5 Workouts

Missed the gym? Snowed in? Dog ate your gym shoes? Been slacking?

Whatever the reason, here are 5 workouts you can do ANYTIME & ANYWHERE!

I would highly recommend going in order, if you need a full weeks worth of workouts for a vacations series -or- week away from Summer’s Fitness.

  • Check the “focus” of the workout. Ex. If you did a Leg workout yesterday, skip to the next workout in the series.
  • Over training or doing the same workout every day, will NOT help you get better results. Variety and coordinating of the muscle groups is important.
  • Watch the videos for coaching & technique tips to get the most out of the workouts.

FIVE Different Workouts to Choose fromwith VIDEO Instructions:

#1 Total Body Cardio Blast

*requires a pair of dumbbells

Perform 5, 10, or 15 reps of each

  • Manmakers
  • Lunges
  • Glute Bridge/Tri Ext Combo
  • ITWA
  • Your Choice Cardio

Complete 10-20 minutes. Stretch!

#2 Core & Cardio Focused

*no equipment or a use of a dumbbell or med ball

Reps: 5, 10, 15, 20, 25

  • Squat Thrust to Knee Slam
  • Seated Twist
  • Squat Thrust to Arm Pull Woodchoppers

#3 Leg & Shoulder Strength Focused

*requires a pair of dumbbells

Circuit #1/Reps: 10-12 each

  • Wide Squat to Press
  • Narrow Squat to Lateral Raise
  • Wide Squat to T
  • RDL to upright row

Perform 3-4 rounds.

#4 Quick, Simple, Core & Cardio Blast

*no equipment required

Ladder: 2 of each, 4 of each, 6, 8 and up

  • Jumping Jacks or Side to Side Taps
  • High Knees or Marching

Set a timer for 10 minutes; Repeat if desired

#5 Upper Body Strength Blast

*requires a resistance band or pair of dumbbells

Perform 2, 4, 6, 8 + Reps

  • Step Over Push Ups
  • Wide Row
  • Narrow Row
  • Superman

Repeat for 10-20 minutes. Make Sure to Stretch!

Enjoy These BONUS Workouts!

BONUS #1: Right to Bear Arms

*requires a pair of dumbbells

Ladder: 2 of each, 4 of each, 6, 8 and up

  • Mountain Climber
  • Tricep Pushup
  • Kneeling Curl to Press
  • Situp/Crunch

Set a time for 10 minutes.
How high up the lader can you go?

BONUS #2: Ab Blaster Workout

The truth is, you can do ALL the Abs in the World…and still not have a flat stomach. #nutrition 
View Jeremie’s video on “Understanding the Core 
Add in some High Knees or other activity that gets your heart rate up

Reps: 10-20-30-40-50  Can You Keep Going Up By 10?

  • Plank Hold (time)
  • Bicycles
  • Crunches
  • Reverse Crunches

Perform for 10-20 minutes.

Committed to your success,


Summer and the entire Summer’s Fitness Team