HIIT/Circuit, movement, Summer Sweat Series

Summer Sweat Series HIIT #2

by Reg Lok

HIIT #2 is HERE!

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!). Instead, I use my backyard as my workout space. I have designed a series of 4 weekly HIIT routines that you can take anywhere: backyard, patio, park, basement, etc.

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 something is always planned. Usually, my workouts shorten in duration and even more efficient since the temperature is also hotter.

 

This summer, I am starting Outdoor HIIT Workout series which takes your workouts o u t s i d e ! For 4 weeks, a new HIIT workout will be released on the blog. This series is designed to:

 

1. Help jumpstart your fitness journey if you are a beginner.
2. Maintain your fitness level throughout your busy summer.
3. Introduce your body to strength building if you participate in primarilty endurance activities (run, walk, bike).
4. Help your body function optimally in your daily movements and activities.

 

Remember: check in daily on Instagram or Facebook for tips, recipes and support. Feel free to email me anytime you have questions. Let’s do this!
Outdoor Workout Series for the upper body
Routine 2

This week’s routine will target your upper body: shoulders (deltoids), arms (biceps and triceps), core (abdominals and upper – mid back). All these exercises will combine multiple muscle groups so you get the most out of your workout!

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.

Sets: 4
Reps: 12-15
AMRAP: 45s, as many reps as possible
Time: 20 minutes + rest time

 

1. Tricep Push Up
  • Can be modified with hands on bench
2. Hip Dips
  • Starting in plank position, touch R hip to the ground, then touch L hip to the ground.
  • Maintain an engaged core.
3. Mountain Climbers
  • 45s AMRAP
4. Plank with Arm + Leg Lift
  • Beginner: Start with lifting only the arm, keep both feet on ground for increased stability.
  • Moderate to advance: lift arm and opposite leg up while maintaining stability as much as possible. Resist the hip’s urge to rock side to side.
  • Alternate L and R sides

 

5. Downdog to Crouching Bear
  • Start in downdog. Visualize your hips reaching up towards the sky. Then bend knees and transition into crouching bear (similar to ‘tabletop’ pose in yoga but knees are off the ground).
  • Maintain core engagement
 

17 thoughts on “Summer Sweat Series HIIT #2”

  6. This looks awesome! What a great idea to bring it outdoors and it’s so nice that they are quick and easy! Thanks for sharing.

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    1. AWWWWW. Your comment made me soooo happy! Definitely an effective routine to strengthen the core. Hope your body is feeling fantastic post workout!

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    1. The beauty of this is that you can do whatever your time permits. It works multiple muscle groups so your body will still feel awesome even if you only have time to do a few of the exercises 🙂

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