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Autumn Jones
If you are looking for a summer work-out to keep you active, you can build your work-out plan with these four exercises as the foundation.
The movements are designed to build your strength and keep you in shape!
Don’t let the summer heat keep you on the couch this year.
If you plan to try out for a spot on a sports team when school starts back up, you’ll be super glad you stayed active during the off-season.
Staying active over the summer can benefit everyone.
As Healthline points out, exercise can help you feel happier, make you more energetic, and even help your skin become healthier.
Burpees
The classic burpee is a great complement to any summer work-out routine.
This exercise relies on your whole body to get the job done, and you’ll likely feel stronger from head to toe as a result!
To do a burpee, start by standing with your feet hip distance apart.
Then, crouch and place your hands flat on the floor next to the outsides of your feet.
It’s okay if you have to bend your knees to do this!
Now, using your arms to keep you balanced, shoot your legs out behind you so you land with your legs fully extended and your toes touching the ground.
This will put you in a plank position with your body forming a straight line from head to toe.
Once in the plank position, engage your core muscles by springing your feet back into the forward position next to your hands.
Once your feet are planted back on the ground, jump straight up from the floor and reach your arms high overhead as if you were touching the ceiling.
That’s one rep!
Try to do three sets of five to 10 reps with 30-second rests in between.
Stationary cycling
If you want to catch up on podcasts or videos, hopping on a stationary bike in the gym is a great way to do just that and get a good cardio work-out at the same time!
Just make sure you set the bike to your preferred custom settings before you get lost in the latest memes.
To get going, adjust the seat so it’s about the height of your hips.
This will allow your legs to pedal comfortably.
Next, choose the amount of resistance you’d like to start with — remember, you can adjust this during your work-out.
When you feel ready, start pedalling!
Aim to ride for roughly 10 to 20 minutes when starting out and try to build up to a 30-minute ride over time.
Walking lunges
This is a move you can do just about anywhere, which means it’s great for keeping up with your summer work-out schedule even on days when you want to work out at home or can’t make it to the gym.
Start by standing up straight with your feet shoulder-width apart.
Take a big step forward with your right leg and then bend your left leg so both knees are roughly at 90-degree angles.
Push hard into your right foot to help bring your left leg up to the beginning standing position.
Repeat the sequence with your left leg leading and continue to alternate legs as if you were walking.
Try to do three sets of 10 walking lunges on each leg and take a 30-second break in between each set.
Time on the treadmill
A treadmill work-out doesn’t have to be basic and boring. Keep it fun by adjusting the incline and speed throughout your workout.
Try alternating between running and walking for three minutes at a time — this form of interval training can help keep your heart rate up (and keep things interesting) . – www.planetfitness.com.
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