Summer fitness tips

This is the time to kick back in the sun and not slave away in the gym. Thoughts should turn to the beach and drinking fancy concoctions with umbrellas in them and not to the squat rack.

You shouldn’t let your body completely go to mush during the summer. No one likes to start from ground zero, again.

What YOU need to maximize the time you DO exercise, so you can look good and enjoy your vacation time simultaneously. You already know to wear appropriate clothing and shoes, stay hydrated, wear sun screen and not to overdo it. That’s just common sense.

These tips go beyond that, so you can be moving, grooving and not feeling guilty for those loaded cheese fries you just ordered.

With these tips, they will not go straight to your hips.

1. MOVE AND PLAY

10 minutes of movement has great health benefits. It doesn’t have to be formal exercise because let’s face it, the last thing that should be on your mind is the gym.

It can be a

• Water gun fight
• Playing catch
• Playing hide and seek with the kids
• Beach football, volleyball or baseball
• Leisurely stroll

It can be anything. You’re only limited by your imagination. As long as you’re moving between 10-30 minutes at a time, you’re golden.

2. BODY WEIGHT EXERCISES

If you need to get after it and miss the thrill of the gym, you need not fret. Your body is the only piece of equipment you need for this training.

1A. Pushups – 10 reps

1B. Side planks- 15 seconds each side

1C Reverse lunges with kick – 10 reps on each leg

Rest one minute after each circuit and do five circuits.

Other exercises you can include in this three-exercise circuit are front planks, squats, split squats, side lunges and towel rows for 30 seconds.

Do this before any binge so the guilt doesn’t set in.

3. PLAY IN THE SAND

 Any movement on the sand is more challenging due to the unevenness of the surface. Exercising in the sand activates more muscles groups (as your balance is constantly challenged) and is just plain fun.

Running, walking, yoga or building sand castles are all great options. You’re only limited to your imagination, or if you aren’t feeling creative you can try this quick training.

Sprint- pushup- sprint – squat training

Sprint 15 yards. Drop down a do 10 pushups. Get up and sprint 15 yards and do 10 bodyweight squats.

Repeat this sequence, going down by one repetition each time on the pushups and squats until you reach one of each. Then jump into the water to cool off – you’re done.

You can have the best of both worlds during the summer break.  A little bit of time and a little bit of effort will have you enjoying the best of summer, guilt free.

Email-shanemcleantraining@gmail.com