The hot summer months can leave us feeling sweaty, lethargic and lazy if we don’t continue the effort we put in during the winter months to keep our bodies energized, fit and strong. An effective summer workout has to be simple, challenging, efficient and easy to do anywhere.
Start by choosing a training tool that is highly functional, versatile, easily transportable and challenging, like the SandBell. Then get started with some truly compound full-body movements that will get you sweating and burning calories while also building strength to increase your metabolism.
Try this high-intensity, full-body SandBell scorcher circuit workout to burn fat, build core strength and sweat it out this summer.
Instructions
Perform 10 reps of each move, with 30 seconds of rest between exercises, to complete one circuit. Repeat for four total circuits with one minute of rest between each circuit.
Choose a SandBell weight that is challenging but still enables you to perform all 10 repetitions.
- Stand with your feet wider than hip width, with a solid base and core engaged.
- Grip the SandBell with two hands, resting it against your chest.
- Lower your hips and bend your knees to perform a full squat while extending your arms straight out to press the SandBell in front of your chest.
- Return to starting position and repeat.
- Grip the SandBell in two hands and elevate it over your head, standing tall with your feet hip-width apart.
- Slam the SandBell on the floor, using your core and lower body for power, then place your hands on the ground on either side of the SandBell and jump your feet back into a plank position.
- Jump your feet back into a low squat and stand up (optionally adding a vertical jump here), then hinge forward to pick up the SandBell and repeat.
- Grip the SandBell in two hands, and stand with your core engaged and feet hip-width apart.
- Push the SandBell overhead while hopping your feet out into a wide stance, slightly bending your knees.
- Bring the SandBell back down to chest level as you hop your feet back to hip width. Continue this sequence at a fast pace.
- Grip the SandBell in two hands and elevate it over your head, standing tall with your feet hip-width apart.
- Slam the SandBell on the floor, using your core and lower body for power, then place your hands on the ground on either side of the SandBell and jump your feet back into a plank position.
- Complete a full push-up, then hop your feet back into a low-squat position, grabbing the SandBell on your way back up to standing. Repeat.
- Grip the SandBell in two hands, holding it tight to your chest.
- Begin lifting your knees to your chest, alternating one at a time, keeping your core engaged and bouncing off the balls of your feet.
- Continue at a fast pace (one rep = left knee + right knee).
- Start lying flat on the ground or on a mat with your arms and legs outstretched, gripping the SandBell in two hands overhead.
- Lift the SandBell as you crunch through your abdominal muscles while simultaneously lifting your straight legs until your arms and legs meet at the top. Your body should be in a V shape at the top of the crunch, torso lifted and core engaged. Modify by lifting only one leg at a time, or bending your knees to reduce the intensity.
- Lower down slowly to starting position, keeping your core engaged and back flat on the ground throughout the movement. Repeat.
Photo credit: jacoblund, iStock
