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Summer Body Workouts for Men & Women

by Muscle Mantra 21 May 2021 0 Comments

Do you want to prepare for the beach? The snow is finally melting and spring is coming, so there is not much time left to prepare the body for the beach in time for summer. Hit the gym or the park with this 20-minute workout to burn fat and achieve your dream body in time for the best time of year. 

Want to know how to get a summer body? The goal is to complete as many laps as possible in 20 minutes, with each lap followed by a sprint. No rest, give all you have for this high-intensity workout. 

Best Exercises to Get Your Summer Body 

  • Plank 

Get into a push-up position but put your hands slightly wider than your shoulder width. Place your toes into the floor and squeeze your glutes to stable your body. Don’t hyperextend your knees. Make sure your head is aligned to your back. Hold the position for 20 seconds or more depending on your endurance.  

  • Squat 

Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting on a chair. Straighten your legs to lift back up. Repeat the movement at least 15-20 times.  

  • Side Burpees 

Workout for summer body can be started by completing a regular burpee, but instead of exploding back to your starting position, throw yourself to the side. Keep your feet together and jump sideways before completing the next burpee as it is the best Workout for summer. 

  • Sit-ups 

Lie on the floor facing your ceiling, bend in your knees, where your feet touch your hips and arms bent at the elbows and your hands either behind your head by the ears or they can be on your chest as well. Engage your core and lift your upper body so your elbows touch your knees. Return to the start position and repeat! 

  • Hindu pumps 

This movement is a summer body workout at home that looks like a cross between a yoga flow and a push up. Start in a downward dog position. Hand under your shoulders, legs straight, and buttocks in the air so that your body forms a V-shape. In a nose-down motion, leading with your head, put your head between your hands and lower your stomach, arching the back to finish. Reverse the fluid movement leading with your buttocks. Try to keep all the movement smooth and flowing and don't hold your breath! 

  • Climbers 

Start with an extended plank with your hands under your shoulders. Put your Knees in your chest as quickly as possible. One representative count for each knee that moves forward and backward. 

  • Jump squat  

Stand tall with your feet hip-width apart. After that bend your knees, just make sure that your spine is upright. Then push your feet down to jump off the floor. Don’t go way too down while landing, make sure your knees are bend 45 degrees approx and then immediately drop back down into a squat, and jump again 

How to get the perfect summer body by doing sprints? 

  • Option 1: Sprint as fast as possible between two markers for 30 seconds. 
  • Option 2: Don't have room? Sprint in place, bring your knees up to add intensity. 

It's a full lap, the goal is to do as much as possible in 20 minutes. 

Diet for summer body 

It should contain 60 to 65% carbohydrates (the slow sugars present in cooked, raw vegetables, fruits, legumes, quinoa) + 15% vegetable protein (legumes, quinoa, rice, nuts, almonds) or animal (fish, eggs, meat) + 20 to 25% lipids (oils, oilseeds, butter). 

Do not forget to visit our website for more details and info on fitness and health. 

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