Getting Summer Fit with Ekopura. Summer is just around the corner, the light stays nice and long and the weather is getting warmer. The perfect time to put in some extra energy and exercise as if your life depended on it. This is the perfect opportunity to get out of the gym or the couch more often and work out outdoors. Go out to the woods, the dunes or just to the park in your neighborhood. Here are a few workouts that are ideal for this.
(Hill) Sprints
(Hill) sprints are part of HIIT training and provide a powerful workout that burns a significant amount of calories in a relatively short time. (Hill) sprints can therefore be considered functional strength training because during this workout we fight against gravity with our body weight, it strengthens our entire body. Finally, (hill) sprints help improve running technique, speed and endurance.
WARMING-UP 5-20 minutes of running at a low to moderate pace
THE TRAINING 12 uphill sprints Sprints 1-4: 50% effort Sprints 5-8: 75% effort Sprints 9-12: 90-100% effort
COOLING DOWN 5-20 minutes of running at a low to moderate pace
Jumping rope
One of the most underrated workouts for building coordination and an athletic body is jumping rope. Not only is it the perfect warm-up before a workout, it is a very effective workout in its own right. Here is a comprehensive jump rope workout to work on your coordination, and where the pounds will fly off.
OUTLOOK Do 10 repetitions of each different jump. After you complete a particular jump, sprint away from the rope for five seconds, turn around and sprint for another five seconds back to the rope. Do not rest during the workout and change the type of jump each time you return to the rope.
WARMING UP 5 minutes of gentle rope jumping
THE TRAINING 10 Basic jumps with two feet 10 Double unders for the more advanced or 30 basic jumps 10 Single foot jumps: alternate/around 10 Single foot left: the same foot (on one leg) 10 Single foot right: same foot (on one leg) 10 High knees: bring both knees up with each jump 10 Crossed hands: for the more advanced
COOLING DOWN Leg stretch exercises
Pull Ups
Find a climbing frame or other bar hanging above your head that you can grip securely. Jump up explosively from the ground and pull yourself up on the bar. Use the strength in your arms to lift your chin above the bar, then gently lower yourself down. Do as many reps as you can in 60 seconds and repeat 5 times. Make it a little harder on yourself by doing a push-up between each pull-up.
Park Bench Push-Ups Trio
This will train your chest and shoulders. In this exercise, you do three different types of push-ups using a park bench. For the first exercise, place your feet on the bench and your hands on the ground (in push-up position with your belly down). Do 10 push-ups this way. Then switch and place your feet on the ground and your arms on the bench. Do 10 push-ups this way. Finish with 10 regular push-ups completely on the ground.
Extended Park routine
Designed by renowned trainer and gymnastics expert George "Hiit" Richards. This park workout is perfect for burning fat and increasing functional strength. You have no any weights other than your own body weight!
CIRCUIT
Perform the exercises as a circuit, with little to no rest between exercises.
THE TRAINING
Pull-ups Sets: 4 Reps: 10 Rest: 20 seconds between each set Skipping rope Duration: 2 min.
Dips Sets: 4 Reps: 12 Rest: 20 seconds between each set
Mountain climbers Sets: 2 Duration: 1 min. each set
Push-ups Sets: 3 Duration: 1 min. each set
This is how you can get summer fit with Ekopura! Have fun working out!
Check out more workout related articles and exercises on our blog or sign up for the Fit Course.
