Get In Shape For Summer With This Trainer-Approved Cheat Sheet

Are you months overdue on starting that New Year’s workout regimen? Well, don’t freak out just yet. Sure, the new-year-new-you ship may have sailed, but it isn’t too late to bust your booty just in time for the fast-approaching beach days, outdoor soirées, and pool hangs—trust. The upcoming months are chock-full of festivities that require a lot fewer layers, so you’re going to need to update more than just your wardrobe. It really snuck up on us, no?
So, to help get your physique looking fly, well, on the fly—we turned to celeb trainer and fitness connoisseur Stephanie Vitorino at Equinox. She’s offering up seriously easy-peasy moves to get the exercise ball rolling on our new rock-hard bod plan. Ready to get your heart rate going? Here are 16 workouts you can do right at home to get you in tip-top shape, stat. Plus, she’s thrown in a few healthy eating and living tips for good measure. So, basically, we worked out with a trainer so you don't have to. Ready, set, sweat.
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Photographed by Miha Matei
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Curtsy Lunge

Targets: Glutes, thighs, core, and biceps.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Step right leg behind, to the left of left leg, bending both knees at 90 degrees as you lunge.

3. Press through left leg and rise to standing position.

4. Do 15 reps and repeat on other side.

"Get a great butt by targeting it from every angle. Curtsy lunges are a great way to sculpt the muscles of the inner and outer thighs — as well as the glutes and hamstrings. Adding a core challenge and upper body move to this exercise makes it a full-body sculptor and raises the heart rate to burn more calories."

Photographed by Miha Matei
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Bicep Curl With Knee Raise

Targets: Glutes, thighs, core, and biceps.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Bend elbows and lift weights up to shoulder height in a curl form.

3. Be sure to keep your palms facing each other as you lift your right leg out to the side — bent at 90 degrees.

4. Do 8-12 reps and repeat on other side.

Time-saving tip: Combine Curtsy Lunge and Bicep Curl Knee Raise.

Photographed by Miha Matei
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Hover Plank

Targets: Core, arms, and glutes.

1. Start on all fours, knees aligned under hips, and wrists under shoulders.

2. Spread the palms pressing through all five fingers, placing balls of feet on floor.

3. Hover in plank by lifting knees off the floor and keeping bent at 90 degrees.

4. Hold position for 30-60 seconds and repeat 3 times.

"Planks are super-effective. Using your own body weight is a great way to build overall strength."

Photographed by Miha Matei
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Butt Blaster

Targets: Core, arms, and glutes.

1. Start on all fours, knees aligned under hips, and wrists under shoulders.

2. Spread the palms pressing through all five fingers, placing balls of feet on floor.

3. Hover in plank by lifting knees off the floor and keeping bent at 90 degrees.

4. Bend right knee to lift leg up toward ceiling — keeping knee in line with right hip. Make sure your foot is flexed.

5. Do 15 reps and repeat on other side.

Time-saving tip: Combine Hover Plank and Butt Blaster.

Photographed by Miha Matei
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Plié

Targets: Legs, butt, core, and shoulders.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Step right leg out to Plie' squat, toes turned out, knees in line with toes, bringing weights to hips, and palms rotated up.

3. Press through heels and stand.

4. Do 15 reps and repeat on other side.

"This is great for targeting the inner thighs as you press up on each rep. Think about squeezing the glutes and imagine a magnet drawing the inner thighs together."

Photographed by Miha Matei
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Cross Punch

Targets: Legs, butt, core, and shoulders.

1. Stand with feet wide, holding dumbbells at hips with palms facing up.

2. Keeping your chest lifted and shoulders down and back — reach right arm diagonally across body at shoulder height with palm facing down.

3. Do 15 reps and repeat on other side.

Time-saving tip: Combine Plié and Cross Punch.

Photographed by Miha Matei
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Single Leg Hinge

Targets: Glutes, core, arms, and back.

1. Stand holding dumbbells with palms facing front of thighs.

2. Hinge forward 90 degrees at hips as you lift left leg behind you, so that your body is parallel to floor (from head to left heel) with arms hanging down.

3. Rise to starting position.

4. Do 15 reps and repeat on other side.

"An absolute favorite body sculpting move that will tone the back of the thighs and glutes. This variation uses one leg at a time so that you can focus on each individual side — adding a balance challenge."

Photographed by Miha Matei
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Lift Lateral Raise

Targets: Glutes, core, arms, and back.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Lift arms out to sides, with arms extended and palms facing down.

3. Keep weights in line with shoulder height and keep knees slightly bent.

4. Do 15 reps.

Time-saving tip: Combine Single Leg Hinge and Lift Lateral Raise.

