Best Summer Workouts for Strong and Healthy Bodies

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All bodies are summer bodies. Even if you aren’t your ideal size or you just started your fitness journey and don’t feel “ready” to wear a bathing suit or shorts this year, I want to encourage you–first and foremost–to do it anyway. When the weather is hot, the kids are playing in the pool, and you want to get a nice tan, try not to worry about not having the “perfect summer body.” Instead, remind yourself that all bodies are summer bodies in the summer. What matters most is that you take care of yourself and do the best you can. Discover the best summer workouts for strong and healthy bodies all year long. 

Best Summer Workouts to Try at Home

Have you found yourself Googling, “How do I get in shape for summer?” The weather is getting warmer and before you know it, you’ll be pulling out your shorts and swimsuits to enjoy the sunshine with friends and family. But if you don’t feel comfortable and confident with your body, you may be less excited because your health and fitness haven’t been a priority. 

Well, I have good news. You can start today with these best summer workouts and get that strong, healthy body you’ve always wanted. 

Summer Ab Workouts for a Solid Core 

A strong core is the foundation for a healthy, fit body. While most people think the best reason to do ab workouts is to get a six-pack, the real benefit is strong stomach and lower back muscles. These help you avoid injury during exercise, as well as increase balance and stability. Try these three summer ab workouts to strengthen your core and feel your best this summer. 


One of the best ab workouts is the plank. To do this, place your hands directly under your shoulders and ground your toes into the floor, similar to the push-up position. Your head and neck should be in line with your back. Be sure to engage your stomach muscles and glutes to keep your lower back from dipping. Hold this position for 30 seconds. Take a break and repeat. 

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Plank Jacks

Start in a plank position (wrists under your shoulders) with your glutes, core, and legs engaged. Then, jump your legs in and out like you’re doing a jumping jack on all-fours. Be sure to keep your stomach muscles tight so your lower back doesn’t dip. 

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Plank Shoulder Tap to Squat

Start in a plank position (wrists under your shoulders) with your glutes, core, and legs engaged. Next, alternate and tap each shoulder two times with the opposite hand. Be sure to keep your hips steady. Then, jump your feet forward into a low squat position, jump back into a plank, and repeat. 

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Summer Arm Workouts for a Toned Upper Body 

To tone your upper body, you will need some type of hand weight or band to provide resistance and build muscle. You can shop my favorite at-home workout equipment or simply go into the cabinet and grab two cans of food to start (though as you get stronger, you’ll need heavier weights). Then, try these three summer arm workouts. 

Chest Fly to Chest Press

Lay down on a bench, ball, or the ground. Start with both weights straight up in the air. Then, open your arms into a fly with a slight bend in your arms. Bring your arms back up the same way. Next, bring your arms down into a chest press with your arms at 90 degrees (think goal post arms). Keep alternating between flys and chest presses. 

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90 Degree Raises to Shoulder Press

While standing, bring your arms to 90 degrees by your side while holding light weights. Then, extend your arms to the side while maintaining the 90-degree angle. Next, bring your arms up to the goal post position and do a shoulder press. Come back down the same way you went up. 

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Double Bicep Curls

Stand with a slight bend in your knees and weights in each hand. Engage your core to avoid swinging your lower back. Then, keep your elbows pinned to your side as you bring your hands to your shoulders doing a bicep curl. 

Summer Leg Workouts for a Strong Lower Body

Squats are simple and one of the best summer leg workouts. Plus, from the basic squat, there are a ton of different exercises you can do to work all of the muscles in your legs. 


To do a squat with proper form, stand with your feet a little wider than hip-width apart with your toes facing forward. Then, bend your knees and drive your hips back as you sit into a squat position. Be sure to keep your heels and toes on the ground and your shoulders back and chest up. Once your knees are bent to a 90-degree angle, stand back up. 

Because the proper squat form is similar to sitting in a chair, you can start by doing just that! Put a chair behind you and, while following the instructions above, sit back into a chair. This will help you do it correctly before removing the chair and doing it on your own. 

If you’re feeling frisky, try a jump squat. Do all of the same stuff to get into a 90-degree squat position. Then, instead of standing up… jump up!

Glute Bridges 

Glute bridges are a great booty exercise, plus they engage your lower back and strengthen your core. To do these, lie down on your back with your knees bent and feet flat on the ground. Engage your glutes and thrust your hips up. Hold at the top before bringing your hips back down. But don’t let them touch the floor! Keep your hips a couple of inches off of the ground before thrusting up again. 

Alternating Weighted Step-ups

Using a raised platform like an exercise bench or step, plant one foot firmly on the platform. Then, step up and drive your knee to a 90-degree angle. Step down and switch legs, doing the same exercise on the other side. To make this more challenging, hold weights in your hands. This is a great exercise to build leg strength and cardio endurance at the same time. 

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Do the Best Summer Workouts this Year with #ALFitClasses

These nine summer workouts are a great start to getting that strong, healthy body you want this year. However, if you’re ready to take your fitness to the next level and feel strong, confident, and healthy all year long, join the #ALFitCrew! With online fitness classes and personalized workouts designed to meet your specific goals, I’m passionate about helping busy women find fitness routines that work for them. Learn more today!

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