Three workouts to get your body beach ready before summer

As the weather gets warmer and you start breaking out the shorts and tanks, you may feel the need to start working out so you can look good for the summer. Gyms are expensive, and the idea of going by yourself may be intimidating. Luckily, there are plenty of gym-free exercise options to choose from.

Here are three ideas to get you started:

photo courtesy of gym-inspiration.com
Bicycle crunches. Photo courtesy of gym-inspiration.com

Workout No. 1

This quick workout will help tone your glutes, thighs and abs. Be sure to stretch first, and feel free to adjust the number of reps, and slowly increasing it as you feel comfortable.

  1. 20 squats
  2. 20 bicycle crunches
  3. 20 pushups
  4. One minute plank hold

 

Workout No. 2

This next workout is rough, I’m not going to lie.  To do it, you’ll need to find some bleachers. Most high schools keep their tracks and bleachers open throughout the day. First and foremost, STRETCH. This step may not seem important, but it is. You should stretch out your muscles before any workout, but for this one, stretch your legs more than anything else. When you’re stretched   and ready, start off with 15 lunges on each leg. If it’s available, do your lunges on the track, it’s easier than the grass and will keep you grounded. Next, you’ll make use of the bleachers. At a steady pace, run up and down each set of stairs, walking from one set to the next. Yes, your legs will burn, but it’ll be worth it. To finish, stretch again.

Burpees. Photo courtesy of mensfitness.com.
Burpees. Photo courtesy of mensfitness.com.
  1. 15 lunges (on each leg)
  2. Run the bleacher stairs

Workout No. 3

This last workout focuses on the legs, abs and arms. After stretching, start with a 10 minute jog. Pace yourself. It’s not about beating someone in a race. When you finish, take a minute to walk and bring your heart rate down. After that, do 10 burpees. To do a burpee, start in a standing position and drop to a squat. Jump out to the push up position, back to squat and back to standing. These will hurt but push through it. If you have to start with five and increase the number as you practice, feel free. To finish, do 30 jumping jacks.

  1. 10 minute jog
  2. 10 burpees
  3. 30 jumping jacks

Of course, these are just suggestions. If you need to shorten or extend your reps, don’t hesitate. Everyone is at different levels of strength and endurance, and it’s important to respect yours.

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