Simple summer workouts: at home, outside or the gym!

The most important thing about keeping fit is that you enjoy it, so I have made this workout series as interesting and varied as possible. You can do it at home, in the gym, or even outside with your friends! Each week focuses on a different training principle so that you can apply these workouts to other types of training once you’re done. Enjoy!

Week 1 - Tropical Tabata

Tabata is a training principle that is a type of HIIT (High-Intensity Interval Training). This type of workout is big right now thanks to people like Joe Wicks, but it has always been a top way of burning fat and is a timeless way of keeping fit.  

Tabata is made up of a number of rounds consisting of 20 seconds of work and 10 seconds of rest. You can complete as many rounds as you like, and you can either do the same exercise each time or you can mix it up.  

This Tabata workout consists of 4 rounds in 2 minutes with all different exercises. You can repeat the Tabata as many times as you like - a beginner will do well to complete one, someone who has been training for a while should be able to do 2, and a seasoned athlete should be able to do it 4 or 5 times before it’s time to hit the floor.

This is a really high-intensity form of exercise so make sure you have a water bottle with you to stay hydrated, and a comfortable sports bra to support you throughout your workout. 

1. Kettlebell Swings
   
2. Barbell Clean and Press 
   
3. Air Squat 
   
4. Burpees

Complete this workout 3-4 times throughout the week and try to complete more rounds each time you do it as your fitness improves.

Week 2 - Bikini Blaster

This week’s workout is another high-intensity training session. These types of workout are the best for blasting fat and getting the results you want and deserve. This workout is a full body blitz and should be completed 3 times throughout the week along with 1 session of lower intensity exercise such as yoga or pilates. Keep cool and comfortable in a loose-fitting gym T-shirt and yoga tights for this type of workout.

• Inch-worm: 10 reps with a 60-second rest
  
• Squat jump: 2 sets of 10 with a 60-second rest
• High knees: 2 sets of 10 with a 60-second rest
• Push Press: 3 sets of 10 with a 60-second rest
• Shuttle Runs: 30 seconds with a 60-second rest
• Press ups: as many as you can! + a 60-second rest
• Plank: 45 seconds with a 60-second rest

Week 3 - Beach Booty

Getting ‘booty gains’ is definitely the biggest trend in the fitness world right now. I’m not talking about a Kim K type booty either, but real, strong glutes and hamstrings that have been earned through hard work. It’s rare for anyone to have naturally defined hamstrings and glutes because most people in the modern world are quad-dominant, so if you need a little lift or just want to get more toned, then get stuck into this workout.

I will not be specifying any weights for these exercises as everyone is at a different stage in their fitness journey, so feel free to choose weights that suit you and tweak them as necessary.

• Glute bridge: 3 sets of 10 with a 30-second rest
• Stiff legged deadlift: 3 sets of 10 with a 45-second rest
• Squat: 4 sets of 10 with a 45-second rest
• Curtsy lunge: 2 sets of 30 with a 30-second rest
• Donkey kick: 3 sets of 10 with a 30-second rest
• Resistance Band Side Steps: 3 sets of 30 seconds with a 30-second rest
• Lunge kick through: 3 sets of 10 on each leg with a 30-second rest
• Plank: 60 seconds with a 60-second rest

Complete this workout twice throughout the week along with other functional cardiovascular training such as running, cycling, or swimming. 

Week 4 - Sundress Stunner

This is the final week in my summer workout series so by now you should be well on your way to not only your dream body but a better level of fitness and improved cardio capacity. This workout is based on a circuit-style type of training which is often incorporated into Bootcamp workouts. This is a really popular style of training because it’s fun and varied and gives great results!

Set up your exercise stations in a circle and work your way through each exercise. If you are a beginner or have a low fitness level, do each exercise for 30 seconds. If you are a little more experienced go for 45 seconds, and those who really want to push for the burn should complete each exercise for 60 seconds. There are 10 exercises and no rest between each one! Make sure you set them up in the order given as I have made sure there is a good variation between body parts.

1. Shoulder press 
   
2. Reverse lunges 
   
3. Crunches 
   
4. Lateral raises 
   
5. Tricep dips 
6. Step ups 
7. Jumping lunges 
8. Plank 
9. Bicep curls 
10. Burpees

Complete the circuit twice during the week - the first time just do it once. The second time, do it once and then rest for as long as you need, then repeat it again but doing the exercises in reverse order.

TOP TIPS!

Try these delicious goji berry and beetroot energy balls to kick off your workouts and our favourite vegan chocolate protein cookies to fuel your recoveries!