No Excuses, Just Results Part 2

Summertime is here and that means BBQ, bathing suits, shorts and vacations for most of us. There are some fun ways we can get a workout in and enjoy the outdoors.  There are plenty of trails and parks in the surrounding areas where you can walk, roller blade, run, play tennis, basketball or volleyball.

Read below to find a few workouts that you can do inside or outside.  The first 2 workouts will be about 30 minutes, with jump rope or cardio intervals in between each set of exercises. The last one is a 6 week progression, which would be good for a beginner because it is only 2 sets and builds using time each week.

Workout #1- (4sets x 15-20 reps)

10min cardio warm-up

Legs-Lunges

Chest/Shoulders-Push-ups

Abs-Plank-30-60sec

Supermans-30-60 sec

Jump rope-30sec/Jumping Jacks -30sec

Rest-30sec

Workout #2- (4sets x 15-20 reps)

10min cardio warm-up

Legs-Squats

Chest/Shoulders-Shoulder prone hold

Abs-Leg raise and crunch (use bench or steps)

Water bottle Back Flies

Triceps Dips (use step or bench)

Jump rope-30sec/Jumping Jacks -30sec

Rest-30sec

Workout #3

6-week workout

Rest between stations -60 sec

Rest between circuits-3 min

Number of circuits -2 circuits the first 4 weeks, then 3 circuits the last 2 weeks

Squat Jumps- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Push-ups- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Lunges- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Crunches- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Burpees- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Bench dips- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Squat Thrusts-30 sec 45 sec 60 sec 45 sec 60 sec 60 sec

Supermans- 30 sec 45 sec 60 sec 45 sec 60 sec 60 sec