Summer-Circuit

Build Your Own Summer Workout

Having a hard time going to the gym on a beautiful summer day? We know how you feel. Luckily, there are plenty of ways to get a great workout in outside beyond simply running or walking. Below, check out a circuit exercise routine that the Arivale Coaches did with Pioneers over their lunch break at Sabey. Try some of these exercises and build a circuit routine that works for you!


Lunges

Lunges

Lunges or Lunges with a Twist and Punch

Difficulty: Moderate – Tough
Muscle groups: glutes, thighs
Recommendation: 3 sets of 10-12 repetitions
Directions: Hands on hips. Step forward with one foot and bend knees, making 90⁰ angles at both legs. Front knee directly over ankle and toward the pinky toe for alignment. Upper body straight with proud chest (squeeze shoulder blades together). For additional intensity, lift arms straight out in front and twist upper body to front leg side.


Chairsquat

Squats

Squats or Jumping Squats

Difficulty: Moderate – Tough
Muscle groups: glutes, thighs
Recommendation: 2 sets of 8-10 repetitions
Directions: Stand up tall, proud chest (squeeze shoulder blades together). Feet hip distance apart, weight in heels (lift toes slightly). Stick butt out like you’re going to sit back into a chair. Keep weight in heels as you squat down. Squat only as far as you feel safe. Press through heels and squeeze butt to stand up.


partner-squat

Partner squats

Partner Wall Squat Walks

Difficulty: Moderate – Tough
Muscle groups: thighs, glutes, abdominals
Recommendation: 2 reps, 30 seconds each
Directions: Begin standing and position yourself back-to-back with your partner. Push your back against theirs and lower yourselves together into a squat position. Be sure you are both sitting with a 90-degree bend in the knees and hips. Moving one foot at a time laterally, take five steps to the right and five to the left.


high-knees

High knees

High Knees

Difficulty: Moderate – Tough
Muscle Groups: glutes, thighs, abdominals
Recommendation: 30-60 seconds, with rest as needed
Directions: Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.


Wall Push-ups, Knee Push-ups, or Full Push-ups

Difficulty: Easy – Moderate – Tough
Muscle groups: arms, shoulders, back
Recommendation: 2 sets of 8-10 repetitions
Directions: Choose level of intensity (wall, knee, full). For all three: hands shoulder distance apart. As you lower yourself, keep chest between hands. Keep hips in line with shoulders (do not let hips dip) to protect lower back. Lower yourself slowly and exhale to press up.


Jumping Jacks or Jump Rope

Difficulty: Tough
Muscle groups: whole body
Recommendation: Aim for at least 4 minutes with whatever rest you need.
Directions: Stand up tall, proud chest (squeeze shoulder blades together). Slight bend in knees throughout motion. Maintain proud chest and squeeze core throughout motion.


Balance. Stand on one foot, or Tree Pose

Difficulty: Easy – Moderate
Muscle groups: balance, abdominals
Recommendation: Try holding the pose for at least 30 seconds. Alternate standing foot.
Directions: Hands can be on hips or make a T (airplane wings). Stand up tall, proud chest (squeeze shoulder blades together). Slight bend in standing knee. You should be able to wiggle standing leg’s toes. Squeeze standing leg and core. For tree pose: Foot rests on standing leg’s ankle, the lower leg, or the inner thigh, not the knee.


arm-circles

Arm Circles

Arm Circles

Difficulty: Easy – Moderate
Muscle groups: shoulders, back, arms
Recommendation: 4 sets of 10-12 repetitions, switching sides in between
Directions: Stand with your feet shoulder width apart and lift both arms straight out to your sides at shoulder height. Move your arms in a circular pattern, 4-6 inches in diameter with your palms facing down, drawing a small circle with your fingertips.


bridge

Low Bridges

Low Bridge (Floor exercise)

Difficulty: Easy – Moderate
Muscle groups: lower back
Recommendation: 2 sets. Try holding the pose for at least 30 seconds.
Directions: Lay on the floor with the knees up. Feet hip distance apart. Arms to the side, palms down. Slightly tuck chin for long spine. With your exhale, press through the heels to press the hips up. Squeeze lower back and hold.


Hip Abductors and Adductors (Floor exercise)

Difficulty: Easy – Moderate
Muscle groups: inner and outer thighs
Recommendation: 3 sets of 10-12 repetitions
Directions: For inner thigh, lay on back with legs together on floor. Arms to the side palms down. Slowly lift one leg off floor by squeezing inner thigh. Slowly lower. Repeat to desired repetitions. For outer thigh, lay on one side with bottom knee bent. Either sit up on the elbow or lay with arm down (as depicted). Slowly lift top leg by squeezing outer thigh and glutes. Slowly lower. Repeat.


sun

Sun Salutations

Sun Salutations (Yoga)

Difficulty: Easy – Moderate
Muscle groups: whole body stretching, especially spine and hamstrings
Recommendation: Repeat flow 3-5 times
Directions: Stand up tall, proud chest (squeeze shoulder blades together). Inhale and raise the arms up, exhale and fold forward. Inhale bring the hands toward the knees, making a flat back. Look at the floor to keep your neck straight. Exhale fold forward. Repeat slowly, with the breath.


 

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