Spring is here, and summer is just around the corner.
It’s time to work off your winter weight and get your body beach-ready!
Here are 7 innovative moves that we suggest you try out at the gym:
Battle-Rope Wave From Side Plank
The side plank challenges your core strength, while the rope wave is going to get your heart pumping to burn off calories. Your shoulders will also get a nice workout!
Start by lying on your side, stack your feet and rest on one of your forearms so that you’re in a side plank position. With the other arm, quickly lift and slam a battle rope to make waves with the rope.
Single Arm Dumbell Press From Single Leg Bridge
In this move, your core is working hard to stabilize your body and the single-arm press will activate your pecs for maximal effect.
Start by lying on your back with a dumbbell in one hand. Bend your leg on the same side to 90 degrees, plant your foot on the ground. Lift your other leg off the floor and flex your core, then press the dumbbell over your chest.
Perform reps on one side and then repeat on the other side.
This rotational exercise can be used for your golf swing and for chopping wood. You’ll also get a carved out six-pack out of it.
Start by holding a kettlebell by the handle with both hands on one side of your hips. Rotate your body to the opposite side and pivot on your backfoot, bringing the bell up to the outside of the opposite-side shoulder, in one swinging motion.
Repeat on both sides.
Iso Pin Pull
This move is for improving your strength at the midpoint of the deadlift. What you’re doing is pulling a light bar as hard as you can into a power rack, so that you can pull as hard as you can for longer periods of time.
Do this by loading a ball bell with light weights. Set the safety pins of the rack to knee height. Now deadlift the bar into the pins and pull as hard as you can. Hold for five seconds, then slowly lower it back down.
Reverse Burpee To Wall Ball
What you’re doing here is rolling back and then burning out your legs and shoulders with a wall-ball rep.
Start by holding a medicine ball at chest height and roll onto your back until you’re on your back with your feet up in the air. Then drive yourself back up to your feet, squat down, and toss the ball overhead against a wall.
This is one rep.
The image we used does not include the medicine ball.
Challenge your entire body’s strength and stability with this move.
Start by pressing two kettlebells of equal weight overhead. Then bring one kettlebell down into the rack position and descend into a squat position. At the bottom of the squat, do an eccentric curl with the racked kettlebell (i.e. lower it down slowly until your arm is stretched out), and then curl it back up to rack position.
Now stand back up and press the racked kettlebell overhead, and bring the kettlebell that was previously overhead down to the racked position to continue the move you just performed on the other side.
Repeat this back and forth cycle for reps.
Kettlebell Side Snatch
This is like a more difficult version of the lateral raise. Do it to rip your delts to shreds.
Start with a kettlebell in one hand, positioned between your legs and behind your heels. Thrust your hips forward and swing the kettlebells up and out. Catch the kettlebells with arms extended. Hold this position for a couple of seconds.
This is an advanced kettlebell move that should only be attempted by people who are accustomed to the movement of kettlebells. This move comes with a high risk of wrist injury if it’s not controlled properly.
Incorporate these moves into a 4-week program to help you carve out a summer body. Some of these workouts tax your core, while others take you through planes of movement that are not typically included in a regular routine. While we urge you to embrace the challenge that these moves present, please proceed with caution and start with lighter weights. Move up to heavier weights only if you’re comfortable with the movements.