Photographed by Miha Matei
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Tabletop

Targets: Triceps, core, and legs.

1. Start seated with knees bent, palms flat on floor behind you, and fingertips facing in.

2. Press through palms and feet to raise body into tabletop position from head to hips, keeping eyes up at the ceiling.

3. Brace the core, keeping hips lifted.

4. Hold for 30-60 seconds and repeat 3 times.

"Tank top-ready arms are always in season, but especially come summer! Using your triceps to lift up into a tabletop position will sculpt the back of the arms — as well as using your core to hold the position. Not an easy task but worth the results!"

Photographed by Miha Matei
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Teaser

Targets: Triceps, core, and legs.

1. Start seated with knees bent, palms flat on floor behind you, and fingertips facing in.

2. Extend arms and legs diagonally up, keeping spine long and chest lifted — holding balance on seat.

3. Hold for up to 30 seconds and repeat 3 times.

Time-saving tip: Combine Tabletop with Teaser.

Photographed by Miha Matei
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Oblique Crunch

Targets: Obliques, core, arms, and legs.

1. Lie on right side with right elbow bent, weight on forearm, and legs extended with feet stacked.

2. Keep a straight line from crown of the head to the heels. Lift body off floor into a side plank on feet and forearm.

3. Extend left arm above head reaching through fingertips.

4. Holding side plank, lift left knee 90 degrees — bringing left elbow toward thigh.

5. Repeat for 15 reps and repeat on other side.

"To get rock-hard abs you want to train the core in all directions."

Photographed by Miha Matei
12 of 17
Side Plank

Targets: Obliques, core, arms, and legs.

1. Lie on right side with right elbow bent, weight on forearm, and legs extended with feet stacked.

2. Keep a straight line from crown of the head to the heels. Lift body off floor into a side plank on feet and forearm.

3. Extend left arm above head reaching through fingertips.

4. Hold for 30-60 seconds and repeat on other side.

Time-saving tip: Combine Oblique Crunch with Side Plank.

Photographed by Miha Matei
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Rear Lunge

Targets: Glutes, legs, arms, and core.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Keeping weight onto the left leg, step the right leg behind and bend both knees at 90 degrees, lowering into a lunge.

3. Rise, straightening to stand. Do 15 reps and repeat on other side.

"This is a butt elevator! To get that round, lifted look of the glutes you must build muscle and eliminate excess body fat. Keeping the muscle under tension the entire time, as you step back into a lunge will maximize your results."

Photographed by Miha Matei
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Core Rotator

Targets: Glutes, legs, arms, and core.

1. Stand holding one dumbbell in front of thighs.

2. Step right foot back, lifting weight forward at shoulder height.

3. Rotate weight to left hip, twisting from center.

4. Lift back to front raise, and lower down to starting position —stepping right foot back to stand.

5. Repeat for 8-12 reps and repeat on other side.

Time-saving tip: Combine Rear Lunge with Core Rotator.

Photographed by Miha Matei
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Lateral Lunge

Targets: Legs, glutes, core, and arms.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Step right leg out into side lunge, bending right knee at 90 degrees with a slight hinge at hips — arms reaching toward the calf with palms facing inward.

3. Hold lunge, bend elbows into one back row, and lift weights up to hips.

4. Extend arms back down to calf, pressing off of right foot to stand.

5. Do 15 reps and repeat on other side.

"Lunges are a must for toning the lower body."

Photographed by Miha Matei
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Front Raise Lift

Targets: Legs, glutes, core, and arms.

1. Stand with feet hip-width apart, holding dumbbells at sides.

2. Lift arms forward with palms facing down at shoulder height.

3. Keep shoulders back and down as you lift weights using control to lift and lower.

4. Do 15 reps and repeat 3 times.

Time-saving tip: Combine Lateral Lunge with Core Rotator.

Photographed by Miha Matei
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Healthy eating and living tips:

1. Eat Breakfast — Diet can either sabotage or enhance your fitness level. And eating a well-balanced diet consisting of whole-grains, proteins, fruits, and vegetables will show off your six-pack abs. Breakfast will boost your metabolism and set you up for a successful day of healthy eating.

2. Sleep — Not only will your body thank you, but your friends and family will, too. Stress-management is so important to avoiding hormonal changes to the body, which may cause weight gain. Take time to relax and recover.

3. Break A Sweat — You don’t have to go all out every time you work out; some days are better than others. But try to break a sweat every day. Even taking a 10-minute power walk on your lunch break will reap huge rewards.

Photographed by Miha Matei
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