Ahh summer we have been looking forward to your arrival. As we move into the summer season with activities and travel returning 😄 it is more challenging to find time to work out. Now of course if your activities includes things like hiking, biking, playing a sport, etc. you are getting in your fitness with your fun activity, kudo's to you. If your schedule is packed with non-physical activities, check out these suggestions to sneak in some physical activity or the circuit work out below.
🏃 Gotta get the kids to practice, take advantage of the time & space. Typically these events take place in a park or sport fields/arenas which provide plenty of open space. Use the time to take a brisk walk, design an exercise plan requiring no equipment and maybe make use of some of the things around you...park benches can be used for push ups, tricep dips, step ups, etc., bleachers or stadium steps are a great way to boost that heart rate, walk or jog up and down the steps.
🏊 Traveling but you still want to get in your physical fitness? Once you have familiarized yourself with the area consider waking a little early and head out for a run or walk while the area is probably less crowded. Seek out a local park for your cardio or create a 20-30 minute work out you can do without equipment. Many hotels offer gyms but if the weather is nice why not take it outdoors.
👀 Looking for exercise ideas for these or any other reason please contact me. I would be happy to help. 😊
- Sumo Squat w/Arnold Press: Stand with feet wider than hip width apart, toes can be turned out slightly, elbows bent at your side with hands in front of chest & palms facing your body. Sit down into squat, knees will be wide, as you raise up from squat turn palms forward as arms extend overhead.
- Step thru lunges: Stand with feet hip width apart, step one foot forward as you lower down into 90° lunge, push back to start than step back with that same leg into another 90° lunge. Repeat all reps on one leg than switch.
- Lateral lunge alternating: Begin with feet hip width apart, step one leg out to side & sit down into squat, push back up & repeat to other side.
- Push ups: Modify as needed, feet or knees are hip width apart, palms planted firmly on ground or platform.
- See saw rows: Dumbbell in each hand, bend forward slightly at the hips with the back straight and abdominals braced, arms are extended down, raise one arm at a time towards ribcage. Moving in a see saw action raising and lowering at the same time.
- Plank w/alternate shoulder taps: Begin in plank position feet or knees are hip width apart, maintain solid plank position as you tap opposite shoulder. Keep hips stationary.
- Dead bug: Lying on back with knees bent & feet off floor, arms extended towards ceiling, extend opposite arm & leg, return to center and switch. Maintain strong abdominals throughout movement.
- Flutter kicks: Lying on back with arms by side, raise both legs and quickly alternate up & down kicking. Strong abdominals throughout movement to modify don't lower legs as close to floor.
- Bicycle crunches: Lying on back, knees bent with feet off floor, raise torso, twist shoulder towards opposite knee & switch in a smooth, continuous motion. Maintain strong abdominals & back is stationary.
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