7 Easy Exercises to Shape Up for Summer

Burn Boot Camp co-founder and our newest Entrepreneur in Residence, Morgan Kline weighs in on slimming down.

From Morgan:
When my husband and I began our adventure into the fitness industry almost five years ago, I never dreamed of how much it would transform my life. Four and a half years ago, I quit my corporate job in sales and joined forces with my husband. We knew we wanted to create a business that would positively impact the lives of women all across the world and together, we have built one of the nation’s greatest fitness programs. Burn Boot Camp has not only given me the platform to share my passion for healthy living, but it has also given me the confidence to achieve what I never thought was possible. As a mother to our beautiful daughter, Cameron, I relate to women out there that often put themselves last to make sure everyone around them is taken care of. Learning the balance of motherhood and healthy living is difficult. I like to think of it as a seesaw—you’re stuck in the middle, constantly searching for a middle ground between two things that bring so much joy and prosperity to your life. When we founded our fitness empire, our mission was to make it easier on women who work, and I completely understand that motherhood is a career in itself. Burn Boot Camp gives women the chance to value their own health and wellness while also providing the necessary resources a mother needs to keep herself and her family happy. Burn helps women feel confident, empowered, motivated, and stronger than ever, while also providing a community of support and friendship.

My mission is to spread our message to as many women as possible and change communities all over the world! Before I began my journey with Burn, I was working at Kellogg’s, punching the clock from 8-5. While I was making a steady income, I was sitting at a desk all day and going home at night feeling unfulfilled and tired. Leaving the corporate world was not an easy decision and I would often lay awake at night wondering if I should keep my “safe” job and not take the risk. Thankfully, I have a wonderful support system that encouraged me to make one of the greatest decisions of my life, opening Burn Boot Camp. Devan and I jumped in head first, set big goals to be successful, and never looked back! As a wife, mother, gym owner, and CFO of a rapidly growing fitness franchise, I understand that the demands of life can be hard to manage. You might think that because I am the founder of Burn Boot Camp, fitness is at the top of my to-do-list—but that is where you’re mistaken. With responsibilities at work and the demands of motherhood taking up most of my plate, I, too, find it difficult to pencil exercise into my schedule. What I’ve come to remember is that working out doesn’t necessarily have to be in a gym. Taking time to stretch, get your heart rate up and focus on your wellbeing can even be done in the comfort of your own home. Thankfully, with an endless repertoire of exercises under my belt, I have taught myself and many other women how to workout anywhere from your living room to a neighborhood park to a hotel room across the globe. Now that the weather is heating up, it's the perfect time to take control of your life and your health. Spring has arrived and summer will be here before you know it—the following seven exercises are going to have you looking healthy and toned, and feeling your best for those warm days ahead! Who’s ready?

7 Exercises to Get Bikini Ready

10 reps each; 3-5 rounds

1. Beast Maker

Muscle Groups Worked: Obliques, traps, shoulders, biceps, forearms, glutes, hamstrings, hip flexors

7 Easy Exercises to Shape Up for Summer


1. Starting in a push-up position on your toes, with 10-25 lb weights in both hands, drive your right knee across your body to your opposite elbow. Repeat this step for 4 total knee drives.
2. Jump or step your feet on the outside of your hands and lift the weights so you are in a squat position.
3. Stand up and use the momentum of your legs to push the weights to a shoulder press.
4. Lower the weights with control and repeat exercise again.

2. Weighted V-Up

Muscle Groups Worked: Rectus abdominis and obliques

7 Easy Exercises to Shape Up for Summer


1. Lie down on the floor with your back touching the ground and your hands over your head.
2. Simultaneously raise straight legs and torso. Reach toward raised feet.
3. Return to starting position. Repeat.
To make this exercise easier, keep one foot on the ground at all times and alternate the leg you raise. To make this exercise more challenging (as shown), hold onto one weight in your hands as you reach for your feet.

3. 3-Way Lunge

Muscle Groups Worked: Quads, glutes, hip-flexors

7 Easy Exercises to Shape Up for Summer

1. Start by standing with your feet shoulder width apart, holding two 10-25 lb dumbbells down by your side.
2. Step forward with your right foot and bend at your knees till they make a 90-degree angle; using your front leg, push off and step back to starting position.
3. Step to the side with your right foot and bend at the knee so that it makes a 90-degree angle. Keep your left leg straight. Step back in.
4. Step backwards with your right leg so that your right knee is almost touching the ground and both knees are at a 90-degree angle. Step back in, feet together.
5. Switch to your left leg and repeat all the steps; three total lunges for each side.

4. Jump Squat

Muscle Group Worked: Quads

7 Easy Exercises to Shape Up for Summer

1. Starting with your feet shoulder-width apart, squat down until your legs are at a 90-degree angle while ensuring that your nose is not over your toes and your chest is open.
2. Engage your core and jump explosively to get both feet off the ground. When you land, be sure to lower your body right back into another squat with control to avoid impact on your joints.
3. Repeat.

5. Bicycle Crunches

Muscle Groups Worked: Pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals

7 Easy Exercises to Shape Up for Summer

1. Start by lying flat on the floor with your lower back pressed to the ground.
2. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground. Do not pull on your neck.
3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Once your elbow and knee have met each other, you have completed one rep.
4. Repeat on the left side.

6. Sumo Squat to Shoulder Swing

Muscle Groups Worked: Quads, glutes, and shoulders

7 Easy Exercises to Shape Up for Summer

1. Stand with your feet wider than shoulder-width apart, toes pointed out 45 degrees. Hold a 10-30 lb dumbbell in both hands in front of your hips and bend your knees to lower yourself into a squat.
2. Keeping your knees bent, drive your hips back and then thrust them forward so your arms raise to about shoulder height. In one movement, reverse the motion to return to the starting position.
3. Repeat.

7. Tricep Kickbacks

Muscle Group Worked: Triceps

7 Easy Exercises to Shape Up for Summer

1. Start with a 10-20 lb dumbbell in each hand and your palms facing your towards each other. Keep feet shoulder-width apart with a slight bend in the knees. Bend over at the waist while keeping a flat back with your chest and head up. In starting position, your arms should be close to your torso and bent in a 90-degree angle.
2. While keeping your upper arms stationary, use your triceps to lift the weights until the arm is fully extended. Focus on only hinging at the elbow to keep triceps isolated.
3. Once your arm is straight back, hold for a brief pause and lower the weights back to start position in a controlled manner.
4. Repeat.


For more from Morgan, read her recent column on our site or visit her online at BurnBootCamp.com. Images Courtesy of Morgan Kline

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