This total-body strength routine works overtime to firm your core by challenging your stability. The result? An effective sweat session we don’t mind doing in the heat! Perform three sets on nonconsecutive days three times a week.
Hold two 8- to 10-pound dumbbells at your sides and stand with your feet shoulder-width apart (a). Keeping your abs engaged and your knees soft, sit your hips back to slowly lower the dumbbells until they reach the middle of your shins. Your back should be parallel to the floor (b). Pressing through your heels and tightening your abs, quickly return to start. Squeeze your glutes once you’re completely upright. That’s one rep. Do 10.
Half-Kneeling Overhead Dumbbell Press
Kneel down with your right leg bent in front of you at a 90-degree angle. Hold a dumbbell in your left hand in front of your shoulder (a). Keeping your core and glutes tight, press the weight directly overhead until your arm is fully extended (b). Use your back and shoulders to slowly lower the weight back down to start. That’s one rep. Do 10, then repeat on the other side.
Quick Tip: Your arm should be close to your ear when it’s fully extended.
Goblet Split Squat
Stand with your right leg in front of you and your left leg behind, and hold a dumbbell vertically in front of your chest with both hands (a). Engage your abs to keep your balance as you slowly lower your left knee toward the floor, bending your right knee to a 90-degree angle (b). Rise back to the starting position. Do 10, then repeat on the other side.
Stand with your feet shoulder-width apart, knees slightly bent, hips pushed back, and back straight. Hold two dumbbells just outside your shins, arms hanging down (a). Quickly row the dumbbells up to your chest, keeping your elbows close to your sides and squeezing your shoulder blades together (b). Slowly lower the weight back down to start. That’s one rep. Do 10.
Quick Tip: Keep your head in line with your spine.