Spring break is right around the corner.
In roughly six to eight weeks, swimsuits, suntans, and pool parties will be in full swing.
Thankfully, that’s just enough time toget fit.
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These exercises collectively hit all the major muscle groups in your body.
And next, don’t missGet Rid of Hanging Belly Fat With This Cardio & Strength Workout.
Squats
No strength program is complete without squats, period.
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Sit back and down with your hips while keeping your spine braced and neutral.
Lower until your thighs are parallel to the floor or below.
Drive through both feet to return to the starting position.
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Repeat for the target repetitions.
Deadlifts
Deadlifts are a must for astrong, well-developed lower body.
I recommend performing deadlifts with a barbell, but it’s possible for you to use dumbbells as well.
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Grip the barbell with an overhand or alternating grip, or overhand grip on both if using dumbbells.
Take a deep breath, brace your core, and keep your spine neutral.
Return the weight to starting position with the same technique.
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Repeat for the target repetitions.
They are great for glute and quad strengthening and muscle growth.
I recommend performing lunges with dumbbells held in each hand.
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To perform lunges, stand with your feet hip-width distance apart.
Grip the weights in each hand, palms facing inward.
Take a big step forward with your right leg.
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Lower your back knee toward the ground, and bend your front knee into a lunge position.
Drive through your front foot, and return to the starting position.
Repeat on both sides for the target repetitions.
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You will need a pull-up bar to do these.
To perform pull-ups, grip the bar with an overhand, underhand, or neutral grip and hang.
Pull your body up by engaging your arms and back.
Aim to reach your chest to the bar.
Keep your core engaged, and avoid swinging your body.
Lower to the starting position.
Repeat for the target repetitions.
Dumbbell and barbell overhead presses are equally as effective, but dumbbells are more forgiving on beginners.
Press the dumbbells or barbell overhead until your elbows are locked out.
Slowly return to the starting position.
Repeat for the target repetitions.
Dumbbell Bench Press
Dumbbell bench presses are great for building chest and tricep muscles.
You will need a flat bench to perform this exercise in addition to the dumbbells.
Extend your arms straight up until your elbows are locked out.
Slowly return to the starting position.
Repeat for the target repetitions.
Single-Arm Bent-Over Dumbbell Row
The last of these strength-building exercises is the single-arm bent-over dumbbell row.
Dumbbell rows are great for building the back and biceps.
I prefer doing dumbbell rows because they are easy on the lower back and prevent one side from overcompensating.
Lower the dumbbell to the starting position.
Repeat for the target repetitions.
