Summer is my absolute favorite season! I love it hot! I have a pool in my backyard and spend every minute I can in it, so when I start hearing those “Summer is almost over” mantras I just have to put an end to it. Summer just got here, we haven’t even felt sweltering yet, the kids aren’t bored yet and my garden isn’t even producing yet…..quit wishing my Summer away!
But I regress……how are you going to keep all those awesome fitness gains you have made since the new year up in the summer? Or maybe you meant to get started at the gym but never really made it, now what?
Get in the gym!
First things first……you keep those gains by continuing to get to the gym! No whining that it’s too nice out. The more emotional time you spend lamenting that it’s too nice the longer this is going to take! While you are sitting in the pool, plan your workouts, make them efficient and schedule them in the calendar. Maybe you decide Summer is not the time to do 90 minute muscle building workouts, rather 30 quick and efficient minutes then back to the pool. Awesome! Just get it in! To double the bang for your time make it a “lift weights faster” kind of workout.
“Lift Weights Faster” workout
**lift as heavy as you can, no pacing (go as fast as you can with impeccable form) and no resting until you really, really have to
quick warm up….big functional movement…
Ball Slams, 30 reps
lateral lunges. 10 ea side
30 seconds of quick feet
repeat 3 rounds
dumbbell squat and overhead press
alternating reverse lunges
clams and reverse clams
30 seconds jump squats
divebomb push ups
side planks with leg raise
30 seconds kettlebell swings
Get your workout outside!
That pool? Use it! Hanging with your kids at the park? Use it! Bike? Use it! Walking? Use it!
tread water 30 seconds
walk in a circle several laps, reverse against the current
fast and furious flutter kicks while hanging on to the side
lunge around the perimeter
swing across the monkey bars
do some pull-ups (not quite there yet? Do some reverse pullups)
race with your kids
Find a hilly trail or
do speed intervals or
pick harder and then easier gears
Add some lunges or squats every 60 seconds
Drop and do some pushups
speed up for the next block
carry some hand weights and add some bicep curls (NEVER add ankle weights to a walk though as it not only affects your balance but it loosens up the ligaments of your knees and ankles causing some big issues!)
but most of all
Enjoy the Summer!