Summer time workout

By Ayda Page
July 29th 2018 2 minutes read
Summer time workout

I hope you are enjoying the hot summer as much as I am ?

Do you still go to the gym, or do you prefer outdoor activities like walking, running or biking? It seems like the gyms are not as busy as in the winter — but it’s still important to do your strength training workout! So this week I would like to give some workout ideas that you can do in the gym, or outdoors, or even in your own living room. 


Warm-up:

  • Arm swings, circle 10 times in each direction on each arm.
  • Leg swings, front and back, 10 each leg — keep your leg straight try to not move your upper body.
  • Side leg swings, 10 for each leg — keep your leg in front of your body and hold a chair or table to keep your balance, if you need.
  • Kneeling on the floor, cat and cow movement, 5 to 10 times — you can also do this holding a chair if you prefer.
  • Bodyweight squats, 15 repetitions — even you can not go all the way down, try just as far as you can so that your knees are on the same line as your hips. Make sure that your heels are on the ground, and push the knees slightly out. Also, look forward so that your spine stays straight, don’t lean too far forward.
  • Jumping jacks, 50 repetitions — if jumping is too much for you then just do step out and in, side to side. 

 

Workout option # 1: 

After doing the warm-up, do 3 to 5 rounds of:

  • 20 squats (you can also do sitting on a chair then standing almost instantly)
  • 15 push-up (you can do against the wall, or kneeling on the ground with your hands on the sofa too) 
  • 20 bicycle crunches (head up if you can, otherwise if you need to then keep your head on the floor) 
  • 10 full sit-ups (if you need then keep your knees bent)
  • Gluteus hamstring bridge (you can also do a single leg bridge) 
  • 15 lunges on each leg (stepping backward, or static lunges)
  • 20 back extensions (lying down on your stomach with your arms straight, pull your elbow back and raise your head up, make sure you are looking down so you shouldn’t feel any pressure in your neck)

 

Workout option #2:

After doing the warm-up, do 10 rounds of: 

  • 10 bodyweight squats
  • 10 push-ups (any variation)
  • 10 full sit-ups
  • 10 dips (you can use chair or sofa)

 


You can also check my youtube channel for a lot more options too: https://www.youtube.com/aydaersoypage.

Keep enjoying the summer!!