LET’S GET READY FOR SUMMER: OUR WORKOUT ROUTINE
Can you believe we’re just 3 months away from summer?! With the weather heating up, we’re finally out of that winter funk, feeling more active, and wanting to kick up our workout routine. It’s simple, effective, and the best part is that you don’t need a gym! That’s right, you can do all of these circuits right at home. Let’s get started!
Warm Up: start with a jog for 15-20 minutes. Put on Netflix, and most likely before the episode ends, you’ll have a good sweat going on and are totally warmed up and ready for a full body workout. Don’t forget to also do some full body stretches before!
Core/Abs: First we’ll start off with some ab workouts. (tip: doing these forward and backward will give you a total of 80 crunches if you’re up for the burn!)
- 10 Crunches: standard crunch style with your hands behind your head and knees bent. Remember to breath in with each crunch up, and breathe out with each release.
- 10 Reverse Crunches: A reverse crunch is the same upper body position with your hands behind your head, raised slightly off the ground. This time, you’ll bring your bent knees to your head (instead of bringing your head up towards your knees)
- 10 Straight Leg Crunches: Just as it sounds – you’ll do a regular crunch but with your legs stretched out straight in front of you.
- 10 Straddle Crunches: There are a few variations on this one, so feel free to experiment and find the one that works best for you! The main point of this crunch is to have your legs split in a V straddle shape and bring your upper body in a crunch. You can do it where you crunch up and split your hands between your legs and release all the way down. Another way is to crunch up, have your legs together, and when you release, to straddle your legs.
Arms: After your core, let’s move onto some arm action.
- Push-ups: the classic push-up is a classic for a reason – it works! You can also do these on your knees or up against a wall to build up your strength. Start by doing 3 sets of 10.
- Arm curls or arm lifts: These will be more effective with dumbell weights, but you could substitute a heavy water bottle. For the curls, take a weight in one hand (palm facing forward), lift towards your shoulder, and lower. For the lifts, start with the weights in your hands at your sides (palms facing in towards you). Raise your arms until your arms are at shoulder level (palms facing down). Do 3 sets of 10 for either (or both!)
- Tricep dips: These you really feel the burn! For this one, you’ll need a chair, bench, couch – anything really that you can grip. Sit on the edge, with your feet extended out in front of you. Grip the bench, (fingers facing the same direction you face), lift off, and lower 2”-3” by bending your elbows, and then return to the starting position. Try for 3 sets of 10.
Glutes: Time for some booty lifting and firming! You won’t need any equipment for these next two exercises.
- Fire hydrants: Start by positioning yourself onto your hands and knees. Next, balance yourself as you raise one leg (remaining bent) until it is at hip level. Hold at the top for a breath, and release back down. Go for 3 sets of 10 with each leg.
- Hip raises: Lie on your back with your knees bent and feet flat on the floor. Keep your hands at your sides as you squeeze your glutes tight. Lift your hips (try to keep your torso and hips moving together). Hold it at the top for 5 seconds, and lower back to the starting position to do it all over again. This one you can do until you feel the burn! Remember to keep your core and glutes tight. Exhale your breath when you release back to the first position.
Legs: Saving the best burn for last – legs! You’ll definitely be ready for your cool down after these two.
- Lunges: Start by standing up straight with your hands on your hips. Move one foot forward like you’re taking a reeeeeally big step with your heel hitting the ground first. Then lower down until your leg in front is parallel to the ground. Try to keep your heel flat on the ground (don’t pop it up! If this happens, take a longer step). Then drive your forward leg back up and into the starting standing position. Try for 3 sets of 15 on each leg.
- Squats: Start with your feet a little wider than shoulder width. Extend your arms in front of you, parallel to the ground. Bend your knees and send your hips back. From here, everything should be kept upright – shoulders and back upright, face forward. Go as deep in the squat as your flexibility allows – don’t stress over how low you can go! It’s all engaging and working, so work within your comfort zone. Next, shoot back up, getting the energy from your heels. Do 3 sets of 10.
Cool Down: Take some time to breathe and stretch – you deserve it after a good sweat sesh! Now’s the time to do some light yoga stretches and fiiiinally take a moment to relax so stretch out all of those muscles you just worked out to really improve your flexibility.