Oh my, is it really that time again?
It is almost that time of year again, when we take off layers of clothes and are gearing up for our favorite summer activities; swimming, boating, water skiing, playing in the sprinkler and more. But, are you ready? Are you ready to get back in to shorts, swimsuits and tank tops? Don't worry, I have a great workout for you that you can do at home, takes about 20-30 minutes and you only need to do it 3 times a week to really see affects from the workout.
Oh boy, when do I have time to workout?
This is a question so many people tell themselves. Really, you have time throughout the day... it doesn't have to be something you do the first thing in the morning. You can do this workout after you had your coffee, before you shower for the day, when your kids are working on their school work independently, during nap time... The list goes on. The biggest thing is just making time. If you are a scheduler, then put it on your schedule. If you are a first thing in the morning type of person, then get up 30 minutes earlier and do it. This workout is something you can do throughout the day. Meaning, if you can't get through all 3 sets in one sitting, then space the sets out throughout the day.
The thing is, in order to have that body you are wishing you had, you have to make some changes. You can't just wish you had a better body, that you were stronger or more fit. Movement is required to achieve those goals.
Oh great, do I need a gym membership?
Absolutely... not! You don't need a gym membership in order to workout and reach your goals. But, there are a few pieces of equipment that I would suggest using.
- Dumbbells - 2 of each weight 3, 5, 8, 10 and 15 lbs dumbbells (just depend on your strength and what you can handle)
- Yoga Mat - specially if you have carpet flooring, makes for easier sweat clean up (I am hoping you will be sweating during and after this workout. Sweating is good)
- Towel - to wipe your face off during your workout
- A big glass of water - I am talking at least 23 oz or more. You need to drink lots of water during and after your workout. It is no joke when people say you need to drink 8 - 8oz of water a day.
You can also use exercise bands and kettlebells for the arm exercises. But if you are pinching money, then dumbbells are great! I have bought dumbbells from Target, Dick's Sporting Goods and other places. They are not hard to find and they are not expensive! I like the ones with a course coating on them for better gripping.
Oh, here we go!
Workout 2-3 sets
15-20 Triceps Extension (stand with weight in one hand and arm above head, use other arm to hold elbow by ear, bend elbow and extend elbow. Keep your abs tight and stand up tall)
15-20 Squats (stand feet shoulder width, act like you are sitting down, bend knees to 90 degree but don’t let your knees go past your toes, keep your tummy tight and back flat)
15-20 Shoulder Press (stand feet shoulder width apart, dumbbells in each hand, arms out to your side, elbows bend up, push weight up and twist your wrist like you will clap your hands over your head, bring back down to shoulder height, keep your stomach tight and knees slightly bent)
15-20 Dumbbell Curls (weigh in each hand, elbows tight to your side, curl weights up to your shoulders, then down but don’t lock your elbows, keep it slightly bent, keep your abs tight)
15-20 Lunges (long step forward, bend back knee down and don’t let your front knee go past your toes, then up and switch legs, keep your abs tight)
15-20 Chest Press (lay down on the floor with dumbbells in each hand, elbows out to side and bent up to sky, press up and squeeze chest as you press up, and back down to floor, keep abs tight)
15-20 Crunches (hands behind head, keep eyes on ceiling, pick a spot to focus on, knees bent, lift shoulders and head off floor but not pulling your neck, pull your bellybutton towards the floor and curl in your hips, and down, keep your abs tight)
15-20 Heal Raises (stand feet apart, bend knees slightly, lift to your toes and down)
All workouts need warm-ups and cool-downs and you need to drink 64-96 oz of water. This is a circuit: do a set of each exercise and then repeat.
Disclaimer: If you have not exercised in a long time or have health issues, please talk with your doctor before you start working out. Show your doctor the workout you are doing to make sure you are in the clear. You are responsible for your well-being. I am just giving you a suggested workout based off of doing it myself and my previous experience as a personal trainer.
Here's to a summer filled with fun time, fond memories and great weather!