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Summary
3 Workouts / 14 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is what I use to get in shape every year when summer's coming.
Regardless of how much time you have till summer it's never too late to start training to look good :)
Notes:
the workouts are short, approximately 45-50mins each
they consist of the most basic and most important exercises only. No exercises for fancy machines, only what's important and what works.
this program helped me a lot more than any full-body workout program I ever tried
This is what I use to get in shape every year when summer's coming.
Regardless of how much time you have till summer it's never too late to start training to look good :)
Notes:
the workouts are short, approximately 45-50mins each
they consist of the most basic and most important exercises only. No exercises for fancy machines, only what's important and what works.
this program helped me a lot more than any full-body workout program I ever tried
Instructions:
Always warm-up before the exercises. If you don't, you'll hurt yourself.
Best way to warm up is to do one or two sets without any weight at all, then do a set with about half the weight you'd normally do, then you're good to go.
Do all the sets with the maximum weight with which you can barely do the final reps.
Note: if you're a beginner don't even think about skipping the squat exercise thinking that you don't want to train your legs.
It's one of the most important exercises. Aside of training your legs it'll strengthen your back and your torso, giving you a good foundation to build on later.
Bench Press - Barbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)
Flyes - Dumbbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Exercise description by Bodybuilding.com (less)
Squats - Barbell 3 sets: 8 reps, 8 reps, 8 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Leg Curls - Lying 3 sets: 8 reps, 8 reps, 8 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)
What People are Saying
sold! I'm finally going to go to the gym after work today :P
What People are Saying