Ladies and gentlemen, if you’ve skipped out on bulking season and procrastinated going to the gym, this is for you. And if you Vancouverites couldn’t cram gym sessions into your busy schedule, you better keep reading this article.
Summer is here. You can feel it as the hot air hits your face when you leave the house. The time to bulk up, cut, and start a new diet has passed. You’re probably thinking, “I should’ve gone to the gym so I could get that beach body!” or “Why didn’t I start eating healthier?” We have made a no nonsense mini-guide on how to kick-start your summer workout. We’ve gathered key exercises and tips and mashed it up in a single post for you to train in the hottest season of the year. Here we go.
10 EXERCISE TIPS FOR SUMMER TRAINING
Squat and Jump – This squat variation is a simple and effective exercise to warmup and train the legs and glutes for explosive movement. Simply jump and finish in the lowered squat position. Repeat as desired.
Pushup – Get up and pushup. You’re increasing your functional strength and working all the important muscles in the body. Also, you’re improving your posture, preventing shoulder injury, and working on your cardio for the cost of nothing but your sheer will.
Plank – It’s mind-blowing to know how many muscles are engaged holding a plank position. It is one of the best exercises you can do for a flat, toned stomach because it is activating all the muscles in your core body. Start holding the plank for one minute, and if you’re game for a challenge, set the timer to three minutes and feel the burn.
Pull-up – Don’t be confused with the chin-up. If you want to develop your back and biceps to the max, this is the exercise to do. Don’t be an amateur by trying to do one big set and doing it to failure, do them in at least three sets. When you grab the bar, start by hanging all the way down. Once your chin is above the bar, finish strong and go all the way down. Don’t forget to focus on isolating your back.
Leg Press, Lunges – As a friend, I advise you not to skip your leg day. If you want to build those strong and sexy legs, we recommend a variation of squats such as the split squat and goblet squat so you target your butt and quads as well.
Split Your Sets – Why have just a chest day when you can incorporate biceps or back into your exercises? You can burn more calories doing split sets and minimize your rest time.
Dumbbell Bench Press – The staple chest exercise to build that bold chest for the beach. Use the dumbbells to activate more muscles and balance out the weaker side of your body.
Barbell Bicep Curl – Bring out your guns to the beach with the barbell curl. Many people do perform this exercise incorrectly at the gym. Make sure your elbows are the only joint that is moving in order to effectively isolate the biceps. When it comes to your range of motion, observe how the force pushing down the bar decreases as you curl the bar to your chest. If you want to make every rep count, stop the upward motion around 45 and 90 degrees as soon as you feel the force decreasing.
Triceps Dip – I know you want big biceps, but you must balance out your arms by working the triceps as well. Whether you are doing this exercise on the bench or machine, make sure your starting position is solid with your arms straight and nearly locked and you drop your elbows to 90 degrees before you push back up for another rep.
Dumbbell Lateral Raises – If you’re going sleeveless, tone all the areas of your shoulders with one set in front, 45 degree, and side.
5 Tips to Survive Training in the Heat
Dri-Fit Wear – Essential clothes to absorb sweat and stay cool during your workout.
Cold Showers – According to a German study, a pre-exercise cooldown can boost your training performance. You can begin your workout with increased blood flow and energy to get you into workout mode. If you’re feeling hot, sleepy and tired, your time in the gym may not be too effective.
Change up the training environment – You do not have to suffer in the summer. Switch up the cardio training by cycling in the wind, swimming, or running on the forest-covered trails and the beach.
Decrease Pace – We all know it is hard to push yourself in the hot weather. If you need to bring down your intensity or break up the exercise into intervals, then do so. You know your body better than anyone.
HYDRATE – This is paramount and will reflect your performance training in the summer. Water will be the solution for stomach cramps, headaches and dizziness during training. Bring a water bottle with you when you’re running outdoors and take a few sips when you can.
You have read all our tips, now throw away all your regrets and start training. DyerFitness can help you in that area too. Check the class schedule!