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10 Best Summer Exercises for Women

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10 Best Summer Exercises for Women

It is no surprise that exercising isn’t easy and it involves a lot of hard work. So, why not combine exercises that engage various muscle groups, at the same time, in order to get the best bang for your buck each time you workout? Here are 10 compound exercises that will whip your body into the ultimate beach and bikini ready state!

1. Curtsey Squat to Lateral Raise

  • Begin by stepping your left foot behind your right leg, lowering straight down into a curtsey position.
  • Your knees should be bent, but not overextended past your toes.
  • Try to keep your back straight and upright so that you are not hinging forward at your hips.
  • Hold this curtsey squat for a second before straightening yourself back up to standing.
  • While returning to standing, engage your glutes to lift your left leg straight out to the side for a lateral raise.
  • Pause before lowering your left leg back down into a curtsey.
  • Do all repetitions on one leg and then do the same thing on the right side (right foot behind your left leg).

Recommended: 3 to 4 sets of 14 repetitions

Equipment Needed: None, but for an added challenge, you can use a barbell and/or wear ankle weights

2. Dumbbell Forward Lunges with Biceps Curls

  • Start by holding dumbbells, in both hands, with your arms extended straight down at your sides.
  • Next, lunge your right foot forward, bending your knees such that your right thigh is parallel to the ground.
  • While lunging, curl both weights towards your chest with your palms facing up at the ceiling.
  • The lunge and biceps curl should occur simultaneously.
  • This completes one repetition.
  • Return to the starting position by lowering the weights back down to your sides and complete all repetitions on your right leg before doing the exact same thing on your left leg.

Recommended: 3 to 4 sets of 12 repetitions

Equipment Needed: Two dumbbells (weight of your choice)

3. Incline Mountain Climber Pushups

  • Begin in an inclined plank position with your hands on a bench.
  • Be sure that there is a straight line from the back of your head and neck down to your feet.
  • Next, draw your left knee in towards your chest, keeping your abs engaged.
  • Then, switch sides, drawing your right knee to your chest.
  • This should be a rapid switch between both sides.
  • After doing so, lower your chest down towards the bench, performing an incline pushup.
  • Return to the plank position when you are done and repeat the series of mountain climbers on each leg followed by the incline pushup.

Recommended: 2 to 4 sets of 10 repetitions (the mountain climber on each leg followed by an incline pushup is one repetition)

Equipment Needed: An exercise bench and a timer

4. Step up and Reverse Lunge

  • Start by standing with your feet hip-width apart, toes pointed forward and facing an exercise bench.
  • Lift and step your right foot on top of the exercise bench and keep your arms at your sides.
  • Then press off of your left foot so that you are standing with both feet on the bench.
  • Next, step your right foot down on to the floor.
  • Now, while balancing on your right foot, lift your left leg off of the bench and step it behind you into a reverse lunge with both knees bent and forming a 90-degree angle.
  • After holding the lunge for a second, press through your left toes to return to the starting position.
  • Complete all repetitions before switching sides and repeating.

Recommended: 2 to 4 sets of 10 repetitions

Equipment Needed: Exercise Bench

5. Upright Row to Shoulder Press

  • Begin by standing straight with your feet hip-width apart and your toes facing forwards.
  • Hold dumbbells in each hand, while having both arms extended straight down in front of your thighs.
  • It is okay to have a slight bend in your elbows and your palms should be facing your body.
  • This is the starting position for the upright row.
  • Next, raise the dumbbells up in front of your chest and bend your elbows while doing so.
  • You should form a 180-degree horizontal line along your elbows (pointed out to the sides), forearms and hands, and they should all be at shoulder height.
  • This is the upright row. Now, lower your elbows down to your sides and you should still be holding the dumbbells with your hands slightly higher than shoulder level and wrists directly over our elbows.
  • Additionally, your hands should be rotated with your palms facing forwards and away from your body.
  • This is the starting position for the shoulder press. Now, extend both arms straight over your head, pressing the dumbbells up towards the ceiling.
  • Hold this for a moment before lowering them back down to the starting position for the shoulder press.
  • Lastly, lower your hands down in front of you, returning to the starting position for the upright row.
  • This completes the entire compound exercise repetition.

Recommended: 3 to 4 sets of 8 repetitions

Equipment Needed: Two dumbbells (weight of your choice)

6. Lateral to Frontal Raises

  • Start by standing with your feet hip-width apart, while holding dumbbells and extending your arms downward at your sides.
  • While keeping arms mostly straight and with a slight bend at the elbow, lift both arms out to the sides until they form a 180-degree horizontal line with your shoulders, and your palms should be facing the ground.
  • Be sure that your hands are rising away from your sides and that your shoulders do not move up towards your ears.
  • The shoulders do not raise, just your arms. Now, bring your arms straight out in front of you, while maintaining shoulder height.
  • Palms should still be facing the floor. Your arms should continue to stay parallel to the floor throughout this motion.
  • Hold the forward extended position for a moment before bringing your arms back out to your sides.
  • Hold this for a second before slowly lowering your hands down the side of your thighs, returning to the starting position.
  • This is one repetition.

Recommended: 2 to 4 sets of 8 repetitions

Equipment Needed: Two dumbbells (weight of your choice)

7. Regular Pushup with Renegade Rows

  • Begin in a plank position, with your shoulders extended straight over your wrists and holding dumbbells in each hand on the ground.
  • Your back should be straight and core engaged.  Lower down and do a pushup with the dumbbells in hand.
  • After doing so, rise back up into the plank position and then row the left dumbbell up and back.
  • Then, lower it down before rowing the right dumbbell up and back.
  • Make sure that you keep your arms and elbows close to your sides while rowing and keep your hips parallel to the floor.
  • Hold each row for a second or two before returning to the plank position.
  • The pushup followed by the left and right renegade rows is one repetition.

Recommended: 2 to 4 sets of 10 repetitions

Equipment Needed: Two dumbbells (weight of your choice)

8.  Hanging Knees Tuck

  • Start by hanging from a pull-up bar with your arms mostly straight and only with a slight bend at the elbows.
  • Engage your scapulae by pulling your shoulders down and away from your ears. Hold this hanging position.
  • Next, engage your abdominal muscles and pull your knees so that they rise up towards your chest.
  • Your lower back should round in order for your pelvis to tuck under, engaging your lower abs as well.
  • Hold the tuck for a second or two before slowly lowering your legs down to the starting position.
  • Keep your core engaged throughout the entire exercise to make sure that your legs do not swing behind you when lowering them down.
  • This should be a controlled movement. For optimum results, do not use momentum to assist you with the leg raise and knee tuck as that is considered “cheating.”

Recommended: 2 to 4 sets of 8 repetitions

Equipment Needed: Pull-up Bar

9. Mountain Jacks

  • Begin in a plank position as if you are about to start doing mountain climbers.
  • However, instead of alternating bringing your right and left knees towards you core, jump your feet out to the sides and back in, just like with when you are doing jumping jacks.
  • Every time your feet jump out and back in completes one repetition.

Recommended: As many repetitions as you can in 1 minute

Equipment Needed: Exercise Mat

10. Spidermans

  • Start in a plank position, either on your forearms or with your arms fully extended.
  • Next, draw your right knee in towards the outside of your right shoulder and hold this for a second.
  • Then, return to the plank before doing the same thing with your left knee.
  • Repeat the Spidermans on each side, returning to the plank position in between alternations.
  • The Spiderman on each side is one repetition.

Recommended: 3 to 4 sets of 14 repetitions

Equipment Needed: None

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