Sweatin’ for Summer Total Body Burn

By Lee Funke

Published 3/1/2016 • Updated 12/30/2021

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Sweatin’ for Summer Total Body Burn

Equipment Needed: Bodyweight

Description: Repeat the circuit for as many rounds as possible (AMRAP) for a total of 30 minutes.

Warm Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

CIRCUIT

50 Air Squats

1. Start with your legs shoulder width distance apart, arms comfortably at your sides.
2. As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift, core engaged and gaze forward.
3. At the bottom of your squat, drive through the heels, squeezing your glutes and hamstring as you press your hips forward and drive your arms back behind you.
4. Repeat this movement for number of reps listed.

12 Army Crawl

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Then drop down to one forearm, followed by dropping down to the other forearm so you are in a low plank position with your shoulders stacked over your elbows.
4. Push yourself back up to the starting position one arm at a time while trying to maintain stable hips, square to the ground.
5. Repeat this alternating forearm drop for the number of reps listed.

20 Plank Pop-Ups

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Jump your feet in towards your hands, shoulder width distance apart, getting your feet firmly planted.
4. Push your hands off the ground and come up into a low squat position, hand facing outward in front of your chest.
5. Lead with your hand to come back down into high plank position, jumping your feet back behind you, returning to high plank and the starting position.
6. Repeat for the number of reps listed.

24 Speed Skaters

1. Start in an athletic standing position. Then explode of your left leg, jumping laterally to the right. Landing on your right leg while sweeping your left leg behind you and bringing your left arm across your body.
2. Once firmly planted on your right leg, push off and jump laterally to your left, landing on your left foot and sweeping your right leg behind you and your right arm across your body.
3. Continue alternating these side-to-side lateral bound for the number of reps listed.  

12 Reverse Lunge + Front Kick

1. Begin in neutral standing position, feet shoulder width distance apart, arms holding the dumbbells at your sides.
2. Take a large step backwards with your right foot and lower your body towards the floor into a reverse lunge. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front, left knee behind your toes.
3. With your core engaged, and the majority of the weight in your left, front foot stand up, bringing the back right foot forward and kick the right leg through, straight out in front of your body.
4. Complete all listed repetitions on the right leg and then repeat on the left leg.

10 Walking Pushups

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
4. Once at the bottom of your push up, push back up into high plank position.
5. Then walk your hands over to the right and repeat the push up. Once at the top walk back to center and repeat the push up. This time at the top walk your hands over to the left side and repeat the push up. Continue this pattern.
6. Each push up counts as one rep Repeat for the number of reps listed.

10 Alternating 180 Surfer Get-Ups

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. From the plank position, jump your feet forward into a low squat position, leading with your right foot in front of your left foot, hips rotating 180 degrees to the left. Simulating popping up on surfboard.
4. Replant your hands and jump back to high plank position.
5. Repeat this motion jumping your feet forward into a low squat position, leading with your left foot in front of your right foot, hips rotating 180 degrees to the right.
6. Repeat this movement, alternating sides for the number of reps listed.

20 Squat  + Knee Crunch

1. Start with your legs shoulder width distance apart, arms comfortably at your sides.
2. As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift, core engaged and gaze forward.
3. At the bottom of your squat, drive through the heels, squeezing your glutes and hamstring as you press your hips forward.
4. At the top of the squat pull your left knee up and across your body towards your right elbow; striving to make the knee to elbow connection as you  engage your core and obliques.
5. Come back to the starting position and repeat the movement, alternating opposite knee to opposite elbow at the top of each squat (left knee to right elbow and right knee to left elbow).
6. Each knee to elbow connection counts as one repetition. Repeat for number of reps listed.

10 Reverse Burpees

1. Begin this exercise by standing tall.  
2. Then with a slight bend in your knees, hinge at the hips in a forward fold, bringing your your hands flat on the ground.
3. Then walk out, with your hands, to a high plank position. Forming a straight line with your body from head to toe.
4. Then walk your hands back towards your feet with strong shoulders. Once you reach your feet, stand up, squeezing your glutes and hamstrings and jump up with arms overhead (as you would at the top of a standard burpee).  
5. That is one rep, repeat for the number of reps listed.

1-Minute Plank Hold

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Hold this position as a static, isometric hold.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.