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Got game? Then better feel challenged cause this summer workout can make you bikini ready everyday!
FAT LOSS FAST!
This ultimate cheat sheet will help
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Dumbbell Oblique Crunches
- Stand up straight with a dumbbell in each hand.
- Slowly lower one arm whilst keeping your abs tensed.
- Tense your obliques on the opposite side to your lowered arm, using them to raise your arm up. This is one rep.
- Repeat for both sides.
- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.
- Repeat this action 5-10 times.
Sumo Bodyweight Jump Squats
To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.
- Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
- Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.
Dumbbell Step Ups
Step ups are a great easy way to strengthen your quads and glutes.
- Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance.
- Squeeze your quads in the raised leg to lift your body up and onto the platform.
- Slowly release and lower yourself back down. This is one rep.
- Repeat for the other leg.
Hover Lunge to Glute Raise
This is one of the most difficult combos, and an absolute killer on your legs.
- Stand on one leg, bending your opposite knee and having that foot out behind your body.
- Squeeze your core and your quads. Extend your arms downwards as you bend your straight leg. At the same time, extend your opposite leg behind you, keeping your knee bent.
- Lower down until your knee is an inch or two off the ground and place your hands on the floor for support.
- Shoot your legs backwards into a high plank position.
- Tense your glute for the leg you weren’t standing on to do a glute raise, lifting that leg up behind you.
- Without touching that leg to the ground, bring your knee back in towards the ground. Squeeze your glute for the other leg to complete the squat, raising your body up to a standing position on the leg you started on. This is one rep.
- Repeat on the other leg.
The garhammer raise may sound strange, but it’s a great exercise for hitting your core.
- Lie on your back with your arms above your head and your legs extended in the air above you.
- Keep your core tensed and lower your legs down to a few inches above the ground.
- Engage your abs whilst your legs are above the floor and raise your legs up with your toes pointed.
- When your legs are above you, raise your lower back off the floor to bring your toes over your head.
- Keep your abs tight and lower your legs back down to your start position with them elevated a few inches above the floor. This is one rep.
The hack squat is a great way to hit your quads without having a barbell on your shoulders. It also works your shoulders and trapezius.
- Stand in front of a barbell, with your feet shoulder width apart and your feet pointed slightly outwards.
- Squat down, grabbing the barbell with your palms facing backwards, hands spaced shoulder width apart. This is your starting position.
- Keep your head looking forward, your spine in a neutral position and your core tight.
- Squeeze your quads, pressing through your heels and raising the bar up behind you. Make sure to move your legs out of the way as you raise the bar. This can feel a little odd at first.
- Slowly lower the bar back down behind you. This is one rep.
Bulgarian Split Squat
The split squat is a great exercise that you’ll feel all day.
- Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
- Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
- Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
- Repeat for the other leg.
The goblet squat is a variation on the sumo squat, but without the added difficulty of a barbell. It brings an upper body workout into the squat.
- Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards.
- Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes.
- The further away from your body you hold the weight, the further back you can squat, and the more difficult the exercise will be.
An essential move to grow big glutes!
- Lie flat on your back with your arms at your side.
- Bend your knees and place your heels on the floor.
- Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
- Slowly release back down until your hips are on the floor. This is one rep.