Swift Summer At-Home Workout
Active Lifestyle
Consult your physician before starting any diet and/or exercise plan.Summer is almost here and we all want to look slim and fit for this time of year. So how do you stay fit during this beautiful season? We'll hook you up with the right plan to train effectively and quickly with our Swift Summer At-Home Workout. It combines cardio and weight training all in one so when time is of the essence you can burn calories and build muscle in only 30 minutes! Get fit while still getting out!
For this workout you'll need a set of dumbells, a step and a stability ball. Repeat this sequence three times. Work as fast as you can to keep your heart rate elevated.
EXERCISE
DURATION
DESCRIPTION
1
5 mins
Skip continuously for 5 minutes at a speed that keeps your heart rate elevated but allows you to breathe regularly.
2
15 reps
Hold dumbells in each hand and have feet shoulder width apart. Squat as if you were sitting in a chair, forming a 90° angle with your legs, then return to standing position.
3
15 reps
Lying flat on a step or bench, hold dumbells in each hand and press up to make them meet above your chest. Return to start position.
4
Calf Raise (off stairs or step)
15 reps
Hold dumbells in both hands while standing on the edge of a step. Push up on your toes and flex your calves. Hold 2 seconds and slowly return to start position.
5
Pullover (on ball)
15 reps
Holding a dumbell with two hands over top of your head, lay your shoulder blades on a stability ball with feet flat on ground holding your core up. Bring weights over your head, above your chest, then return to start position.
6
15 reps per leg
Spread feet apart with one foot in front of your body and one behind. Holding weights at each side, bend your knees until your legs form a 90° angle. Don't let your knee go past your toes. Push back up to start position.
7
15 reps
Standing with feet shoulder width apart, hold dumbells at shoulder height and press them up just in front of your forehead. Return to start position.
8
15 reps
Hold dumbells at your sides with palms facing up. Bring weights up to your shoulders, bending at the elbow. Return to start position.
9
15 reps
Using the stairs or a step, place both hands beside your hips and hold your bottom off of the edge of the step. Bend your elbows, lowering your bottom and pushing back up to start position without locking the elbow. Add a weight on your lap to increase difficulty.
