By Samantha Yardley
Whitney Johns is no stranger to sculpting and neither should you be. Bring on the beach bod!
Side Plank (Hold for 45 seconds on each side, 3 sets)
Lie on your side with your elbow directly under your shoulder. Keep your head directly in line with your spine and your legs extended and stacked from hip to feet.
Engaging your core, exhale as you lift your hips and knees from the mat.
Hold the position, then change sides and repeat.
Deadlift (15 reps, 3 sets)
Stand with feet hip-width apart with a barbell placed at your feet.
Keeping a slight bend at the knee, lower down, hinging at your hips.
Grab the bar using an overhand, underhand, or mixed grip according to personal preference.
Keeping the spine neutral and gaze looking forward with shoulders back, contract your glutes and engage your core as you lift the barbell to stand straight up.
Slowly lower back down to the ground and repeat
Glute Thrust (12 reps, 3 sets)
Start seated with your upper back resting against the edge of the bench in the center.
Place feet slightly wider than hip-width apart, with toes turned out slightly.
Place a barbell across the hips and push through your heels. Squeeze the glutes and thrust your hips straight up until they are in line with shoulders and knees.
Keep core engaged and tuck the chin slightly throughout the duration.
Slowly lower the bar down then squeeze the glutes and repeat.
Tricep Push-up (15 reps, 3 sets)
Start in a plank position with hands placed directly under shoulders at shoulder-width apart.
Keeping your arms pinned tight at your sides and elbows pointing backward, slowly lower your chest to the floor.
Press through your palms to bring your body back up to starting position and repeat.
Cable Pullover (12 reps, 3 sets)
Keep your feet shoulder-width apart with shoulders, back, and chest up.
Keeping your elbows slightly bent, lean forward, and contract your lats.
Pull the cable attachment down to your thighs and return to the starting position.
Step-Ups (12 reps, 3 sets)
Keeping your shoulders retracted, and core engaged. Hold your weights and press through the heel to step up with one foot.
Contract your glutes, quads, and hamstrings as you step up to bring the opposite foot to meet your foot on top of the step. Repeat.
Assisted Pull-up (10 reps, 3 sets)
Grab the bar with grip at shoulder- width and rest both knees on the pad.
Contract your lats and exhale as you pull your torso up until chin is level with the pull-up bar.
Slowly lower your torso back to the start position and repeat.
Lateral Raise (12 reps, 3 sets)
Retract your shoulders back, engage your core, and place feet hip-width apart.
Keeping your arms straight lift dumbbells up and out to your sides, stopping when your elbows reach shoulder-height, forming a “T” shape.
Pause and contract for a second at the top of the movement and lower weights slowly to your sides. Repeat.
Hammer Curl (12 reps, 3 sets)
Holding one dumbbell in each hand, rotate the weights so the palms face your legs and thumbs face forward.
Bend the elbow, contract your biceps, and lift the dumbbells toward your shoulders.
Keep the elbows in a fixed position, core tight and shoulder blades retracted.
Lower dumbbells to starting position and repeat.