Summer workout hacks

Staying active doesn’t have to be a chore. Especially when the sun is out! We’ve got the tips and tricks from Certified Personal Trainer and Integrative Nutrition Health Coach Jacquelyn Son, so you’ll have the tools you need to feel great this summer.

Read on to find out how you can get the most out of 20 minute workouts that require no equipment

 

Friends jogging in the morning in park. Jumping over hurdles and continue to jogging.

How do you get yourself mentally ready to start a new workout routine for spring and summer?

I don’t necessarily start a completely new workout routine for spring and summer, because I generally like to stay consistent with my training throughout the year. However, I might start adding in more outdoor activities, as the weather gets nicer and try some new fitness classes. I revisit my goals and think about what I want to achieve throughout the next months and plan my workout routine accordingly. I also look up other fitness gurus online for inspiration and ideas. Even as a coach myself, I enjoy learning from other coaches!

 

What are some things you consider when developing a workout routine to make it fun?

When developing a workout routine, I think about what goals I want to achieve and the muscle groups I want to target. I make sure to structure my workout around some of my favourite exercises and throw in a couple ones that are more challenging, to help me work on my weaknesses. I would also recommend finding a workout buddy for support and to help keep each other accountable. It’s important to find exercises that you enjoy, as you will be more inclined to stick to it!

 

How can someone create a workout routine without spending a lot of money at the gym?

If you don’t have access to a gym, your body weight alone is enough for a great workout! Push-ups, squats, lunges and core exercises are all awesome functional exercises that can be done with just your body weight. If you want to spend a bit of money on some inexpensive equipment, I would suggest getting some resistance bands as you can easily bring them anywhere.

 

How can someone use their outdoor environment to craft a workout routine that is well rounded?Getting back to shape after baby! This new mother is using a public bench to do some exercises while baby is sleeping in stroller. They are in a public city park on a sunny summer day. Full length horizontal shot with copy space. This was taken in Montreal, Canada.

If you’re working out outdoors, some simple makeshift equipment can include a wall, bench or stairs. Some exercises you can do with a wall, bench or stairs include tricep dips, step-ups, jumps, sprints or push-ups.

 

How long should a workout be to get the most benefit?

Instead of focusing on the length of a workout, I would focus on your intensity and goals. Make sure the exercises you are doing are getting you closer to your goal. It’s also important to be consistent. I would rather you have a short intense 15-20 minute workout 3 times per week, rather than one long 2 hour workout once a month.

 

How do you keep yourself motivated?

To stay motivated, I stay curious and continue to learn from other inspirational fitness figures. I love listening to podcasts or watching YouTube videos for motivation. Whenever I find myself bored or lacking drive, I switch things up and add variety to my routine. This can mean trying a new exercise, a new workout format and/or changing up the tempo and order of my workouts. 

 

How can I be sure that I am doing the exercises correctly?

Nowadays, there are so many helpful resources online. I would recommend looking up recognized figures on YouTube for exercise tutorials or going on a website like www.bodybuilding.com – they have a huge exercise library that includes video demonstrations! If it were within your budget, I would also suggest hiring a personal trainer to help correct your form and give you pointers. Other than that, if you have any friends who are fitness enthusiasts, you could ask them for some tips too.

 

I’m very busy and only have 20 minutes max for a workout. What should I focus on to get the most out of my time? (ie. should I focus on squats, or cardio etc.)

Multi-ethnic group of young adult athletes wearing sports clothing running outdoors on summer

If you only have 20 minutes, I would get in a high intensity full body session. This can include circuits and timed intervals (e.g. 4 exercises, perform each for 30 seconds, rest for 30 seconds and repeat), using only your body weight or with minimal equipment like a pair of dumbbells. I would include compound movements like squats, dead lifts, push-ups, lunges, etc. so that you can target more than one muscle group at once (i.e. getting more bang for your buck!). Plyometric/jumping exercises can also help you burn more calories in a short period of time and speed up your metabolism so you continuing burning even after your workout.

 

I know a lot of people are busy and short on time so I’ve created a body weight-only exercise program that includes 12 weeks of body weight exercises that you can do anywhere, anytime! Check out my online guide here.

 

 

Jacquelyn Son Pranin Organic Ambassador ExpertJacquelyn Son is a Certified Personal Trainer, She hopes to inspire as many people as she can through her social media and empower individuals to break free from body image problems. She believes that a healthy body first begins with a healthy mind. Read more about Jacquelyn Son at jacfruits.com 

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