6 Simple Steps to a Confident, Fit Body This Summer – Part 4

Hell yes, let’s throw some weight around!

 
We have finally arrived at one of my favorite topics: weight training! Yes, I know, I get excited over weird things, but that benefits you as I know this topic backwards and forwards. So let’s make sure we’re on the same page here first. You want to build muscle so things don’t jiggle any more than necessary but not so much muscle that you start looking bulky, right? Now, personally, I think an impressive pair of guns is the perfect beach accessory but I understand that might not be of utmost importance to you, so I’ll tell you exactly what to do to firm things up in the buns department instead.

 
You’ll be doing 3 days per week of weight training, each with a different focus. I’ve given you two circuit workouts for each of the focused days just so you have some variety. These workouts are all circuits meaning you go through each exercise back to back, only taking rest when you absolutely need it. If you’re confused on technique or form, just click on the demo to link to my YouTube demonstrations. You’ll only need a pair of dumbbells, a chair or bench, and ankle weights.

 

 

Weight training day #1: Booty Lift

Booty Lift Workout Option #1

Exercise Reps Sets        Notes
Glute Bridges 50 4 Squeeze glutes at the top of the movement. Demo
Walking Lunges 30 total   4 Take a nice long stride into the lunge.
Straight Leg Deadlifts     20 4 Hold dumbbells in each hand. Keep back flat, stick booty out.
Squat Jumps 15 4 Go low into a squat and then explode out into a jump.

Booty Lift Workout Option #2

Exercise Reps Sets  Notes
Booty Blast Series 20 per ex, per leg 3        Check out the exercise here. Add 5# ankle weights to really feel the burn.
Step-ups 15 per leg 3                Hold dumbbells in each hand for added resistance. Do all 15 on one side, then switch.
Squat to Overhead Press      10 3       Hold dumbbells in each hand, rest on shoulders during the squat portion. Demo
Skaters 30 total 3         Stay low by bending the knees. Demo

 

Weight training day #2: Core Plus More

Core Plus More Option #1

Exercise Reps Sets     Notes
Reverse Crunches 15 3 Stamp the feet on the ceiling. Go slow & controlled. Demo
Side Plank Hip Lifts 10 each side 3 Make sure elbow is directly below the shoulder. Demo
Crunches to Toes 25 3 Lower feet a bit to add intensity. Demo
Elbow Plank As long as good form 3 Keep that booty down! Demo
Mountain Climbers 45 seconds 3 Drive the knees to your chest using your abs.

Core Plus More Option #2

Exercise Reps Sets Notes
Spiderman’s 20 total 3 Demo
Side V-ups 15 each side 3 Demo
Plank Up/Downs 15 total 3 Demo. Keep hands directly below shoulders.
Tuck Jumps 10 3 If these are too advanced, try squat jumps instead.

 

Weight training day #3: Full Body Burn

 

Full Body Burn Option #1

Exercise                Reps  Sets  Notes
Skullcrushers 20     2-3   Don’t let elbows flare out to the side. Demo
Box Jumps 10     2-3   Land light on the box/bench and step down. Demo
Push-ups 10     2-3   If you can’t do the version on your toes, drop to your knees.  Keep that booty down!! Demo
Body Weight Squats 20     2-3   Go as low as you can in the squat. Demo
Jump rope 50     2-3   Don’t have a jump rope? No problem! Just pretend. : )
Overhead Sit-ups 20 2-3   Keep the dumbbell up toward the ceiling throughout the movement. Demo
Burpees 10 2-3   Don’t forget the push-up or the jump at the top…

***Start with only 2 rounds of these exercises. Later, when more conditioned, try for 3 rounds.

 

Full Body Burn Option #2

Exercise Reps*** Sets Notes
5 Minute Jog 3 Outside or on a treadmill. Go at your own pace.
Dumbbell Shoulder Flies 30/20/10 3 Use a weight that’s challenging while keeping good form. Demo
Kettlebell Swings 30/20/10 3 You can also just hold the end of a dumbbell. Demo
Kettlebell Single Arm Row 15/10/5 3 Keep your back flat and use that back to pull the weight up.
Squat to Over Press 30/20/10 3 Aka: thrusters.  Demo
V-ups 15/10/5 3 Keep legs straight.  Bring legs & upper body up at the same time.
Walking Lunge with DB Overhead 30/20/10 total 3 Hold a dumbbell over your head while lunging. Keep core engaged.

***Number of reps for each exercise goes down with each round. Rest as needed.

 

 

 

 

About Kristy Stabler

Kristy Stabler is a wife, mom of 3 daughters, a national level figure competitor, a nutritionist, personal trainer, and health blogger for the Huffington Post. But underneath all those titles, she’s a woman who has dealt with her own body image issues, self-doubt and diet obsession. Seeing a lack of true substance to most of the fitness programs out there, Kristy changed her coaching to address the mental & emotional aspects of good health that every woman deals with on a daily basis, but tends to ignore in the pursuit of a size zero. Kristy has a Business Degree from California State University Sacramento and is ISSA certified in nutrition and personal training.