Summer has arrived and that means longer days, less clothes and (hopefully) more activities. Staying active and playful is easier during the warmer months – we want to be less in the house and more outdoors. Even if your are on holidays and can’t make it to the gym to work on your summer body, there are plenty of ways to stay fit with a functional bodyweight workout. It’s all about adapting to your environment – we’re only as fit as our ability to do so.
No equipment and minimal space needed: this smart summer workout can be done wherever you are in the world, using only your own body as a fitness tool.
SUMMER BODYWEIGHT WORKOUT
Effective and challenging bodyweight workout. In the beginning you can do 2 or 3 rounds. With your functional fitness improving, you can increase the number of rounds.
1. EXPLOSIVE PUSH-UPS x 5
Power-up your upper body, improve your posture and boost core strength by kicking off with some explosive push-ups. We often use our upper body less than our lower body, so it’s crucial to strengthen it with moves like this. Learn how to do them the EVO way here.
2. DEEP SQUATS x 15
Settle deep into those squats: feet shoulder-wide apart and slightly turned outside. These should be brought into every workout to build strength, flexibility and balance – it’s arguably the most important functional exercise of them all. Our deep squat tutorial will show you how to master it like a pro.
3. V-SITS x 10
Time to get those abdominals into gear. V-sits are brilliant for challenging your middle section and quads, as well as the hamstrings. Turn it into full explosive movements for maximum impact – our explosive V-sit tutorial video will guide you and help you achieve that toned summer body.
4. BUNNY HOPS x 10
Get a concrete core, improve your coordination and fully activate your body for pure functional strength with bunny hops. It’s the ultimate calorie-burner using your own bodyweight as a workout tool – here’s a super speedy tutorial video to get you started.
5. LUNGE JUMP WITH ROTATION x 10
Lunging and jumping are fundamental functional movements. Practice makes perfect and this exercise can be done anywhere. Our lunge jump with rotation tutorial will show you the step-by-step instructions to maximize strength in your legs, glutes and thighs, boost trunk stabilization and promote balance. You’ll activate lots of muscles and torch more calories.
Heading to the beach? Pounding the sand can add resistance to your workout – and nothing beats the ocean air when exercising. Our 12-minute beach bodyweight workout is a step-up from this quick anywhere workout – incorporating shoulder bridges, side lunges, one-leg burpees and plank side jumps for an even more demanding sweat-a-thon that delivers incredible results. Once you’re done, you can dive into the refreshing seaside waters for an invigorating post-workout wash. Beats the treadmill anyday.
Find more EVO workouts here:
- Glutes workout
- 16-minute Tabata workout
- Bodyweight workout for couples
- 10-minute bodyweight workout
- High Intensity Tabata Workout
- Leg workout
- Kettlebell Core Workout
- Barbell Workout
- 15-Minute High Intensity Workout
- Cardio Workout
- Movement Balance Workout
- Core Bag Workout
- Kinesis Core Workout
- HIIT Workout
- Jumping Workout