movement, Summer Sweat Series

Summer Sweat Series HIIT #1

by Reg Lok

 

 

Now that summer has officially begun, do you workouts change? Do you modify your workouts to be outside? Does the time of day you are active also change?

During the summer months, I can’t be bothered with the gym (unless the temperature is through the roof and AC is a necessity!). As a mama, I spend more time outside than the rest of the year. There is also less time for workouts as the Littles are out of school and some activity or gathering is usually planned. For me, these factors mean my workouts get shorter and become more efficient. This also means I need to get creative and use what I have available to get the job done: my backyard!

Starting July 4th, take your summer workouts OUTSIDE in this new program: SUMMER SWEAT SERIES.

There will be a new HIIT workout released every week on the blog. This series is designed to:

1. Help jumpstart your fitness journey if you are a in a rut or a beginner or moderate exerciser.
2. Maintain your fitness level throughout your busy summer.
3. Introduce your body to strength training especially if your body is primarily used to endurance activities (run, walk, bike).
4. Help your body function optimally in your daily movements and activities.
5. Be done at any location: backyard, patio, park, basement, vacation, hotel, poolside, etc.

I am here as your support: follow me on Instagram or Facebook and check in daily for tips, recipes and support. Feel free to comment below or email me anytime with your questions.
Let’s make this our strongest summer yet!

 

 

 

 

 

Outdoor Workout Series full body
Routine 1

Complete the routine 3-4 times through. Rest 1-5 mins between sets. As always, engage a strong, stable core, neutral spine and shoulders are retracted and stable. Listen to your body and do what will make you feel best for you. Video of the exercises is below.

Sets: 4
Reps: 12-15
Time: 20 minutes + rest time

 

1. Step Ups (per side)
  • Hold a weighted plate/dumbells for more intensity
  • Fully extend hip at the top of the movement
  • Complete reps on one side then repeat on the other side

IMG_3212  IMG_3213

2. Leg Lift Pulses (per side)
  • Standing on a bench or patio, lift leg behind and squeeze glute in pulses (mini rep).
  • Complete pulses on one side then complete on the other side.

3. Jump Squat
  • Start in squat position, jump up and land gently on the balls of the feet. Return to squat position and repeat.

  4. Push up
  • Full push up on the grass or elevated with hands on a bench or railing
  • Ensure hips are lifted and not sinking
5. Plank – 45s
  • On hands or elbows
  • Take breaks as needed then get right back into plank
  • Try alternating lifting leg up and tap back down for more intensity

 

 

 

 

 

6 thoughts on “Summer Sweat Series HIIT #1”

  1. Such Ann inspiration mama! I recently am making some active changes in my routine and diet and this is something I will totally incorporate!thank you!!

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  3. Did my first workout today. It was a great way to ease back into things. Thanks! The video was great to help differentiate the step up and leg lift, as the photos looked the same. Excellent little demonstrators!

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    1. Yay! So glad you were able to give this a try. I realize the photos were the same. I do not know what happened to the photo that has the second phase of the exercise. I’m so tech challenged lol. Thanks for checking it out 🙂 HIIT #2 is also up if you’d like to try an upper body workout 🙂

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