05/30/2012 08:22 am ET Updated Jul 29, 2012

30-Day Summer Shape Up Challenge: Workout 1

Doesnʼt it seem like summer comes faster each year, without notice... and then it's too late? No time to get beach body ready but still wishing you had a few more weeks to try. Well, fret no longer. Iʼve put together a four-week workout guide to help you shed some layers of fat and clothes!

All you need:

1. 30 minutes, three times a week
2. Yourself and maybe a workout buddy for support
3. Focus and dedication

If you have checked off all of the above, let's get started. Each exercise is to be performed for one minute. Try to do as many as you can in the minute, with proper form, then continue on to the next exercise with little to no rest. Each circuit should be done three times, so it should take about 30 minutes to complete.

Each week we will build off the previous week, so stay tuned.

1. Squats

Muscles: Quads, Butt, Hamstring, Inner/Outer Thighs

• Start in a standing position with the feet wider than shoulder width apart
• Slowly bend the knees so that your thighs are parallel to the floor
• Try to touch the floor with the hands by bending the knees, not leaning forward
• Avoid allowing the upper body to tip forward
• Squeeze through the heels of the feet and squeeze your butt on the way up

2. Jumping Jacks

Muscles: Cardio

• Start in a standing position
• As you jump, sweep the arms up and over your head as you jump your feet laterally
• Jump back to starting position
• Make the jumping jack motion fluid and be gentle on your feet

3. Push Ups

Muscles: Chest, Shoulders, Triceps, Upper Back, Core

• Start in a full push up position
• The hands are in line with the shoulders and slightly wider
• Look forward or between your hands
• Keep the stomach tight so that your hips are in line with the rest of your body throughout the motion
• Slowly lower yourself as close to the floor as you can
• Push back up to the top position
• Repeat

4. Squat Thrusts

Muscles: Core, Cardio

• Start in a standing position
• Place the hands on the floor in front of the feet
• Jump the legs back so that you are in a full push up position
• The shoulders and chest are directly above the hands
• The hips should be in line with the shoulders
• Make sure to keep the stomach tight
• Jump the feet forward to the hands
• Stand and repeat

5. Lunges

Muscles: Quads, Butt, Hamstring

• Start in a standing position
• Take a big step forward, allowing the front knee to bend to a 90 degree angle
• Make sure to the shoulders stay over the hips the entire time
• Push through the heel of the front foot as you push back
• Abs contracted will help with stability
• Step slightly out to the side not directly in front of the other foot

6. High Knees

Muscles: Cardio

• Start in a standing position
• Think of running in place but get your knees up as high as you can
• Be gentle on your feet

7. Plank

Muscles: Core

• Go into a push up position and come down onto the elbows
• Contract the abs
• Elbows are directly below the shoulders
• Keep the hips, ankles and shoulders in one line
• Hold

8. Mountain Climbers

Muscles: Cardio, Chest, Shoulders, Core

• Start in a push up position
• Shoulders are directly over the hands
• Hips are in line with the shoulders
• Jump one foot up so that you feet are staggered
• Using your abs jump the other foot forward as you jump the back
• Get a rhythm and stay with it

9. Sit Ups

Muscles: Abs, Lower Back, Obliques

• Start on the floor with the legs bent and hands on your head
• Keep the elbows open
• Keep the chin up
• Keep the chest out
• Squeeze your butt muscles to stabilize the lower back
• Slowly sit up and control yourself on the way down

10. Leg Lifts

Muscles: Abs, Lower Back, Obliques

• Start laying on the floor
• Your hands are at your sides and head is off the floor
• Keeping your lower back pressed against the floor and keeping your legs straight
• Slowly bring the legs up to a 90 degree bend in the hips

Click through the slideshow below to see these moves in action!

Summer Shape Up Circuit Workout
Missed it? You can still participate in the 30-Day Summer Shape Up!

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