Pack your bikini’s girls because my Brit bestie, fitness expert and former international athlete, Caroline Pearce has created a workout series to help us all get into better shape for summer. Appropriately titled ‘Fit 4 Summer’, Caroline’s series includes one complete workout per day, here’s what to expect:
DAY 1: FULL BODY SCULPT – Dumbbells
Caroline’s first workout combines multi muscle movements to sculpt and shape your entire body.
FIT 4 SUMMER - DAY 1 - Full body sculpt with dumbbells
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
DAY 2: AB ATTACK – Dumbbells
Feel the burn as you target the central abdominals and obliques, whilst working on core power, core stability and co-ordination.
FIT 4 SUMMER - DAY 2 - Ab attack with dumbbells
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
DAY 3: FULL BODY CARDIO – Bodyweight
Want a high calorie burning workout? Day 3 brings just that by combining moves designed to elevate your heart rate and work your muscles.
FIT 4 SUMMER - DAY 3 - Full body cardio
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
* Due to the high intensity nature of these exercises, Caroline suggests increasing the rest time to 30 seconds between exercises if you need to and regress the jumping movements to simple dynamic moves (without jumping) if you have bad joints.
DAY 4: LEGS AND BUTT BURNER – Bodyweight
Day 4 focuses completely on your lower body with multi muscle moves to work your glutes and legs.
FIT 4 SUMMER - DAY 4 - Legs & butt burner
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
DAY 5: UPPER BODY BLAST – Dumbbells
Sculpt and strengthen your upper body with these five killer moves.
FIT 4 SUMMER - DAY 5 - Upper body blast with dumbbells
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
DAY 6: FULL BODY CHALLENGE – Dumbbells
On day 6 we raise the bar with this total body workout.
FIT 4 SUMMER - DAY 6 - Full body challenge with dumbbells
40 seconds per exercise, 20 seconds rest, 3-5 rounds with 60 seconds rest between rounds.
DAY 7: STRETCHING AND MOBILISATION
On the final day of the ‘Fit 4 Summer’ workout series Caroline advises to add 30-40 minutes of steady state cardio such as cycling, brisk walking, running, elliptical or swimming followed by the following dynamic stretches to lengthen and recover all the muscles you’ve worked intensely this past week.
FIT 4 SUMMER - DAY 7 - Stretching and Mobilisation
1. Up dog to down dog
2. Leg lift into pigeon
3. Cat to cow stretch
4. Arm tuck and reach back mobiliser
5. Kneeling hand to heel touches
40 seconds per exercise with no rest, flow from one stretch to the next. 3-5 rounds, 60 seconds rest between rounds.
