The whole body has been worked separately at this point, so now what? For our final installment of tips for getting fit for summer from Boca Grove Fitness Director David Schlueter, we have some moves that work the whole body. Feel the burn!
- Turkish Getup: Start by laying on your back with one arm extended in the air (with or without a kettle ball weight). Using your abs and your legs get yourself up to standing position then back down to the laying position. This exercise may sound easy, but it is not! It works your legs, core and arms. Aim to do 5 on each side.
- Plank: Position yourself on your forearms, hands and toes (like in a push up position but on your forearms). Hold in this position for 30 seconds to a minute. This is an all-around exercise that works your abs, back, glutes and hamstrings.
- Plank and Row: In a push-up position while holding weights in your hands alternate pulling the weights off the ground in a rowing motion. This exercise works everything the plank exercise does, except it also adds lats and biceps. Do 12 sets (a set is a row on each side).
- Squat and Row: Using the cables and weight on a machine or using a resistance band, pull back as far as possible. Go into a squat position and, upon standing row back with your arms. This will work your quads, hamstrings, lats and biceps. The goal is to do 15 reps if you are using weights. If you are not using weights do the exercise based on a time, like 30 seconds or a minute.
You have now spent four weeks getting in tip top shape. You are ready to go suit shopping and show the beach/pool crowd all your hard work. Keep it up and be proud. You did good and your body thanks you.