Join us for the BowFlex Summer Strong Challenge!

This season, strong is in! An essential part of any fitness routine, strength training boosts cardio training, burns calories and fat, and puts you on the fast-track for fitness success. Too often, we dive into a fitness routine that focuses solely on cardio. But strength training is the other half of a balanced exercise regime. It's time to throw out any misconceptions you have of strength training - it's not just for men or something you can only do at the gym - and time to get strong for summer!

Get started with our BowFlex® Summer Strong Challenge, developed by BowFlex Fitness Advisor, Tom Holland. Join the BowFlex team and some of our favorite fitness bloggers for the month of May as we take on the 30-day challenge.

You'll also have a chance to win some terrific prizes for participating in our Summer Strong contest through social media. We'll be choosing 3 weekly winners who'll receive free sample packs of our new BowFlex Body nutrition line, and one grand prize winner will receive a free pair of BowFlex SelectTech Dumbbells!

Simply share a picture of you performing any of our Summer Strong exercises with the #SummerStrong and #BowFlex hashtags on Instagram or Twitter, or you can also post it using the same tag on our Facebook page. The contest will run from 5/18 till 6/18 so get to it! Terms and conditions apply.

Did you like the infographic? Check out the print version and feel free to embed it on your website using the following code:

<a href="https://www.bowflex.com/blog/summer-strong.html"><img src="https://www.bowflex.com/on/demandware.static/-/Library-Sites-bowflexShared/default/dw84b37370/blog/content/Bowflex-30-Day-Summer-Strong-Chart1.jpg" alt="BowFlex & BowFlex 30-Day Summer Strong Infographic" title="BowFlex & BowFlex 30-Day Summer Strong Infographic" />
<br>Infographic by BowFlex, BowFlex 30-Day Summer Strong Infographic</a>

Need help with some of the challenge exercises?

Read on for descriptions and helpful videos to get you started:

Alternating Forward Lunges: Among the best butt exercises, lunges are done from a standing position. Step forward with one foot, sinking down into the step before returning to a standing position. Be sure to alternate legs with each step. Watch the basic movement of a lunge.

Burpees: Moves that engage major muscle groups throughout your body, burpees are done by dropping into a crouching position, pushing the legs back into a push-up position, returning to the crouch, and finally, standing back up. Learn how to do a burpee.

Crunches: Crunches build strength in your core and help protect your lower back. Learn how to do bicycle crunches and double crunches. Or mix it up with the reverse crunch.

Dumbbell Bicep Curl: A basic strength training move that engages your upper arms by curling your arms at the elbows, bringing your dumbbells (or similar object) towards your chest. Watch it performed.

Dumbbell Triceps Kickback: Using dumbbells, this move is done by bending slightly at the waist and fully extending your arms behind you. See how it's done.

Jumping Jacks: Cardio interval moves that work the entire body by jumping out with your arms extended and jumping back to a standing position. Watch a perfect jumping jack in action.

Mountain Climbers: Among the great moves to boost your metabolism, mountain climbers start in a push-up position with your hands on the floor. Lift your right knee straight up toward your right arm, then back down and repeat with your left leg.

The Plank: A basic move that tests your body's overall strength. Hold your body in a "push-up" position with your arms extended for about 15 seconds, then rest and repeat. Learn more about the different varieties.

The Push-up: This classic, yet functional move improves upper body strength. From a resting position on your stomach, push your body upward by extending your arms. Discover 10 variations to try out.

Skaters: Among the great ways to tone the legs, skaters incorporate sweeping side jumps that engage your lower body. Learn how to do skaters.

Squats: Defined as functional exercises, squats mimic the movement of sitting and rising from a chair to tone the lower body. Learn how to maximize your results with perfect form.

A pair of dumbbells like BowFlex SelectTech Dumbbells make it easy to enhance your Summer Strong Challenge workouts. If you don't have access to weights or want to start off simple, everyday objects such as a frozen water bottle or cans of soup, can be used as substitutes.