Summer is coming, and we couldn’t be more excited for sunshine, outdoor barbecues and afternoons by the pool.

This is also the time to get excited about recommitting to your fitness goals and getting toned and strong for summer so you can play all day.

Here’s a great weekend (or anytime) workout to get you inspired for summer. Get ready to sweat!


  • Dumbbells
  • Mat
  • Medicine ball


Reclining Alternating Hamstring Reach

Perform for 30 seconds.

  • Lie on your back with your legs extended, arms at your sides.
  • Bring your right leg up, keeping it straight, and reach your hands to the back of your thigh to pull it toward your chest until you feel a stretch.
  • Release and switch legs. Continue alternating legs.

Windshield-Wiper Hip Mobility

Perform for 30 seconds.

  • Sit with your knees bent, feet flat on the floor and hands behind you for support.
  • Shift your knees, dropping them to your right side and rotating through your hips.
  • Bring your knees back to center, then drop them to the left.
  • Continue, rotating your knees side to side.


Set 1: Sweat

Perform each move for 30 seconds, with little to no rest between moves. Repeat the set twice, resting for one minute between sets.

Reverse Lunge to Power Jump

  • Stand with your feet under your hips, arms at your sides.
  • Step your right leg back to come into a reverse lunge.
  • As your drive through your front foot to stand, drive your right knee up and jump, pointing your foot.
  • Land in a reverse lunge again with your right leg back and repeat. Switch legs after 30 seconds.

Side Shuffle With Burpee

  • Stand with your feet hip-width apart, arms at your sides.
  • In one fluid motion, drop into a squat and place your hands on the ground, and jump your feet straight behind you to a high-plank position.
  • Lower into a push-up, and as you push back up, jump your feet under your hips to squat.
  • As you stand, stay low and shuffle to your right a few feet. Perform another burpee, and as you come up, shuffle left.
  • Repeat, alternating shuffling from side to side.

180 Jump

  • Stand with your feet shoulder-width apart.
  • Squat down, bringing your arms out behind you.
  • Spring up into a jump and rotate 180 degrees so you land in a squat facing the opposite way.
  • Repeat, turning as you squat and jump.

Set 2: Sculpt

Perform each move for 30 seconds, with little to no rest between moves. Repeat the set twice, resting for one minute between sets.

Dumbbell Push-Up to Renegade Row With Triceps Extension

  • Start in a plank position with your hands holding dumbbells on the floor directly under your shoulders. Widen your feet if you need a wider base.
  • Perform a push-up. At the top, row your right elbow up by your side, then kick the dumbbell back for a triceps extension.
  • Place the dumbbell back on the ground and perform another push-up. Repeat on the left side.
  • Continue your push-ups and alternating arms as you row and extend.

Dumbbell-Balancing Shoulder Raise to Deadlift Reach and Reverse Fly

  • Stand on your right leg, holding dumbbells at your sides.
  • Bring the dumbbells up in front of your shoulders, arms straight, palms facing in and thumbs to the ceiling.
  • Hinge forward from your hips, balancing on your right leg, and bring the dumbbells down in front of you, left leg out behind you.
  • At the bottom, fly the dumbbells out for a reverse fly, squeezing your shoulder blades.
  • Bring the dumbbells back together and return to stand, keeping your balance on your right leg.
  • Repeat for 30 seconds on one side, then switch sides.

Medicine-Ball Reverse Pullover With Crunch to Bridge

  • Lie on your back holding a medicine ball in both hands, feet on the floor and knees bent.
  • Bring the medicine ball up over your head, arms extended.
  • Bring the ball back up over your chest as you crunch your shoulders off the ground.
  • Keep the ball above your chest as you lower down, and perform a hip bridge, pressing your hips to the ceiling and squeezing your glutes.
  • Lower your hips down and repeat.


Perform each stretch for 30 to 60 seconds.

Standing Triceps Stretch With Side Bend

  • Stand with your feet under your hips, arms at your sides.
  • Bring your right arm up, bending at your elbow and placing your right hand behind your neck, elbow pointed to the ceiling.
  • Grab your right elbow with your left hand and gently pull it until you feel a stretch in your right triceps. Lean to your left and feel a stretch in the side of your body.
  • Release and repeat on the opposite arm/side.

Quad and Glute Release

  • Sit with one leg in front of you and one leg behind you with both knees bent to 90 degrees.
  • Grab your back foot, pull it toward you as you lean forward, and feel the stretch in your back glute/quad and front hamstrings.
  • Release and then switch legs, bringing the other leg forward and sending the opposite leg back.

Seated Straddle Fold With Calf Hold

  • Sit with your legs out in a V in front of you.
  • Reach for your right foot and actively pull your foot toward you to feel a stretch in your right calf. Keep your spine long.
  • Release and repeat on the opposite side.


Seated Meditation

  • Sit in a comfortable position, legs crossed in front of you and hands resting on your knees.
  • Close your eyes. Breathe in through your nose for a few beats, then release the breath.
  • Repeat, allowing your heart rate to slow.

Photo credit: Jakob Owens, Unsplash; Todd Cribari,
Model: Rachelle (Cihonski) Mahoney