceps and triceps burn.

Keep a look out for more workout posts and programs here on my website.  Plus follow me on the social media links below to find multiple workouts and nutrition ideas each week… along with how I do it all with my kids.