You are here

The Summer Workout That Begs You to Lose the Sweater

It's finally here—that is, the warm weather you've desperately been waiting for. Now, you can finally put away your sweaters (see ya!) and bring out those cute sun dresses that have been hiding in your closet.

Feeling a little skin shy? Try Barry's Bootcamp trainer and Nike Master trainer Rebecca Kennedy's, "Lose Your Sweater" workout that will work your abs like crazy—and help you feel super confident in stripping down. (Want to work the booty too? Try her Baywatch-inspired workout for a sculpted booty.)

How it works: Do each move for as many reps as possible (AMRAP) in one minute. Follow each drill with 20 seconds sprints in place.

You'll need: a mat and 2 small towels.

Power-up: If you have a treadmill, skip the 20-second sprints in between each move. Instead, do each move below, then hop on the treadmill. Do six 30-second sprints with 60 seconds of recovery in between. Hop off the treadmill and repeat each of the abs moves again. Then do another set of six treadmill sprints to finish.

Inchworm Push-up with Scorpion Twist

A. Start standing with feet hip-width apart at the end of a mat or towel.
B. Fold forward to place hands on the floor, and walk out to high plank position. Do a push-up.
B. Kick right foot up and over to the left, rotating hips to the right and looking over the left shoulder at right foot. Return to plank, then repeat on the other side.
C. Walk hands back to feet and stand.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Supine Windshield Wiper

A. Lie face-up on the floor, legs in reverse table-top position with shins parallel to the ground and spread arms out in shape of a "T."
B. Keeping shoulders flat on floor, slowly lower legs together to left.
C. Return to center, then slowly lower legs to the right.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Plank with Towel Sliding Tuck-In

A. Start in a high plank position with both feet on a towel.
B. Slide knees into chest, slightly lifting hips.
C. Slide feet back out to start.
D. To make it harder, pike up instead of tucking knees in; lift hips high into the hair and slide feet in, keeping legs straight.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Hollow Hold

A. Lie face-up on the floor, legs extended and arms overhead.
B. Press lower back into floor and lift legs and shoulder blades off the floor.

Hold this position for 60 seconds. Sprint in place for 20 seconds.

Tuck-Up

A. Start in a hollow hold position with arms by sides, hovering off the floor.
B. Crunch torso up and draw knees into chest.
C. Slowly lower back to start without letting shoulder blades or heels touch the floor.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Reverse Crunch

A. Lie face-up on the floor with legs in reverse table-top position and arms straights by sides, palms pressing into the floor.
B. Rock legs forward very slightly to lift hips up a few inches. Slowly return to start.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Quadruple Lower Abs Towel Slides

A. Start in tabletop position with feet on a towel, knees directly under hips, and hands under shoulders. Lift knees a few inches off the ground.
B. Slide feet forward a few inches and lift hips slightly, rounding spine and contracting abs.
C. Slowly slide feet back out to start.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Bicycle Sprinters

A. Lie face-up on the floor with legs long at about 45 degrees off the floor and hands behind ears.
B. Draw left knee in and lift shoulder blades off the floor, twisting so right elbow touches left knee.
C. Switch, extending left leg and drawing right knee in, twisting so left elbow touches right knee.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Towel Sliding Climbers

A. Start in a high plank position with one towel under each foot.
B. Draw right knee in toward chest, keeping core tight and hips lifted. Quickly switch, sending right leg long and driving left knee in toward chest.

Do AMRAP for 60 seconds. Sprint in place for 20 seconds.

Comments

Add a comment