You know, summer is here and that means one thing: SUMMER VACATION! Pack up your swimming suit and sun screen and don’t forget your workout clothes because Empower has an easy, no-stress plan to keep you focused on your health and fitness program…even as you bask in the sun and sip on cold adult beverages. Check out the workouts below for a couple of ideas for things that you can do while you’re away. For convenience, I’ve included one beach themed routine and one mountain theme. Stop by the studio or ask an Empower trainer for some additional workouts. We have a bunch of them.
Surf and Turf Beach Challenge
Put your water bottle about 20 to 30 feet away from the waves. This is your starting and transition point.
1. Now “Hit the Surf!” (run out into the waves to the point that half of your torso is submerged.)
2. Run back out to your water bottle and do 30 mountain climbers
3. Hit the Surf
4. 20 pushups
5. Hit the Surf
6. 30 lateral bounds
7. Hit the Surf
8. 20 lunges
9. Hit the Surf
10. 15 Burpees
Try to complete 2-3 rounds as fast as you can and then finish with 5-10 minutes of cooldown and stretching.
King/Queen of the Mountain – Trail Challenge
Warm up by hiking for 5-10 minutes
Follow the train and try to keep moving the whole time, resting as little as is necessary.
1. Run or hike for 5 minutes at a brisk pace
2. Take your back pack and lift it over your head. Now hike or run for 5 minutes.
3. Lunge along the train for 3-5 minutes
4. Try to repeat this cycle for 2-3 rounds
5-10 minutes of cool down and stretching
Jamie Ives, MA, CSCS
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024