Body Weight Workout for Summer

Plank leg extension

Well, it’s that time of year again for us ex-pats… the (wild) anticipation of summer home leave!  Oh, the joys of being back in our home countries for several weeks!!  We all start counting down the days right about now…

One of the things I’ll miss, though, is working out with “The Fit Chicks of Alabang”… my bootcamp girls that meet 3 times every week during the school year.  These ladies have become super fit, and have kept me in peak condition all year as well.  So now we’re faced with the prospect of working out on our own all summer…

Who’s a fan of solo workouts?  I don’t mind them during summer.  My Pa was so kind to think of my future home leaves 20+ years ago when he bought his house backing up to a greenbelt area with a fitness course, running trail, and pull-up bar… just for my eventual exercise convenience, I’m sure!  And Denver weather is about the most perfect I could ever imagine for outdoor workouts: high 50’s (sorry, I think in Farenheit in the US!) in the morning, and low humidity.  It’s almost impossible not to work out every day!!

Then there comes the matter of weights… how many of you have dumbbells or home equipment to use during extended vacations?  If you don’t, this can turn itself into an excuse not to do any strength training, but we must, we really must train our muscles year-round!  Not only will we feel better day to day, but we’ll maintain muscle mass, and this translates to a high metabolism and relatively higher calorie needs.  All the better to eat our home country’s wonderful food, right??

We often do a body weight workout in class, just to change things up and also to remind ourselves that we don’t need dumbbells or kettle bells to fatigue our muscles to the point of soreness.  Here’s the one we did last week:

BODY WEIGHT WORKOUT

Walk or jog 5-7 minutes

Do 2 rounds of the following:

15 WALKING LUNGES

15 BURPEES

15 PUSHUPS

SUPERMAN SERIES:

10 REPS FINGERTIPS ON EARS

10 REPS ARMS OUT, PALMS DOWN (REVERSE FLY)

10 REPS ARMS BACK, PALMS TURNED AWAY

15 EACH LEG DONKEY KICKS

20 TUCK-UPS

20 GIANT JUMPING JACKS

10 EACH LEG PLANK LEG EXTENSIONS

40 MOUNTAIN CLIMBERS

10 EACH WIDE-NARROW SQUAT JUMPS

40 BICYCLE CRUNCHES

15 EACH WALKING LUNGES:  step forward into a lunge, then stand up and “walk” forward with your opposite leg into the next lunge.  Continue for all reps.  (You travel, which is why I’m walking out of the pictures!)

Walking lungesWalking lungesWalking lunges

BURPEES: hands down, jump back into plank, jump back into tuck, jump up, and repeat!  Burpees are the best full-body exercise out there.

BurpeesBurpeesBurpeesBurpees

15 PUSHUPS: feel free to do these from your knees…
PushupsPushups

SUPERMAN SERIES: keep your feet on the floor the whole time.  As you lift your upper body, squeeze your shoulder blades together and arch upwards.

#1  10 reps Arms bent, fingertips by your ears:

Superman fingertips on earsSuperman fingertips on ears

#2  10 reps Arms straight out, palms down (reverse fly):
Superman arms out (reverse fly)Arms out, palms down (reverse fly)

#3 10 reps Arms straight back, palms facing away from you:

Superman hands backSuperman hands back

15 EACH LEG DONKEY KICKS: keep your hips facing down, and extend your leg behind you by flexing your glutes

Donkey kicksDonkey kicksDonkey kicks

20 TUCK-UPS: if it’s too challenging to keep your arms off the floor, place them just behind your hips for balance.

Tuck upsTuck ups

20 GIANT JUMPING JACKS: just like a regular jumping jack, except come all the way down to touch the floor when you close your legs and arms.

Giant jumping jackGiant jumping jackGiant jumping jackGiant jumping jack

10 PLANK WITH LEG EXTENSION: for each rep, extend your leg up, keeping your leg straight and your hips facing down.  Softly place your foot back down, and repeat with the other leg.

Plank leg extensionPlank leg extensionPlank leg extension

40 MOUNTAIN CLIMBERS: you don’t need to touch your top foot on this variation… but get a little cross-body action with your top knee to engage your obliques.

Mountain climbersMountain climbersMountain climbers

10 EACH WIDE-NARROW SQUAT JUMPS: from the starting position, jump up and land in a wide squat, then jump up and land in a narrow squat.  This is one rep.

Wide-narrow squat jumpsWide-narrow squat jumpWide-narrow squat jumpsWide-narrow squat jumps

40 BICYCLE CRUNCHES: make sure you’re lifting your shoulder blades up off the floor

Bicycle crunchesBicycle crunches

If you give this workout a try, let me know what you think!  Your comments mean the world to me.  Have fun and stay fit!

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