It’s getting hot in herre. It is important when the temperature rises to be aware of what your body can do and what it needs. Stay hydrated, keep cool and if heat changes how your body functions while working out keep it short of you can. Here is a quickie strength HIIT workout to knock out before you head to the beach and work on that towel napping technique.
Equipment: Set of dumbbells
Time: 30 sec. work / 10 sec. rest x 18 (3 times through the entire set)
Squat and Press
[For a video demo, check it out on Instagram!]
Squat and Press
Starting with the weights at shoulders, Sit hips back for a deep Squat making sure to keep the chest up. Return to standing and go directly into an Overhead Press.
Add some power! Start with weights at shoulders. Lower into a slight squat just enough to load the legs. From the slight Squat position, explode into an Overhead Press. Reload, Explode.
Hinging from the hips, send them back while keeping the back straight and shoulders packed. With the weights staying close to the shins and keeping the hinge, stop wherever flexibility allows or back and shoulders can maintain a neutral position. Hinge back up and squeeze the glutes at the top.
Add some more power! Like the Deadlift, hinge at the hips and swing the weights back through the upper thighs, making sure to not swing below the knees. Using the momentum, thrust forward with the hips to bring the weights up to about shoulder height. The power comes from the hips, so the weights should float in the arms.
Start in a plank position with a neutral spine (feet, hips and neck all in alignment), Row one weight to the armpit while squeezing the shoulder blade back. Return to the Plank position and Row on the other side.
Seeing a pattern yet? Last power move. Still holding onto the weights, jump one foot up to meet the weight. From this position, quickly jump the forward foot back while jumping the back foot forward. Alternate sides.
Nice and sweaty? Now grab some water, some sunscreen and hit the beach. Enjoy!