As the temperatures rise and summer approaches, staying active becomes not only a health necessity but also a great way to enjoy the outdoors. Here are 5 simple workout ideas that incorporate body weight exercises, along with basic dumbbell or kettlebell movements, to keep you fit and motivated throughout the season:
1. Body Weight Circuit: Start with a quick warm-up of jumping jacks or jogging in place. Then, perform a circuit consisting of:
- 10-12 body weight squats
- 10 push-ups (can be done on knees if needed)
- 15-20 seconds of plank hold Repeat the circuit 2-3 times with minimal rest between exercises to keep your heart rate up.
2. Dumbbell/Kettlebell Combo: Grab a pair of dumbbells or a kettlebell and perform:
- 12-15 dumbbell goblet squats or kettlebell sumo squats
- 10-12 dumbbell rows or kettlebell swings
- 10-12 dumbbell chest press or kettlebell overhead press Complete 3 rounds of this circuit, resting for 30-60 seconds between rounds to maintain intensity.
3. Outdoor Cardio Blast: Take advantage of the summer weather and go for a run or brisk walk in your neighborhood or local park. Alternate between jogging and sprinting intervals for a total of 20-30 minutes. Include body weight exercises like lunges or jumping jacks during your rest periods to mix it up.
4. Core and Stability Focus: Focus on improving core strength and stability with this routine:
- 15-20 bicycle crunches
- 12-15 Russian twists with a dumbbell or kettlebell
- 20-30 seconds of side plank on each side Repeat this circuit 3 times, maintaining control and focusing on engaging your core muscles throughout.
5. Yoga or Stretching Session: Include a session of yoga or stretching to improve flexibility and promote relaxation. Follow a simple routine focusing on sun salutations, downward dog, and various stretches targeting major muscle groups. Hold each pose for 15-30 seconds and repeat for 10-15 minutes.
Staying Motivated Through Summer:
- Set Realistic Goals: Define achievable fitness goals for the summer, whether it’s improving endurance, strength, or flexibility.
- Mix It Up: Keep your workouts varied to prevent boredom and challenge different muscle groups.
- Stay Hydrated: Especially in warmer weather, drink plenty of water before, during, and after your workouts.
- Enjoy the Outdoors: Take advantage of summer activities like hiking, swimming, or biking to complement your workout routine.
- Track Your Progress: Keep a fitness journal or use apps to track your workouts and celebrate your achievements.
With these 5 simple workout ideas and tips for staying motivated, you can embrace the summer season with renewed energy and maintain your fitness goals effortlessly. Whether you prefer indoor workouts or outdoor activities, there’s something for everyone to enjoy while staying active and healthy.
If you have questions about some of these exercises or want to get started with a more structured routine, set up a FREE INTRO so we can help get you fit this summer!
