Summer has crept up on us all, hasn’t it? We had so much to deal with in 2020 that we barely noticed summer happening at all. When 2021 started, it looked like being more of the same, and so we didn’t even bother to make plans for the summer. Everything’s changed since then, and while that’s a very good thing, it means summer vacations and parties are on the horizon, and many of us aren’t in shape. Despite the fact that we promised ourselves that we’d use our unexpected “downtime” to get in the best shape of our lives, we didn’t do it. It’s too late to worry about that now, and beating yourself up over it won’t help. Do something proactive about it instead.
It’s not too late to get back into the perfect shape for summer so long as you start now and you commit to your new exercise regime once you’ve started it. It won’t be easy – nothing exercise-related ever is – but we promise that the tips we’re about to give you are fast-acting and effective. You’ll be back to your best in plenty of time to head out on the beach, and nobody will ever know you let things slip at all!
Let’s waste no more time talking about it. Here are the tips you’ve been looking for, along with this piece of advice which applies to all of them. Each exercise needs to be performed for forty seconds. Don’t take breaks between them. Do four rounds of each exercise, wait one minute, and then go again. Remember that it works like online slots. If you don’t know what we mean by that, think about the way that the games at roseslots.com work. If you get anything out of spinning the reels straight away, you’re very lucky. It’s far more likely that you’ll get your reward after spending time, money, and spins that don’t appear to be going anywhere. You can’t see progress happening with online slots until they suddenly pay off, and you can’t see exercise working for you at first either. Have the mentality of a jackpot winner, and this routine will eventually pay off for you!
For all of these exercises, you’ll need a yoga mat and some dumbbells. 15 pound dumbbells are fine to begin with, but consider increasing to 20 and then 25 as you become accustomed to the workouts.
These are great for strengthening your core. With a dumbbell in each hand, put yourself in a press-up position on your yoga mat balanced on your toes, and with your hands braced on the dumbbells on the mat. Keeping your core right, lift each dumbbell off the ground one at a time, bringing them out to the side and then in to your waist before returning them to the mat. This strengthens your back and biceps while also working on your core, so it’s great for overall strength and toning.
Yes, burpees. Yes, we know you hate them. Everybody hates them, and that’s sort of the point. They hurt, and they’re exhausting, but they do you a whole world of good. If you struggle to perform “full burpees,” then try one of these burpee variations to find one that works for you. We suspect that most people reading this will already know what a burpee is, but if you’re new to the idea, it’s basically a squat thrust with the addition of a stand between reps. That sounds simple until you start trying to include the stand, at which point you realize how much it burns! Just grit your teeth and think of all the benefits. They’re a whole-body exercise, and they burn fat quickly.
Sure, you’ve done situps, but have you ever done jackknife situps? They start like regular situps with you laid flat on your back on your yoga mat. Stretch your legs out flat and your arms out behind your head. Keeping your lower back flush against the mat, bring your arms and your legs up at the same time and stretch to touch either your toes or your knees, depending on your flexibility. Don’t bend your legs. Keep them as straight as possible.
Cross-Body Toe Reaches
While you’re laid out on the mat, you might as well get some cross-body toe reaches in. They’re exactly what they sound like. Lay on your back in a situp position with your hands crossed behind your head, your knees raised, and your feet on the ground. Straighten your right leg and bring it up to a vertical position, and reach up to touch your toe with your left hand. Return both your hand and your foot to their original position, and then do the same with your left leg and your right hand. If this is too much of a strain at first, keep your legs where they are and reach up to touch your knees individually. On the other hand, if you’re finding this easy, you can start with your legs laid flat for extra stretching on each repetition.
Pile Squats & Bicep Curls
This is another exercise with a name that describes the movement perfectly. Start with a dumbbell in each hand, and your feet wide apart as if they were pointed to 09:15 on a clock face. Squat down to knee level, and lift both dumbbells each time you do for one curl. The movement should be synchronized and feel fluid. This is an excellent move for strengthening both your biceps and your whole leg at the same time. You don’t want to go out looking like you’ve spent the past few weeks skipping leg day, so this workout will ensure that you don’t!
If you stay committed to these exercises, you should find that you feel stronger and more capable of seeing them through to completion every day. Don’t be afraid to push things a little further if that happens. Aside from increasing the weights, you could also add ten seconds to each exercise. This is a great daily workout routine for the whole year so once you’re into it and you’ve made it part of your everyday life, keep it for the long term!