Top 5 exercises you can do this summer
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Exercising outdoors can be a fantastic way to enjoy the sun and get a healthy dose of vitamin D, while exercising your body. Whether you prefer to work out in the park, on the beach or in your garden, there are a number of exercises you can do to get the most out of your workout under the sun’s rays. Here are five great exercises that will give you a full body workout while enjoying the sun.
Lunges
Lunges are a great exercise for training your legs and glutes. Start by standing upright with your feet shoulder-width apart. Taking a big step forward with your right foot, lower your body down until your bent leg is at a 90-degree angle and your back knee almost touches the ground. Then push up with your right foot and take a big step forward with your left foot. Continue to move forward by repeating this movement. Do 10-12 repetitions on each side.
Level: Difficult
Level: Easy
Burpees
Burpees are a great full body exercise that can be done anywhere. Start by standing upright with your feet shoulder-width apart. Bend down, place your hands on the ground and shoot your legs back to get into a push-up position. Do a push-up, then pull your legs back towards your hands and jump into the air with your arms overhead. Repeat this movement in a steady rhythm. Burpees train strength, endurance and flexibility, and they’ll really get your heart pumping. Do 8-10 repetitions as fast as you can.
Level: Difficult
Level: Medium
Level: Easy
The plank
The plank is an excellent exercise for strengthening the core muscles and improving body stability. Start by lying on your stomach with your elbows bent at a 90-degree angle and resting on your forearms. Lift your body up on your toes and keep your body in a straight line from head to heels. Hold this position for 30-60 seconds at a time, depending on your strength and endurance.
Level: Difficult
Level: Medium
Level: Easy
Mountain Climbers
Mountain climbers are a great exercise to get your heart rate up and train both your core and arm muscles. Start in a push-up position with your arms straight and your body in a straight line. Pull one knee forward toward your chest, then switch to the other leg while keeping your upper body stable. Continue switching legs in a quick and controlled motion, as if you were running in a horizontal position. Do 10-12 repetitions on each leg for an effective workout.
Level: Difficult
Level: Easy
Step-ups
Step-ups are a great exercise to strengthen your legs and challenge your balance. Find a bench, stairs or other elevation that is stable. Place one foot on the rise and push yourself up until you’re standing on top. Then lower yourself back down in a controlled manner. Repeat the exercise 10-12 times on each side. You can increase the difficulty by holding a weight in your hands or by jumping up.
Level: Difficult
Level: Easy
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Then repeat these exercises 2 more times, for a total of 3 rounds, for a good workout.
Exercising outdoors in the sun gives you a great opportunity to combine physical activity and enjoy the beautiful weather. By incorporating these five exercises into your workout routine, you’ll be able to get a full-body workout while enjoying the sun’s rays. Remember to always take the weather conditions into account and protect yourself from the sun by using sunscreen and the right clothing. Have fun with your workout and enjoy the sun while taking care of your health!
And why not end your training session with a delicious and refreshing Tea Zero iced tea? 😉
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