Written by Rita Catolino, B.A. Health and Fitness Expert, Certified Trainer & Best-Selling Author
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Summer is synonymous with relaxation, fun, vacations—and sending routine out the window. New surroundings, lack of equipment, and no set schedule can often lead to neglecting our fitness goals. It can be easy to let our workouts slide when we are away from our regular gym or equipment, but as they say, “Where there is a will, there is a way”. You can keep your fitness routine moving forward, even during summer schedules.
One way to ensure you stay on track with your fitness goals is to simplify things. Incorporate a quick and effective all-over body circuit, like this one, that requires little to no equipment and just a small space, into your days. It’s something you can do while at the cottage, beach, or traveling with kids in a hotel room:
No more excuses! Enjoy your summer while adhering to your goals by offsetting all those summer cocktails and ice cream cones. #balance
Warm-up: Begin with a 3-minute dynamic warm-up to raise your heart rate and loosen your muscles. This can include jogging in place, arm circles, leg swings, and jumping jacks.
1. Bodyweight squats: Perform 15-20 bodyweight squats to target your quads, hamstrings, and glutes. Make sure to keep your chest up and weight in your heels as you squat down.
2. Push-ups: Do 10-15 to work your chest, shoulders, and triceps. Modify as needed by doing knee or incline push-ups against a bench or wall.
3. Lunges: Complete 10-15 lunges on each leg to target your quads, hamstrings, and glutes. Keep your front knee behind your toes as you lunge down.
4. Plank: Hold a plank for 30-60 seconds to engage your core muscles. Make sure to keep your body in a straight line from your head to your heels.
5. Mountain climbers: Perform 20-30 mountain climbers to work your core and raise your heart rate. Alternate bringing your knees towards your chest while in a plank position.
6. Tricep dips: Find a bench or sturdy surface and perform 10-15 tricep dips to target the back of your arms. Keep your elbows close to your body as you lower down.
7. Burpees: Finish off the circuit with 10-15 burpees to work your entire body and raise your heart rate. Begin in a squat position, jump back into a plank, perform a push-up, jump back to a squat position, and then jump up.
Remember to stay hydrated, listen to your body, and modify exercises to fit your fitness level.
Repeat this circuit 3-4 times, resting for 1-2 minutes between rounds.
