by Sofia Moreau

Embrace the incoming warmth of summer with a refined fitness routine that not only aims to sculpt your body but also fuels you with vitality for fun-filled beach games and long walks. Whether your objectives align with losing weight, attaining a great form for an occasion, or simply gaining the stamina required for daily activities, getting on track is essential.

Let’s step into an enriching home fitness program designed by renowned fitness expert Lisa Lanceford, popularly known for her inspiring fitness app, Strong and Sxy. Invigorating workouts aiming towards superior body toning and strengthening were introduced by Lisa last month. This month, she brings to you a stimulating program targeting your legs, chest, and back. Lanceford guarantees that you’ll notice a significant enhancement in the strength and tone of your lower body.

Are you ready to plunge into this exciting routine to meet your summer goals? Let’s dive in!

Your Weekly Fitness Schedule

Here’s a weekly schedule to inculcate this vigorous fitness routine into your life.

• Monday: Intense Fat Burn session + 30-min brisk walk/cycling
• Tuesday: Legs Workout + 30-min brisk walk/cycling
• Wednesday: Rest day
• Thursday: Chest and Back Workout + 30-min brisk walk/cycling
• Friday: Glutes and Abs + 30-min brisk walk/cycling
• Saturday: Arms and Shoulders Workout + 30-min brisk walk/cycling
• Sunday: Rest day

Legs Workout

Get ready to follow these exercises in sequence, aiming to perform three rep sets interjected with a 60-second break.

Squat Hold

A classic squatting exercise that focuses on your glutes and thighs. Remember to maintain a neutral spine and exhale as you drive yourself back up.

Lunges with Partial Reps

These partial lunges will tone your glutes and thighs. Ensure to lower back down and push through the front heel for every repetition.

Glute Bridge with Squeeze

This workout targets your glutes effectively. Be careful not to overextend and keep a good squeeze at the peak of the rep.

Walking Lunges

An active version of lunges that yield profound results when alternated between legs.

Chest and Back Workout

Perform this sequence of movements three times, doing 12 reps each, followed by a minute of rest.

Press-Ups

A classic chest exercise. Be sure to brace your core and avoid locking your elbows.

Band Row with Hold

An effective workout for back muscles. Keep a narrow grip, squeeze shoulder blades together, and maintain an upright chest.

Bent-Over Band Row

Focuses on back muscles. Keep your back straight, chest up, and contract back muscles at the top of the rep.

So, gear up, and chase those summer goals with this holistic home workout plan. May the sight of your fitness mat in the morning sunlight invigorate you to get moving!

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