5 workouts to add into your routine to help you get ready for summer!

Exercises to aid with ‘toning’ and feeling confident for summer

By Emilia Caddick, 11 April 2024

Summer is almost here! This means that some of us will be switching up our workout routines to help us feel the most confident over the summer holidays!

To be ‘toned’ is to have muscles definition that is under a small layer of fat! So, as we head into summer, let's not just focus on cardio as this will leave us feeling weak, shapeless and tired! Instead let's work on adding in some weighted exercises that burn fat, build muscle and will help us feel amazing and confident for the summer months ahead!

By no means does everyone need to do this or switch up anything as we approach summer, but these exercises are simply a fun way to challenge yourself!

Exercise 1: Dumbbell Squat Press

How to perform: Start with your feet shoulder width apart and holding two dumbbells, resting on your shoulders. From here squat down until legs are at a 90degree angle, then using the force of the legs push back up to standing and bring dumbbells overhead. Re set the dumbbells to the shoulders and restart move.

20x3

Why is this added to the summer workout plan? This is an exercise that combines strength training with cardio! Working on building muscle and burning fat at the same time! The legs, arms and core are all working here, and the high reps will also get your heart rate up, leaving you feeling exhausted and empowered!

Exercise 2: Kettlebell Gorilla Row

How to perform: Start with a wide stance and a slight bend at the knees, then lean forward to take hold of the kettle bells, ensuring core is engaged and back is neutral. Then keeping the core tight, row the kettlebells up towards the hips, squeezing through the back at the top of the movement before placing kettlebell down to the floor and repeat on the other side.

20x3 (10 each side)

Why is this added to the summer workout plan? The gorilla row again uses the whole body, making this a super time effective and challenging workout, the hamstrings and being stretched, the core is engaging, back is contracting! This move with help you feel strong and confident!

Exercise 3: Dumbbell Snatch

How to perform: This is a fast and explosive move! Start with feet slightly wider than shoulder width apart and holding a dumbbell in one hand, between the legs. The first part of the movement is a squat down and as you come up bring the dumbbell to the shoulder, then you will squat again with the dumbbell starting at the shoulder, this time as you come up the dumbbell will press overhead like we did in the squat press.

10x3 on each side

Why is this added to the summer workout plan? As mentioned, this is an explosive move! It will work on your endurance and strength levels, working on building your legs, shoulders and core muscles!

Exercise 4: Mountain Climbers

How to perform: On a mat, start in a plank position and keep core tight throughout, as if you are about to be punched in the stomach! Then bring one knee towards your chest and squeeze the abs, place the knee back to plank and switch. These can either be performed slow and controlled to really feel the core muscles working, or they can be performed quicker for a faster paced and cardio focused exercise.

1 min x 3

Why is this added to the summer workout plan? This exercise will really work those core muscles, you will feel the burn with this one! This is great to add into your summer routine to build your core muscles, helping to tighten your trunk muscles!

Exercise 5: Walking Lunges - Body Weight or Barbell

How to perform: Either with no weight, or with a barbell on the back, take medium size steps forward, bringing the front leg to 90 degrees with each step! Push yourself up and forward by using the front foot, I find it helps to think about pushing the floor away from me!

20 x 3 (10 each side)

Why is this added to the summer workout plan? Another move that combines cardio and strength! Why? So, we can build muscles and burn fat at the same time! Walking lunges focus on the legs, but the core is engaged also to keep you upright! Of course, with the addition of walking back and forth you are getting your cardio in too!

These 5 exercises can be combined with your current workout routine, as a whole workout or as a finisher circuit at the end! These moves, in addition to your current routine, will help you feel fitter and more ‘toned’ as we head towards the summer months! As a circuit these moves can be repeated for 45 seconds each with 15 secs rest in between and you can complete 2-5 rounds. Or you can stick to the sets and reps given above!

At MDL we love to see our members succeed in their fitness journeys so please let us know how you get on and if you need any assistance with the moves then we recommend booking a personal training session!

Good luck!

Emilia