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Coach Kelly
Fitness Correspondent
Achieving a summer body in winter requires dedication and consistent effort. The timeframe depends on your current fitness level, goals, and the intensity of your workout routine.
Here’s a rough estimate of the timeframe to achieve noticeable results:
6-8 weeks: Noticeable improvements in cardiovascular endurance and muscle tone.
12-16 weeks: Significant weight loss and muscle gain
20-24 weeks: Achieving a lean, toned, and defined summer body
Remember, consistency and patience are key.
Focus on progress, not perfection, and celebrate small victories along the way.
Keep in mind that everyone’s journey is different, and results may vary.
Stay committed, and you’ll be rocking your summer body in no time!
Here are some effective gym exercises to help you achieve your summer body goals:
Upper Body:
1. Push-ups
2. Dumbbell chest press
3. Incline bench press
4. Bent over rows
5. Shoulder press
6. Bicep curls
7. Tricep dips
8. Chin ups
9. Pullover
10. Tricep kickback
Lower Body:
1. Squats 2. Leg press
3. Lunges 4. Leg extensions
5. Leg curls 6. Calf raises
7. Bulgarian split squat
8. Goblin squat 9. Jump squats
10. Leg press
Core:
1. Planks 2. Russian twists
3. Leg raises 4. Bicycle crunches
5. Wood-choppers 6. Sit-ups
7. Commandos 8. Reverse crunches
9. C-section 10. Tuckin
Cardio:
1. Treadmill sprints
2. Stationary bike
3. Rowing machine
4. Elliptical trainer
5. High-intensity interval training (HIIT)
Participate in aerobics. Join most of the classes to keep your core strong, endurance etc.
Be consistent make sure to use all the spare time to train.
Remember to:
Start with lighter weights and progress gradually
Incorporate a mix of compound exercises (like squats and dead-lifts) and isolation exercises (like bicep curls)
Aim for 3-4 sets of 8-12 reps for each exercise
Incorporate cardio exercises for 20-30 minutes, 2-3 times a week
Stay hydrated and listen to your body
Consult a personal trainer or fitness professional to create a personalised workout plan tailored to your goals and fitness level.
You can do these outdoor activities on your spare time.
Summer is a great time to mix up your workout routine and enjoy outdoor activities! Here are some effective and refreshing exercises perfect for the summer season:
1. Swimming: A low-impact exercise that’s easy on the joints and perfect for hot summer days.
2. Cycling: Indoor or outdoor cycling is a great way to boost cardiovascular fitness and enjoy the scenery.
3. Running or Jogging: Early morning or evening runs are ideal for beating the heat.
4. Yoga or pilates: Outdoor or indoor sessions can help improve flexibility and balance.
5. Bodyweight exercises: Squats, push-ups, and lunges are effective and can be done anywhere.
6. Water aerobics: A fun and low-impact way to stay active in the water.
7. Hiking or trail walking: Explore nature and get a great workout.
8. Beach volleyball or other outdoor games: Fun ways to stay active with friends.
9. Kayaking or paddleboarding: Great core workouts and a chance to enjoy the water.
10. Outdoor boot camps: Group fitness classes that combine various exercises.
Remember to stay hydrated, wear sunscreen, and listen to your body during summer workouts!
Invictus Fitness Centre, a state of the art gym, offers a wide range of classes and programmes designed to help you achieve your fitness goals. Our experienced trainers are ready to create personalised programmes aligned with your goals.
Online Reporter