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Summer Workout Plan to Implement into Your Week

Can you believe summer is already halfway over? If you’re like me, the joys of summer often make me forget about my workout. But I found some ways to implement a summer workout into my average summer day so  I still get my daily exercise!

Here are a few simple ways to implement a workout into your day for the perfect summer workout plan.

Monday

Image result for walking for a workout

Image result for walking for a workout

via Map My Run Blog

Nobody likes Mondays. But that’s all the reason to make this your hardest workout day! If you challenge yourself at the beginning of the week, you will most definitely set the bar for the rest of your weeks workouts. If you like to go on walks, make this your Monday workout! Implement a walk in for 45 minutes. Then stop at a local playground or park with benches and finish your workout.

 

  1. 3 sets of 20 step ups on a bench (each leg)
  2. 3 sets of 5 (or however many you can do) pull ups on something like the monkey bars
  3. 3 sets of 15 push-ups on a bench
  4. 3 sets of 10 box jumps on a bench or ledge

Repeat this 2-3 times!

 

Tuesday

Image result for woman swimming for exercise

Image result for woman swimming for exercise

via Fit Pregnancy

If you find yourself at a pool, or you have a pool, make this your workout for the day. Water aerobics is very beneficial for the body because it works muscles that we normally don’t work at the gym.

  • Freestyle swim for 7 minutes—nonstop if you can
  • 3 sets of 10 triceps push-ups on the wall
  • 3 sets of 15 leg lifts on the wall
  • Run across the length of the pool 2-3 times (this will tire you out)

Repeat 2-3 times!

 

Wednesday

Related image

Related image

via Yahoo.com

Try an at home HITT workout today! This will get your heart rate up and burn loads of calories. You don’t need equipment for this workout, but you can always add weights to make it harder.


 

Set 1

  • 30 seconds of jump squats
  • 30 seconds of plank twists
  • 30 seconds of burpees with push ups
  • Rest 1 minute

Repeat 3 times

Set 2

  • 30 seconds of mountain climbers with a push up every 8thclimb
  • 30 seconds of left side plank
  • 30 seconds of right side plank
  • Rest 1 minute

Repeat 3 times

 

Thursday

Related image

Related image

via Lepape

Try out a new hike today! Hiking is one of the best ways to raise your heart rate and shed calories while not knowing it. Grab a friend and find a new hike. Plus, hikes always present you with amazing views!

Friday

Image result for running for beginners

Image result for running for beginners

via Chatlaine

Running is so good for your body and soul so try to pack on the miles this summer! For a quick Friday workout, throw on your running shoes and your headphones and challenge yourself to see how well you do! Then finish your workout with a simple ab routine!

 

  • Run for 3 minutes
  • Walk for 1

Repeat 4 times

  • 45 second plank
  • 50 toe touches
  • 15 reverse crunches
  • 50 scissor kicks
  • 25 mountain climbers

Repeat 2-3 times

 

Saturday

Image result for stretching

Image result for stretching

via Sel

Wake up early and beat the heat by taking a long 1 hour plus walk. Find a new trail and enjoy the morning light as you cool down your body with this simple but great exercise. And to top it off, try 20 minutes of yoga/stretching when you get home.

Sunday

This is your day of rest! You’ve worked your body well this last week and you deserve a break. So Do whatever gives your muscles a break today. Whether that be stretching, walking or simply taking a nap. Your body needs this day of rest just as much as it needs to be challenged. So don’t overlook this important rest day.

This summer workout plan will keep your body in shape in the simplest ways!

More from Alexandra


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1 Comment

1 Comment

  1. Bianca. Panj

    July 26, 2018 at 10:28 am

    Would 💘 love to receive updates

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