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.