Connect with us

Hi, what are you looking for?


5 Easy Workouts Made For Summer Vacations

While on summer vacation, it can be hard to commit to spending any of it stuck inside a gym. Luckily, these workouts make the most of your summer vacay setting.

Hill Sprints

Running uphill is a great way to strengthen your entire body.

  • Start with a light jog to warm up.
  • Complete 14 sprints in total, walking back down after each one.
  • Do hill sprints 1-5 at 50% effort, 6-11 at 75% effort, 12-14 at 100% effort.
  • Do 10 minutes of jogging to cool down.


Sand Burpees

Sand offers plenty of resistance while lowering muscle inflammation post-workout.

  • Standing shoulder-width apart, lower yourself into a squat and finally a push-up position.
  • Lower your chest to the floor.
  • As you push up, spring into standing position.
  • Jump straight up, and lower yourself into push-up position as you come down to repeat.
  • Complete 20 burpees each time.

Dockside Flutter-Kicks

Flutter-kicks engage your abdominal muscles and work to strengthen your core.

  • Ensure you are in a safe environment and at no risk of drowning.
  • In the water, grab hold of the side of your dock with both hands.
  • Lay flat on your stomach and let your body float on top of the water.
  • Flutter-kick towards the dock, using your hands to steady you in the same position.
  • Complete 10 of these one minute sets of flutter kicks before breaking.
  • Begin your kicks at 50% effort for 30 seconds, increase to 75% effort for 15 seconds, and finish with 100% (kicking with all of your effort) for the last 15 seconds before returning to 50% effort for the next set.


Jump Rope

Skipping is a flexible workout that benefits your full body as you work to stabilize, jump and turn the rope.

  • Begin with a light jog to warm up.
  • With your jump rope, decide on a skipping style that suits your level of fitness and desired pace.
  • You can skip with high knees, crossing, doubling, single leg, and many other variations.
  • Complete 10 two-minute reps, with a one minute break in between.
  • You can increase the duration depending on your level of fitness.
  • Cool down with a sprint, followed by a 5 minute jog.


Picnic Table Dips

A sturdy picnic bench can make for a great resistance exercise that engages your triceps, biceps and core.

  • Facing away from the picnic table, sit on the bench and place your arms directly beside your hips on each side.
  • Slide yourself off the bench so that you are only supported by your hands and feet.
  • Slowly lower your body almost to the ground so that your knees are bent over 90 degrees and your arms feel the majority of the strain, bending your elbows backwards.
  • When your elbows reach 90 degrees, reverse and, using your leg muscles, bring yourself back up to your starting position (do not return to sitting on the bench)
  • Complete minute-long reps until exhaustion.



You May Also Like


Ontario is no stranger to dock spiders who, despite their name, are found all over cottage country and not just on docks. Here are...


Adam Sandler turns 52 today, and in honour of his birthday, we’re taking a look at the highest grossing Sandler films over his almost...


Francesca Farago, also known as “Frankie,” became a hit sensation after the airing of Netflix’s reality show Too Hot To Handle.


Who says that Christmas movies have to spread love and happiness through seasonal joy? Sometimes, these movies need to indulge on the darkness that...

Advertisement Sysco