After you’ve completed week one of the summer-shape up plan, continue with this calorie-burning routine. Start by doing each move for 1 minute, rest for 30 seconds, then repeat twice for 6 minutes of activity. Bonus: Take a 20-minute walk before your workout for more benefits!
Plank T’s: Tones arms, back, shoulders
A. Start in push-up position with your feet shoulder-width apart. B. Lift your right arm and rotate your body to open to a T, look up at your hand, then come back to start with both hands on the mat. Rotate up on the other side to make a T by raising your left arm; repeat. Tip: Take a rest break between reps.
Around-the-Clock-Lunges: Tones glutes
A. Start standing. B. Lunge forward with your left leg, then bring that leg back to start. C. Take a step out to the side with your left leg so you’re in a side lunge; come back to start. Finally, step back into a lunge with your left leg, then return to start. Do the same half-circle with your right leg, then repeat.
Tuesday
Crab Kicks: Tones arms, back, legs, glutes
Come into a tabletop position with your hands and feet on the floor and your torso lifted. Kick your right leg up, lower, then repeat on the left. Make sure you straighten your arms and squeeze your glutes.
Jumping Jacks: Tones legs, arms
Stand with your feet close together, arms by your sides. Bring your arms over your head while you hop your legs out. Hop your legs together while bringing your arms back down by your sides; repeat.
Wednesday
Hip-Hop-Touch: Tones glutes, legs
A. Stand with your legs slightly wider than shoulder-width apart. Do two hops in a row (with legs wide). B. Immediately squat and touch the floor. Return to start; repeat.
Apple Pickers: Tones core, shoulders
A. Stand with your legs slightly wider than shoulder-width apart. Raise your arms. B. Pull both your elbows down and bring your right knee to your right elbow, then come back to start with arms over your head. Next, pull both elbows down, bring your left knee to your left elbow and repeat.
Thursday
Quad Drops: Tones legs, shoulders
A. Start on your hands and knees with wrists underneath your shoulders, knees underneath your hips and toes curled. Lift your knees and rear a few inches. B. Drop your knees and rear a few inches until you almost hit the mat. Continue to raise and lower in a gentle pulsing motion.
Arm Circuit: Tones arms
A. Stand with your arms out in a T shape. With your hands in fists, do 20 forward circles and 20 backward circles. B. Keep your arms out and turn your palms up to the ceiling. Lift your palms up and down an inch or two and repeat for 20 reps. C. Turn your palms straight out in front of you, move them forward and backward an inch or two and repeat for 20 reps. Return to arm circles until you reach 1 minute total.
Squat Front Kicks: Tones glutes, legs
A. Stand with your legs shoulder-width apart. Squat. B. Kick forward with your right leg as you come up. Bring that leg back so you’re standing on both feet, then squat and kick with your left leg. Repeat.
Knee Tucks: Tones shoulders, core
A. Start in a downward dog position (hands and feet flat on the ground, rear in the air, so your body makes a V shape). B. Come forward into a push-up position and bring your right knee toward your chest. Hold for 10 seconds, then bring your knee back and return to downward dog. Do the same on the left and repeat.
