EIGHT WEEKS SOUNDS like a long time. In some ways, it can be—that's about two whole months, after all—but when you're trying to get in shape to make the most of the summer season, those days can speed past you if you're not following a focused training plan.
This two-month routine doesn’t just build muscle. By relying on exercises that force you to actually move (instead of staying in one spot), the workout also builds athleticism so you’re ready for whatever summer demands.
Directions: Do this workout 3 or 4 times a week for 8 weeks, resting at least 1 day between sessions. On all other days, go for a 10-minute walk or run.
The Warmup
Overhead Dumbbell High-Knee March
Stand holding a dumbbell overhead in your left hand. Tighten your abs so you don’t arch your back. This is the start. March forward, making sure your knee goes higher than your hip on each step. Take 10 steps with each leg. Do 1 set per arm.
The Workout
Lateral Shuffle to Sprawl
Stand in an athletic stance, feet slightly wider than shoulder width, knees bent, abs tight. Shuffle 5 steps to the left, then immediately place your hands on the floor and lower your chest to the floor. Stand quickly, then shuffle 5 steps back to the right and repeat. That’s 1 rep; do 4 sets of 5. Rest 60 seconds after each set.
Alternating Floor Press
Lie on the floor, abs tight, feet near your butt, dumb- bells held directly over your shoulders. Bend at the right shoulder and elbow, lower- ing the right dumbbell until your elbow touches the floor. Press back up, then repeat on the other side. That’s 1 rep; do 3 sets of 8. Rest 60 seconds after each set.
Dumbbell Bear Crawl Row
Get on all fours, hands on dumbbells, knees a few inches off the floor. This is the start. Row the right dumbbell to your chest. Lift your left foot and “crawl” forward a few inches. Return the dumb- bell to the floor a few inches in front of you. Repeat on the other side. That’s 1 rep; do 3 sets of 10. Rest 60 seconds after each set.
Seesaw Overhead Press
Hold dumbbells at your shoulders, abs and glutes tight. Press the right dumbbell overhead. As you return it to the start, press the left dumbbell overhead. That’s 1 rep; do 2 sets of 10 to 12. Rest 60 seconds after each set.
Curtsy Walking Lunge
Stand holding dumbbells at your sides, abs and glutes tight. Step back and to the left just slightly with your right leg, then bend at the knees and hips, lowering as far as is comfortable. Drive through your left heel to stand tall, lifting your right leg and stepping forward, then bend at the knees and hips, lowering into a lunge. Power up through your right heel and step back to standing position. Then repeat on the other side. That’s 1 rep; do 3 sets of 8 to 10. Rest 60 seconds after each set.
This story originally appears in the May/June 2023 issue of Men's Health.
Eric Sung, CSCS, is a New York City–based trainer and a member of MH’s Strength in Diversity Initiative.He specializes in athletic training and recently completed his first triathlon.
