Summer Body Prep Circuit

Timesaving Workout

We are officially building our summer bodies NOW. You will love this circuit workout because it will help shape the upper and lower body while boosting the metabolism and tapping into those fat stores. I am all about efficiency, and this circuit workout is a great way to be efficient with your time while reaching your bikini body goals.

In this circuit, you will move from one exercise to the next, then rest after completing all five exercises. The goal is to repeat the circuit two to three times. Have fun and keep that bikini body vision alive with each and every rep.

Bench Dips Bench Dips

Bench Dips

Place your hands shoulder-width apart on a bench behind you and legs straight out in front of you, one foot crossed over the other. Slowly lower your body as you inhale by bending your elbows to lower your body toward the ground. Once your elbows are at about a 90-degree angle, exhale while press yourself back up to the starting position. Repeat movement 10 times, then switch legs and repeat another 10 reps for a total of 20 dips.

G-Tip: If you are a beginner, you can start by bending your knees and work your way up to fully extending your legs out in front of you. Keep your elbows in close to your body and don’t allow them to butterfly out.

Thrusters Thrusters

Thrusters

Start sanding with your feet slightly wider than shoulder-width distance and holding a pair of dumbbells in each hand at your shoulders. Drop down into the bottom of a squat position, keeping dumbbells at your shoulders. As you stand back up, press the dumbbells overhead, performing a shoulder press. Lower back down into a squat position while bringing the dumbbells back down to your shoulders. Repeat the movement until you have completed 15 reps.

G-Tip: Really focus on driving up with your heels and at the top of the thruster, squeeze your glutes before lowering back down to the bottom of the squat. This extra squeeze will really target the glutes that much more.

Push-Ups Push-Ups

Push-Ups

Start with your body parallel to the ground, on your toes and arms directly over your shoulders. Lower down until you are a few inches from the ground, then press yourself back up to the starting position and repeat the movement, slow and steady, really focusing on keeping your entire body tight. Perform 10 reps.

G-Tip: Focus on keeping your entire body engaged throughout the push-up. Don’t let your tummy relax; focus just as much on your tummy and sucking it in as you are performing the push-up.

Front Raises

Start Standing with your feet about shoulder-width distance and holding dumbbells in your hand with a reverse grip. Slightly lean your body forward so you are at a slight angle and not standing up straight. As you exhale, bring the dumbbells up toward the sky until the dumbbells are at eye level, then lower dumbbells back down to the starting position and repeat until you have completed 15 reps.

G-Tip: This slight forward lean will deactivate your traps and put the emphasis of the exercise on your front delts, which is the focus of this movement.

Stationary Lunges

Start standing at the top of a lunge position with one foot in front of you and one foot behind and hands on your hips. Lower your body toward the ground until your knee is a few inches off the ground. Use your front heel to press yourself back up to the starting position, then repeat 10 times before switching legs and repeating an additional 10 reps on the other side.

G-Tip: Stationary lunges can be done with weight as well. If you are more advanced or feeling like an added challenge, hold a dumbbell in each hand. Core stability and balance is really important here, so be sure you are steady and balanced before adding additional weight to the lunge.

Rest three minutes, then complete the circuit two to three times, depending on how much time you have and your level. The goal is to move through the exercises quickly to boost your metabolism while working your entire body.

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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