Curated By Ebenezer Samuel, C.S.C.S.
It’s all come down to this. Over the last few months, we’ve helped you build functional muscle, get athletic, and add power that will keep you healthy for years. But now, summer is around the corner, and you’re ready to let all your hard work show and lean out.
The secret to that lean out is workouts like this interval session. You’ll do 4 rounds of it, working for 40 seconds, then resting for 20 in each round. The idea is to hit muscle-building moves while keeping your heart rate elevated, so focus on lighter weights than usual. Take on this session 2-3 times weekly, and feel free to mix in workouts from previous months on off days. It’ll leave you well-prepared for summer.
ALTERNATING REVERSE LUNGE TO PRESS
Start the workout by blasting your legs and challenging abs and shoulders. Work to keep your back knee off the ground on your reverse lunges, then press upwards explosively. As you stand back up, squeeze your glutes and work to move fast.
ROMANIAN DEADLIFT TO ROW
Aim to go heavy on this move, which blasts your entire posterior chain and will crush your forearms, too. Focus on taking your time and lowering slowly on every rep, then rowing with control.
BEAR PLANK ALTERNATING ROW
This one rocks your abs, glutes and mid-back muscles, with an underrated forearm pump too. Focus on keeping your back completely flat squeezing your abs and working to keep your hips level. Squeeze your shoulder blades with every row rep.
STAGGERED-STANCE DUMBBELL SWING
You’ll end each circuit with the glute-blasting power of the staggered-stance dumbbell swing. Focus on keeping your hips square to the front as you swing, and explosively squeeze your glutes with every rep. You’ll do one set with each foot forward in each round.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.
His current training regimen includes weight training, HIIT conditioning, and yoga.
Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.