featuredIssue 12 • April 2013Total body

Staying Fit This Summer

Make the most of the summer by turning your tired indoor fitness routine into creative outdoor workouts wherever you live or vacation. Whether you’re at the lake, in the mountains, on the beach, or at the pool, here’s how to stay fit this summer. I’ve gathered six of my favorite exercises to give you a variety of ways to get buff—no matter what your obstacles or preferences. Lose the belly fat and tone from head to toe with this work out that targets your upper arms, abs, butt, and thighs. Complete the circuit three times and aim for three sessions each week.

Knee-to-Elbow Plank With Push-up

A full body exercise that targets muscles from head to toe. This exercise works arms, shoulders, chest, butt and core. Start in a plank position, with wrists under shoulders, body aligned from head to heels. Bring right knee to chest while dropping the head. Extend leg behind you, and lower to a push up. Press back up to a full plank and repeat. Do 5 reps; switch sides to complete set.

Knee to Elbow Plank with Push up

Plyometric Jumping Lunges

One of my top 5 favorite plyometric exercises is the Jump Lunge (aka Jump Split), which requires balance, coordination, elicits a serious leg burn and gets your heart rate up significantly. Bring your front leg forward and drop your rear leg back to assume a lunge position. Explosively jump in place, switching legs in a scissor-like fashion. Inhale as you bend your legs before each jump, and exhale as you perform the jump. Repeat for 20 jumps total.

Plyometric Jumping Lunges

Step Back Lunges

I love this type of lunge because it really targets the glutes. Step back with one leg as far as possible while bending the supporting leg. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement 10 to 12 times on the same leg until reps are complete then move to the opposite leg. Add ten pound dumb bells for more of a challenge.

Step Back Lunges

Side Plank With Rotation

In a right-side plank position, brace your abs and reach your left hand toward the ceiling. Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor. Return to the side plank. That’s 1 rep. Do 10 reps on each side.

Side Plank with Rotation

Crunches on Bosu Ball with One Leg Extended

This exercise is an excellent exercise that targets the entire core musculature. This exercise forces you to learn how to control the foundation of your lower body and improve upon stability of your upper body. To execute this exercise, lie on the rounded part of a Bosu ball. Position yourself in the center of the ball. Be sure that your core is engaged. Support your head with your hands, being sure not to pull your neck. Lie back and extend one of your legs in front of your body. Bend one knee while keeping one leg straight. Lift your shoulders up two to three inches while keeping your back straight. Repeat for the 10 to 12 crunches while extending one leg and then do the same activity using the other leg.

Crunches on Bosu Ball

Squat with Single Arm Kettlebell High Pull

This exercise works your upper and lower body together, qualifying it as a total-body exercise. Total-body exercises do not exercise every muscle group in your body, but they do challenge your coordination and burn more calories because the heart has to pump blood to two parts of your body not near each other. To perform a kettlebell high pull, hold the handle of the kettlebell with one hand, with your body in a low squat and the weight on the floor. You can turn your toes out to make it a sumo high pull and activate the inner thighs too. Then, pull the kettlebell up to your chest as you stand up. Repeat 10 to 12 times before switching to the other side.

Squat with Single Arm Kettlebell High Pull

Holly Nelson

Holly Nelson

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