Let’s jump into your first official workout for the Summer SLAY.
Today’s workout is the Full Body Flex – a full-body strength and conditioning routine to make you feel strong and powerful.
Warm up with some light cardio (brisk walk, elliptical, jump roping, etc.) for five minutes before jumping into today’s workout. This workout is to be completed in a circuit format, meaning you complete one exercise after another with minimal rest in between. After finishing an entire round, rest for 60 seconds before starting again. Complete three to four rounds!
Kettlebell Swings
Holding a kettlebell or dumbbell, stand with your feet wider than hip distance apart. With the weight between your legs, sit your hips back, then snap your hips forward allowing the momentum from your hips to help you “swing” the weight up to chest-height. Make sure you aren’t squatting during this movement or swinging the weight with your arms. You want to make sure your hips are doing all of the work. Complete 15 reps.
Thrusters
Rack the dumbbells to your shoulders, and stand upright with your feet slightly wider than hip-distance apart. Lower your hips to perform a squat, then drive through your heels as you come back up. At the top of the squat, press the weights up into a shoulder press. Lower the weights as you lower back down into a squat to repeat the movement. Complete 10 reps.
Squat Jumps
With just your bodyweight, sit your hips back as you lower down into a squat. Use power from your legs and core to jump as you come back up from the squat. Land softly in a squatting position and repeat.
Burpees
Lower your entire body down into a plank position. To advance the movement, lower down into a pushup. Jump your feet towards your hands, then jump straight up in the air. Lower down to the ground and repeat. Complete 8 reps.
Curtsy Lunges
Begin standing with feet hip-distance apart and a dumbbell in each hand. Step your left leg slightly behind your right, and lower down into a lunge keeping your hips facing forward. Return to a standing position and repeat on the other side. Complete 20 total reps, or 10 on each side.
Let me know what you think of the workout when you try it! And don’t forget to check-in on the main Summer SLAY post to be entered to win the check-in prize at the end of the challenge 🙂