The official first day of summer may not be until June 21, but now that Memorial Day has passed, we think it’s fair to say, “Summer is here!”
To help you get ready and stay ready for days at the pool, trips to the beach and a few less layers of clothing, we’ll be posting a series of blogs called the Summer Series. It will include recipes, workouts and supplement advice.
Let’s kick things off with a workout; one for guys and one for girls. Since you are doing a higher number of reps, make sure to start with a lower weight.

GUYS: UPPER BODY WORKOUT

Complete 20 reps of each exercise. Rest for no more than 1 minute between each exercise. Repeat the circuit three times.
  • Bench Press
  • Seated Row
  • Dumbbell Flyes
  • Dumbbell Shoulder Press
  • Pullups
  • Barbell Curls
  • Hammer Curls

GIRLS: LOWER BODY WORKOUT

Complete 20 reps of each exercise. Rest for no more than 1 minute between each exercise. Repeat the circuit three times.
  • Squats
  • Deadlifts
  • Leg Press
  • Leg Extension
  • Lying Leg Curl
  • Jump Squats
  • Seated Calf Raises
This blog and all of the blogs in the summer series will be brought to you by 1.M.R Vortex™. This powerful pre-workout formula provides energy, focus and power so you can take your performance to the next level. Never taken a pre-workout before? Start with 1/2 scoop and work your way up from there.

1.M.R Vortex
All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.