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Kick Off Summer: ABC Workout (10 exercises)

Want to start off summer on the right foot? Do it by keeping those feet moving! Keep up your workout routine to make your summer sizzle.

Summertime brings warm weather, family time, fun times, but it can also bring some chaotic schedules. Even in the midst of a busy summer, do not let your workout routine disappear.

Why do you need to do strength training exercises?

Strength training helps with weight loss, muscle toning, bone health, muscle mass, strength, osteoporosis relief, helps with fitness, helps prevent certain diseases, be better at your sport, improves mood, move with ease, boosts energy levels, and helps burn more calories.

Who doesn’t want to feel better, look better, and live a longer life?

Studies show that doing strength training 2–3 days a week can make a huge difference.

Complete this full body workout at the gym or at home. Here are 10 exercises to work your full body in less than 30 minutes. Not only will this workout be a good strength training workout, but it incorporates some cardio work as well. The best way to go through this workout is to go from one exercise to another exercise without resting. When you do the workout like this, it will add a cardio component to the workout. After the last exercise, before you begin the exercises again, that is when you can take a short break if needed.

Here is a quick and new workout to try that incorporates some of the alphabet letters: ABCDEFGHIJ.

Get started right now!

  • Alternating Back Lunges
  • Burpees
  • Chin-ups
  • Deadlift (Single leg)
  • Elbow Plank
  • Flutter Kicks
  • Glute Bridge
  • High Knees
  • Incline Push-ups
  • Jump Squats

Complete 10 reps* per exercise, then move onto the next exercise. Repeat this routine 3–5 times through.

Advanced? Or want more of a challenge? Complete this workout with 15 reps per exercise, finishing two sets without stopping. Take a quick break. Then repeat 1–2 times more.

*For the back lunges and single leg deadlift, perform 10 reps on each leg before moving onto the next exercise.

Make sure you do what is in your physical limits; if you have any doubt, talk to your doctor.

Want to know what muscle groups you worked for each exercise?

Alternating back lunges

Quadriceps, Gluteus maximus, the Adductor Magnus, and calves.


Arms, chest, quads, glutes, hamstrings, and core muscles


Biceps Brachii, Latissimus Dorsi, and Teres Major.

Deadlift (Single leg)

Gluteus muscles, hamstrings, adductor Magnus, and lower back extensors.

Elbow Plank

Anterior Deltoid, Erector Spinae, External Obliques, Gluteus Maximus, Internal Obliques, Latissimus Dorsi, Pectoralis Major (Clavicular), Quadratus Lumborum, Rectus Abdominis, Semispinalis Thoracis, and Serratus Anterior

Flutter Kicks

Abdominal muscles and Hip Flexors.

Glute Bridge

Rectus Abdominous, Erector Spinae, Hamstrings, Adductors, and Glutes.

High Knees

Inner Thighs, Outer Hips, Calvers, Quadriceps, Hamstrings, and Glutes.

Incline Push-ups

Pectoralis Major (lower chest), Anterior Deltoid, Triceps Brachii, and back muscles.

Jump Squats

Quadriceps, Hamstrings, the gluteals, the lower back, and the abdominals

Do you see all those muscle groups worked? You will love this workout!

Want to do something even better? Grab a friend and do it together! Misery loves company right? But happiness and good health love company even more! Grab a friend and get started!

Get healthy with our free fitness challenge where we give you a free meal plan and a free exercise regimen to follow so you can feel your best!

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