3 Summer Workouts That Will Get Results
With summer here, many of us are looking for short, effective workouts we can do before work or before the kids wake up.
As a coach, I aim to help my clients maximize their effort and results in the time they have. This means focusing on compound movements that train the whole body, elevate heart rate and build strength.
You can design a program that achieves this by focusing on three core movement patterns:
Squats
Hinges
Pushes
Many exercises incorporate these elements, and they can be adapted for mobility issues, injuries and individual preferences. The best part is that you can get a great workout with minimal equipment.
Some of my favorite workouts are done with just one dumbbell on my dock, and it's the perfect way to start a summer weekend!
Here are three of my favorite dock workouts for you to try this summer:
As Many Rounds as Possible (AMRAP)
For this workout style, I set a timer for my available time and choose my favorite exercises. Then, I complete the prescribed number of reps for each movement as many times as possible within the set timeframe.
For example, in 15 minutes, you could do:
10 goblet squats (squat)
10 single-arm power snatches (hinge)
10 push-ups (push)
This covers all three movement patterns, gets your heart rate up and works your lungs. It’s simple but energetically demanding. You can adjust the intensity by pausing for water after each round or by trying to complete one round per minute. The best part is that it's done in 15 minutes, leaving you more time to enjoy your day.
Every Minute on the Minute (EMOM)
In an EMOM workout, each minute has a specific exercise assigned to it. You control the intensity for that minute and the total number of rounds. You can slow down or speed up as needed.
For a bodybuilding-style effort, I might do 4 rounds of:
Minute 1—max reverse lunges (squat)
Minute 2—max Romanian deadlifts (hinge)
Minute 3—max single-arm shoulder presses (push)
I suggest picking a goal number of reps and aiming to achieve it for all four sets. This type of workout allows you to use a heavier dumbbell for certain exercises or even add a tempo. Either way, you’ll feel great and ready for the beach.
Five Rounds for Time (5 RFT)
This workout style can really push you to work at a demanding pace and achieve significant intensity! I would design something like this:
8 burpees over the dumbbell (full body)
10 single-arm dumbbell thrusters (squat + push)
12 alternating dumbbell hang power cleans (pull)
Regardless of your current fitness level, you can push yourself to achieve the fastest time possible.
And at the end of summer, you can re-test the workout to see how much fitter you’ve become!
Short and Effective Workouts!
This summer, you don't have to sacrifice your fitness while enjoying the beach, the lake or fun road trips. If fitness and movement are important to you, bring them along!
Use these tips to design workouts that fit your location so you don’t put fitness on hold for two months. You’ll never regret staying fit and strong!
And if you need help creating a summer fitness plan that works for your busy schedule, send me a message!
