If Short Motivation was a gambling website, we’d be inclined to put a bet that your New Year’s resolution was to lose a few pounds and get in shape, but ultimately failed. It’s now mid-May, when, hopefully, you’ve managed to smash your goals and are one step closer to the Summer body you’ve envisaged for yourself. No?
Well, you’re not alone and if you’re still in search of your Summer body then there’s not long left so we’ve compiled our top seven exercises (eight including accelerated cardio) to get you in shape for Summer and two super-quick ways to implement them.
First, the exercises.
At any gym, you’ll see people performing bicep curls and leg extensions. Why? They’re reasonably easy to perform and you can probably feel the right muscles working when you’re doing them. Sadly, to obtain Summer body, you do not have the time to waste on isolation exercises, especially if you’re on a tight schedule, so you need to make the most of compound movements to supercharge your workouts and fat loss.
Compound movements are exercises that use multiple joints. A leg extension is quadriceps dominant and uses little in the way of stabilisers because you’re seated, so the intention here is to swap this for a front squat and you’re still doing a quadriceps dominant movement but also engaging more muscle fibres.
Before you continue, please remember that you need to warm up.
If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.
That’s our list of the top exercises you must be performing to get in shape for Summer, within the quickest amount of time. You could add these to your current routine or add them together into separate workouts, either way you will reap the benefits of big compound movements.
We recommend either supersets (putting two exercises back to back with no rest) or accelerated cardio (performing one of the exercises in the list, followed by a high intensity interval, for example squat jumps or our pylometric box exercises workout).
Either of these methods would be effective to burn fat and build muscle in the shortest amount of time possible. We’ve left out any arm exercises because they’re not large muscle groups and are also worked whilst performing the other exercises. For the time left until Summer, there’s more effective things to be doing with your time.
Before you finish, remember that you should spend time cooling down.