These are the handpicked, bang-for-your-buck movements you must incorporate into your routine to look and feel your best during beach and pool season.
For all my friends on the East Coast, I know you’ve been waiting for this moment for what seems like an eternity.
Now that Weatherford Fit relocated to California, we’re blessed with consistent sunshine and some good ol’ Vitamin D as you can see right here:
With the start of Summer officially here, I know you’re going to be spending a lot of time outside.
Hanging out in the backyard, grilling, on the beach and pool with the kids…
That’s what Summer is all about!
However, if you’re not looking and feeling your best — with the confidence to match…
It’s simply not going to be fun and you’re going to be beating yourself up for not getting serious about your fitness and health earlier.
Since I know you’ve got limited time, I created a list of 5 exercises designed to turn you into a lean, strong and fit machine for this Summer.
These are the best of the best, and also with the most bang-for-your-buck in terms of time.
Implement these into your daily and weekly routine, and watch the fat melt away every single day — with the energy to match.
Let’s get started!
Why I Chose These Specific Exercises For Summer
One of the most shocking and fun parts of doing the recent 30 Day Metabolic Reset ‘At Home’ Edition with my wife Laura was getting uncomfortable leaving the gym.
I’d never spent this much time away from an actual gym — and what stunned me was not only did I get hours back every day and week…
My results were incredible and out of this world!
So, while some of these are definitely designed for the gym, I wanted to keep your busy schedule in mind so I created an alternate variation you can do from the comfort of your own home.
Because we’ve proved you can get in killer shape at home or at the gym if you’re committed.
The criteria for all of these movements was their ability to produce incredible results while spending the least amount of time doing them.
Now, let’s get into the top 5 exercises you can do this Summer to get you in incredible shape.
Exercise #1: Bodyweight Or Weighted Squat
Straight out of the gate, it’s all about the king of supercharging your metabolic rate, your hormone production — and one you can do anywhere:
The bodyweight squat, or the weighted squat with dumbbells, kettlebells or a barbell.
Sure, you’ve heard this before — but for great reason. This full body movement is not only incredibly efficient, it’s as demanding as you want to make it.
For your Summer program, make sure you’re doing some type of squat variation at least twice a week, if not more.
If you’re not using weights, you can do these more often as your recovery will be faster.
Not only will you get lean, increase your leg strength and create a cascade of all the fat burning hormones, you’ll improve your balance, posture and functionality.
HOW TO IMPLEMENT: For bodyweight, do a set of 25 squats with perfect technique and medium speed. Rest 60 seconds and perform 4 sets.
Exercise #2: Wide Grip Lat Pulldown
Next up, we’ve got one of my favorite movements in the game — the ultra wide grip lat pulldown.
Why a back exercise? Simple, if you want to make your body look fitter and leaner and your waist smaller…
Spend time growing your back!
For this movement, you’re going to use the Lat Pulldown machine at your gym and look for a wide grip attachment.
Make sure you do these with extreme control, and focus on keeping your posture through the entire movement.
Don’t have the equipment to do this one?
Any type of pull-up bar can be a replacement, either bodyweight or banded for controlled reps.
HOW TO IMPLEMENT: Do a warmup set, then settle into a weight you can do for 8-12 reps. Incorporate into your back day for 4 total sets.
Exercise #3: Dumbbell Lateral Raises
Summer screams shoulders and arms, and there’s no better way to create the defined rounded delt look than Dumbbell Lateral Raises.
This one’s one of my favorites with high rep, and high volume designed to create an upper body that truly turns heads at the beach.
You’re going to feel a burn when you do these — but make sure you drop the weight and ensure perfect form.
If you’re at home, grab two objects with the same or similar weight and use them instead of the Dumbbells.
(Milk cartons are pretty awesome for this, just make sure you put them back!)
HOW TO IMPLEMENT: We’re going for volume here. Do 4 sets of 15-20 reps with perfect technique, or 3 sets of 15-20 with a burner set of 30-40 with lighter weight to finish.
Exercise #4: Push-ups, Push-ups and Push-ups!
Simple, effective — yet brutal at the same time.
You know what I’m talking about: push-ups, with endless variations to hit your chest, back, shoulders and triceps.
One of the reasons why people underestimate push ups is their simplicity — and often, they’re using poor technique and not a full range of motion.
Not here, I’m going to ask you to slow it down — and do controlled push-ups with a 3 second negative.
What’s that mean? Simple, on the way down, you’re going to count 1…2…3 and then push-up once you’ve gone the lowest you can go.
If you can’t hit your chest to the ground, use an object to ensure you’re getting full range of motion.
Here’s a few of my favorite variations:
- Normal stance 3-second negative push-up.
- Wide stance push-up.
- Narrow stance push-ups.
- Dynamic push-ups (clapping push-ups.)
Remember, start simple and small — and you can do these anywhere you’d like.
HOW TO IMPLEMENT: Challenge yourself for volume…do 5 sets of max push-ups, staying a couple reps from complete failure. Rest 90 seconds and repeat. Track your results!
Exercise #5: Static Or Bodyweight Front Lunge
You can’t spell Summer without building the glutes, and that’s what we’re focusing on with our last exercise.
Build the back and front of your legs like they’re going out of style with the static or bodyweight front lunge.
These are total burners, and again — can be done nearly anywhere you’d wish.
If you’re using weight, make sure to pick something you can do a lot of reps with and focus on perfect form.
Here’s an example of a barbell version at your gym:
The key is to maintain your entire body tight and with perfect posture while you go down and up, squeezing your core.
Again, if you’re not at the gym — do these at home and double the reps.
You’ll be burning up in no time!
HOW TO IMPLEMENT: Do pulsing sets of 6-12 per side, start with your weaker side. Rest 120 seconds and repeat for 4 total sets.
It’s Time To Get Shredded This Summer!
So, there we have it — some of my favorite movements to get you in the best shape of your life this Summer.
One of the questions I know I’ll get is the following:
Steve, how do I implement these into my routine?
Simple, you can do an alternate of upper body then lower body back and forth taking rest in between.
Exercise 1: Bodyweight Squat x 25
Rest 30 Seconds
Exercise 2: Wide Grip Lat Pulldown x 12
Rest 30 Seconds
Then, you’d go back to the squat until you’ve completed 4 rounds. You’d then pair lunges with push-ups, or DB lateral raises.
The key is to be creative, push yourself a little harder each time…and watch the results come.
Want A Done For You System?
One of the amazing parts of the Weatherford Fit Member’s Community is each member has access to an entire workout library of hundreds of exercises broken down by body part.
Not only that, with our recent addition of the Metabolic Reset ‘At Home’ Edition, we’ve eradicated the guesswork that comes with programming workouts.
Picking reps, sets, and making sure things stay fun and exciting can be an impossible task.
So we’ve done it for you.
Click here to learn more:
Many times, knowing what exercises to do is only the start. What happens next will dictate whether it becomes more information, or real results you can see in the mirror.
That’s why you need a plan tailored to your needs, your goals and your lifestyle.
If you’re ready, click below to learn how thousands of people all over the world are finally taking back control of their health and fitness: