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