Once you get into a routine of sitting on the couch watching television after work, it can become hard to break that cycle. But, working out in the summer gives you the chance to get yourself into a more active routine and gives you the chance to experiment with different types of workouts. Here are a few of my favorite, you should give them a try!
1. Treadmill Ladder Workout
I'm the first person to avoid the treadmill, but adding in a ladder workout on the treadmill is a great way to burn calories and build stamina. Sprints on the treadmill is also a lot more fun in my opinion that just running.
Warm-up: 3 minutes at level 4
Jog at level 7 for 1 minute
Walk at level 4 for 1 minute
Sprint at level 8 for 45 seconds
Jog at level 6 for 1 minute
Sprint at level 9 for 30 seconds
Jog at level 5 for 45 seconds
Sprint at level 10 for 30 seconds
Jog at level 5 for 45 seconds
Sprint at level 10 for 30 seconds
Cool - down: 4 minutes from level 5-2
2. Challenging Ab Workout
Abs are a fun body part to workout - there are so many exercises to strengthen your abs. I recommend training them up to three times a week. It's important not to overwork them and using weights and resistance is essential to making them stronger.
Start with a minute plank (to increase difficulty, put a weight on your back)
30 crunches
20 cross crunches on each side
30 reverse crunches
45 second side plank (hold weight with opposite hand to add resistance)
40 Russian twists (hold weight to twist side to side to add resistance)
45 second side plank on other side
50 toe touches
For an added challenge lay down and hold on to something behind you. Raise your legs all the way up to 90 degrees, then move them to your right side down to six inches. Move straight back up to 90 degrees then to the left side to six inches and back to the top at 90 degrees. Finally, move straight down to six inches. Never let your feet touch the floor. This is one rep. Aim to complete a set of eight.
3. At Home Workout
If you don't feel like leaving home or want to multitask and workout during the commercial break, here's a great circuit to burn calories without leaving your living room.
Start with 70 jumping jacks
40 burpees
20 tricep dips off of your couch
30 push - ups
1 minute plank
20 one legged burpees
Hold six inches for 1 minute
20 one legged burpees with the other leg
15 tricep dips
4. My Favorite Circuits and Exercises
If you feel like really challenging yourself, here are some of my favorite workouts.
Set up a circuit with box jumps, squats and burpees.
Start with 8 box jumps
8 squats ( You can start with a lower weight and work your way up, or stick to one weight)
8 burpees using a bosu ball
Repeat and work your way down from 8 sets of each to two. After completing two sets of each, finish with 10 sets of each.
Deadlifts are one of my favorite exercises and are great at working your whole body. When deadlifting, be sure not to strain your back. Start with a light weight to warm up and gradually work your way up. As you add weight, decrease your reps. You can also do straight legged deadlifts to focus more on working your back.