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My favorite time of year...
    Summer can also be a busy time with vacations, sports, swimming pools, picnics and outdoor work.  Whatever it may be in your life it can be tough to find time to get in a workout.  This is a good time of year to trade your traditional indoor workout for something outside or a break from the norm.  You can count some of your summer events/jobs as your exercise or movement time.  Most of us exercise or workout for good or improved health and some of your summer activities are very active.  
    Yard work whether it is push mowing, weeding, raking, etc. is very active and you will certainly burn calories and work muscles. Keep in mind not to overdo it such as 6 hours of yard work in one day, spread it out so you don't injury yourself.  
    Taking the kids to the park or a sports field for practice or a game?  Use this time to get in some of your own activity, as long as you do not need to supervise.  Go for a brisk walk or run around the park/facility, cue up an online outdoor workout or consider some good old calisthenics.  You remember those from gym class, jumping jacks, push ups, pull ups, plank, squats or squat jumps, crunches, lunges, anything that involves using your own body weight. Scroll down through my blog posts for some outdoor workouts or try some of the suggestions below.
    Summer can be a great time to experiment with something new, try an aquatics class, find a new hiking or biking trail.  Take a brisk walk around town to check out your local town, a nearby town you have not yet explored or when traveling scope out the downtown area.

Calisthenics...begin with a warm up, quick walk or gentle jog for 3-5 minutes. Do each move for 45 seconds or 12-16 repetitions.  Repeat the cycle below 1, 2, 3 times or as many as you wish or time permits.  Be sure to include a cool down and some stretches at the end of your workout.  Be sure to drink water and bring a towel.
    Now get out there and enjoy :)

💪Squats
💦Jumping jacks (heel jacks)
💪Alternating step back lunges
💦High knees (march)
💪Plank 
💦Squat jacks (alternate step out squat)
💪Push ups
💦Squat jumps

Sincerely,
Ricarda 'Ricki' Alleman

Be safe, be healthy, be happy







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