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Health & Fitness
July 08, 2014 | Posted by: Ericka Andersen | Posted in: Health & Fitness
Three Easy 30-Minute Workouts for Your Summer Shape Up

Summer is the absolute best time to hit “pause” on your gym membership and get outside for your workouts. I don’t know about you but sometimes when I’m inside on a beautiful summer day, I feel guilty for not enjoying the sunshine.  

Additionally, summer is the easiest time to set patterns for staying fit all year long. The key is choosing workouts that are convenient and easy to do. That way exercise feels more like fun and less like a chore.  

There are so many great outdoor workouts you can utilize to get an awesome 30-minute sweat session. I’d like to share three of my favorites with you today!

1.    The Easiest Circuit Workout

This is a great workout that can be done anywhere. The combination of cardio, pushups and ab work will give you a full body workout.

What You’ll Need: Just you!

  • 10 pushups
  • 20 squats
  • 15 V-ups- Lie down on your back with your arms extended behind your head, palms facing the ceiling. Keep your legs stretched out, feet together and toes pointed toward the ceiling. Begin to raise your legs and your arms at the same time, trying to touch your toes to your hands. Keep your core tight to engage your abs.
  • Run .25 miles (or 2 min. in place)
    • *Repeat 3-5 times.

2.    Football Field Workout

What You’ll Need: Local high school football field

Head to your local high school for a full-body, cardio blast! Mixing up high intensity and low intensity activity is the fastest way to burn calories (aka what we’re all looking for!). Use the lines on your school’s football field as your running guidelines. Start by sprinting from the first line to the next, and then slow down into a jog to the next line, then pick-it back up to a sprint to the next line. You want to keep alternating your heart rate level between high and low.  If you need to slow it down, walk a couple of lines before picking it back up to a jog. Try going up and down the football field twice.  Halfway through, stop and stretch to keep your muscles loose and to increase flexibility.

3. Stair Workout

What You’ll Need: Outside stairs at a local sports field or stadium

Utilizing stairs is a great way to mix up your everyday exercises like lunges, triceps dips and jogging.

Jogging: Begin your workout by lightly jogging up and down the stairs. Focus on keeping your knees high to engage your legs and get your heart rate up. Try jogging for 10 minutes or until you feel your body is warmed-up.    

Lunges: Start at the bottom of the stairs with your right foot on the second step and your left foot on the base level. Step down to the base level with your right leg behind your left and do a lunge. Your left knee should be directly over your ankle. Then step back up with right knee to chest and return to starting position. Do 2 sets of 15 reps on each side.

Triceps Dips: Sit on the edges of the second step, with your palms flat on your sides and legs out straight. Heels should be resting on the base level with your toes pointed toward the sky. Lift your bottom a couple inches above the step. Slowly begin to bend your arms at 90 degree angles and lower your body back down to the step, return to starting position for 1 rep. Do 2 sets of 15 reps.

And there you have it. With a little bit of effort and creativity, you can make summer the season of shaping up!

*Consult your doctor before beginning any exercise program.

Ericka Andersen*

*Ericka Andersen is a paid spokesperson for Balance Bar®.

Tags: Exercise & Wellness, Summer Tips, Goals, Training, Walking & Running.

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