We've all been there: Spring is in full swing and summer's closing in
fast, and you've run out of time to launch into a full three-month
weight-loss plan to reach your summer-body goals.
Lucky for you, there's another way to score that summer six-pack.
Simply drop a few quick fat-burning workouts into your current training program, and kick-start your efforts to lean down without drastically changing your routine.
With your choice of glutes and hamstrings, back and core, full-body circuits, arm supersets, and a chest-and-shoulder smackdown, you can mix and match these workouts to fit your weekly split, move some serious weight, and have fun in the process.
It's the no-thinking, no-planning, "grab and go" workout solution for your leanest summer yet!
Standing Calf Raise: Aim for a full stretch at the bottom of each rep, holding for a count of one. Maintain this control and avoid bouncing out of the bottom to lift yourself back up.
Barbell Hip Thrust/Single-Leg Hip Thrust: You may want to prep two barbells for this superset so you can quickly switch to a lighter weight if need be for the single-leg version, which is the same as the regular hip thrust, only with one leg lifted off the ground.
Single-Leg Deadlift: Keep your non-working leg straight and lift it up and out behind you as you descend. This serves as a counterbalance for your body. Press your body weight back into the heel of your standing leg and keep your hips and shoulders square as you lower down for each repetition.
Smith Machine Reverse Lunge: The Smith machine version is exactly like the barbell reverse lunge version of this exercise, providing extra stability so you can focus on the action of your legs instead of maintaining your balance.
Wide-Stance Barbell Squat: Take a full 4 seconds to lower yourself into the squat. Go as deep as you can without letting your heels lift up. Your goal is to get to a point where your thighs are at least parallel to the floor.
Single-Leg Hamstring Curl: Most leg curl machines have just one long roller to accommodate both feet. For single-leg curls, shift your body slightly on the machine so your ankle is hitting in the center of the footpad. Otherwise, you might put undue stress on your knee.
Lucky for you, there's another way to score that summer six-pack.
Simply drop a few quick fat-burning workouts into your current training program, and kick-start your efforts to lean down without drastically changing your routine.
With your choice of glutes and hamstrings, back and core, full-body circuits, arm supersets, and a chest-and-shoulder smackdown, you can mix and match these workouts to fit your weekly split, move some serious weight, and have fun in the process.
It's the no-thinking, no-planning, "grab and go" workout solution for your leanest summer yet!
Workout 1: Glute-Ham Lower-Body Blast
1
Superset
Good Morning
3 sets, 10-12 reps
Hyperextensions (Back Extensions)
3 sets, 10-12 reps
2
Standing Calf Raises
4 sets, 10 reps
3
Superset
Barbell Hip Thrust
4 sets, 8 reps
Single Leg Glute Bridge
With thrust.
4 sets, 10 reps per leg
4
Single Leg Deadlift
4 sets, 10 reps per leg
5
Barbell Reverse Lunge
Or perform on Smith Machine.
3 sets, 10 reps per side
6
Wide-Stance Barbell Squat
3 sets, 10 reps
7
Seated Leg Curl
Single-leg.
3 sets, 8 reps per sid
Technique Tips
Barbell Good Morning/Back Extension: Keep your spine straight as you hinge from the hips on your barbell good morning, being careful to keep your neck neutral and your shoulders in line. During the back extensions, tuck your chin and round your upper back to help engage your glutes.Standing Calf Raise: Aim for a full stretch at the bottom of each rep, holding for a count of one. Maintain this control and avoid bouncing out of the bottom to lift yourself back up.
Barbell Hip Thrust/Single-Leg Hip Thrust: You may want to prep two barbells for this superset so you can quickly switch to a lighter weight if need be for the single-leg version, which is the same as the regular hip thrust, only with one leg lifted off the ground.
Single-Leg Deadlift: Keep your non-working leg straight and lift it up and out behind you as you descend. This serves as a counterbalance for your body. Press your body weight back into the heel of your standing leg and keep your hips and shoulders square as you lower down for each repetition.
Smith Machine Reverse Lunge: The Smith machine version is exactly like the barbell reverse lunge version of this exercise, providing extra stability so you can focus on the action of your legs instead of maintaining your balance.
Wide-Stance Barbell Squat: Take a full 4 seconds to lower yourself into the squat. Go as deep as you can without letting your heels lift up. Your goal is to get to a point where your thighs are at least parallel to the floor.
Single-Leg Hamstring Curl: Most leg curl machines have just one long roller to accommodate both feet. For single-leg curls, shift your body slightly on the machine so your ankle is hitting in the center of the footpad. Otherwise, you might put undue stress on your knee.
