Athletic Shoulders, A Carved Core, Sleek Arms And A Solid Set Of Legs

If that’s your definition of the ultimate summer body, then you’ve come to the right place. This workout will get you all of the above, and then some (like a fired-up metabolism), in time for you to hit the sand – or the surf, field, or track – with total confidence.

And the best part? You won’t need to navigate a dozen different machines through a sea of sweaty meatheads just to get in your workout. This routine requires minimal space and equipment so you can do it almost anywhere. What it does use is a lethal combination of training techniques from HIIT and plyo (hello cardio!), to strengthening and stability exercises, to challenge your body in every possible way. In just six moves you’ll be hitting every muscle – especially your core – while launching your metabolism into orbit. And if seeing your abs was on your list of resolutions, this routine is your ticket into six-pack city.

But it won’t be easy. This high reps and advanced, full-body movements you’re about to endure are not for the faint of heart. So if you’re up to the challenge, all the power to you. If you’re not quite there, modify the exercises or reduce the number of sets as needed until you progress; you’ll still get a killer workout and will definitely see the difference in your body after a few weeks. Either way, as long as you put in the work, a stronger, leaner body is within your reach.

The Workout

Perform this routine 2-3 times per week for maximum benefits.

Lateral Burpee
Sets: 3
Reps: 20, 18, 15
TRX Pike
Sets: 3
Reps: 10
Jumping Lunge
Sets: 3
Reps: 15 (Each Side)
TRX Single-Leg Burpee
Sets: 3
Reps: 20 Seconds (Each Side)
Spiderman Push-Up
Sets: 2
Reps: 10
Kettlebell Swing With Sumo Squat
Sets: 3
Reps: 15

Lateral Burpee

From standing, bring your hands to the ground and hop your feet straight out behind you and perform a push-up (A). Hop your feet back to your hands and raise your torso (B), then explode off both feet and jump to the side (C). Immediately bring your hands to the ground and repeat, jumping opposite direction. Continue for all reps.

Tip: This move is performed like a regular burpee, but with a side jump instead of vertical. To make it easier, skip the push-up.

TRX Pike

Exercise details coming soon.

Jumping Lunge

Exercise details coming soon.

TRX Single-Leg Burpee

Exercise details coming soon.

Spiderman Push-Up

Get into high plank position with arms and legs extended. Lower into a push-up while simultaneously bringing your right knee to your right elbow. Press back up and return your foot to the starting position. Repeat on the left side, and continue alternating for all reps.

Tip: Keep you abs tight to protect your spine.

Kettlebell Swing With Sumo Squat

Stand with feet wide apart holding a kettlebell straight down with both hands. Squat down while bringing the kettlebell between your legs, then explosively extend your legs, swinging the kettlebell up in front of your face. Lower back down and repeat.

Tip: Use the power from your hips and legs to swing the weight, not your arms.