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Stacy Berman

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30-Day Summer Shape Up Challenge: Workout 4

Posted: 06/15/2012 8:00 pm

Summer is here! We have one last workout to fine tune the machine that is your body. By now you are looking and feeling amazing and you are ready to take it to the next and final work out. Complete the exercises for one minute each, three times, with little to no rest. Once you have completed it you have officially arrived, my friends.

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  • 1. Single Leg Squats

    <em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs <br><br> • Start in a standing position with the feet wider than shoulder width apart.<br> • Lift one foot off the floor.<br> • Slowly bend the standing leg so that your thigh is parallel to the floor.<br> • Avoid allowing the upper body to tip forward.

  • 1. Single Leg Squats

    • Squeeze through the heels of the feet and squeeze your butt on the way up.<br> • Think of keeping the form of a basic squat only you are doing it on one leg.

  • 2. Jump Squat With Hold

    <em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs <br><br> • Start in a standing position with the feet wider than shoulder width apart.<br> • Slowly bend the knees so that your thighs are parallel to the floor.<br> • Hold this position for five seconds.

  • 2. Jump Squat With Hold

    • Jump straight up as high as you can.<br> • Land into a deep squat position.<br> • Be gentle on your feet as you land.<br> • Repeat.

  • 3. Spiderman Push Ups

    <em>Muscles</em>: Chest, Shoulders, Triceps, Upper Back, Core <br><br> • Start in a push up position.<br>

  • 3. Spiderman Push Ups

    • As you lower down into the push up crunch one knee into the same side elbow.<br> • Focus on crunching it to the side not underneath you.<br> • Push up and repeat on the other side.

  • 4. Burpees

    <em>Muscles</em>: Core, Chest, Shoulders, Upper Back, Triceps, Cardio <br><br> • Start in a standing position.

  • 4. Burpees

    • Place the hands on the floor in front of the feet.<br> • Jump the legs back so that you are in a full push up position.

  • 4. Burpees

    • The shoulders and chest are directly above the hands.<br> • The hips should be in line with the shoulders.<br> • Make sure to keep the stomach tight.<br> • Do a basic push up.

  • 4. Burpees

    • Jump the feet forward to the hands so that you land in a squat position.

  • 4. Burpees

    • Jump straight up as high as you can.<br> • Land into a deep squat position.<br> • Be gentle on your feet as you land.<br> • Repeat.

  • 5. Duck Walk

    <em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs <br><br> • Start in a standing position with the feet wider than shoulder width apart.<br> • Slowly bend the knees so that your thighs are parallel to the floor.

  • 5. Duck Walk

    • Taking baby steps and staying in a deep squat position walk forward.<br> • Keep the weight on the heels of your feet.

  • 6. High Knees

    <em>Muscles</em>: Cardio <br><br> • Start in a standing position.<br> • Think of running in place but get your knees up as high as you can.<br> • Be gentle on your feet.

  • 7. Centipede

    <em>Muscles</em>: Abs, Lower Back, Obliques, Upper Back <br><br> • Start in a push up position.

  • 7. Centipede

    • Walk your hands over your head as far as you can.<br> • The farther you walk your hands the more your core works.

  • 7. Centipede

    • Walk your hand back to push up position.<br> • Avoid letting the hips drop or raise to much throughout the motion.

  • 8. Walk Out With Push Up And Jump Squat

    <em>Muscles</em>: Core, Quads, Butt, Hamstring, Cardio, Chest, Shoulders, Upper Back <br><br> • Start in a squat position.<br> • Place the hands on the floor in front of the feet.

  • 8. Walk Out With Push Up And Jump Squat

    • Walk your hands forward so that you are in a push up position.<br> • Do a basic push up.

  • 8. Walk Out With Push Up And Jump Squat

    • Walk your hands back to your feet so that you are in a squat position.

  • 8. Walk Out With Push Up And Jump Squat

    • Jump straight up as high as you can.<br> • Land into a deep squat position.<br> • Be gentle on your feet as you land.<br> • Repeat.

  • 9. V-Ups

    <em>Muscles</em>: Abs, Obliques, Lower Back <br><br> • Start laying on the floor.

  • 9. V-Ups

    • Keeping the core contracted, legs and arms straight, bring the entire upper and lower body off the floor.<br> • Keep the chest up and elbows open.<br> • Only your butt should be on the floor at the top part of this position.<br> • Slowly lower down until your arms, legs and head are six inches off the floor and repeat.

  • 10. Windshield Wipers

    <em>Muscles</em>: Abs, Obliques, Lower Back <br><br> • Start laying on the floor with your arms out in a T formation from your body.<br> • Your legs are straight up in the air so that your hips are at a 90 degree bend.<br> • Keep both shoulders on the floor and legs straight.

  • 10. Windshield Wipers

    • Let the legs slowly lower down to one side.<br> • Come back to center and repeat on the other side.

Missed It? You can still participate in the 30-Day Summer Shape Up:

For more by Stacy Berman, click here.

For more on fitness and exercise, click here.

 
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