During these hot summer weeks temperatures are reaching its peaks and our summer mode is full on. Many of us are on holidays in or outside of Finland, where we tend to let a bit loose of our healthy eating habits and training is not of a daily priority anymore. We are all for that - do not get us wrong. If you are craving for a quick workout solution without heading to the box or gym and spending time indoors, we came up with 3 summer workouts you can easily do anywhere with no or very little equipment.
FuelMe Workout I: Pump & Sweat
We start with a basic and fast bodyweight workout where we combine a decent 10 minutes of upper body strength with a spicy metcon to finish it off. Make sure to warm your body beforehand by doing some animal movements and activating your upper body muscles and core.
a) EMOM 16
- 10-15 Push-ups (odd minute)
- 15-20 Sit-ups (even minute)
Perform 10-15 push-ups every minute on the first minute and 15-20 sit-ups on the second minute. Keep going until you have reached the full 16 minutes. For the push-ups you should find a scaling that works for you and make sure to keep your elbows close to your body, let your chest touch the ground and keep your core and glutes tight. This will get quite tough quickly, but your triceps will like the attention. Sit-ups can be scaled by lowering the reps or you can even make it heavier by replacing them with hollow rocks.b) AMRAP 10
- 15 Air Squats
- 10 Burpees
Take a few minutes break and get ready for the next part. The most simple workouts are often the most effective ones and this is one of those. Get as many rounds/reps as possible of 15 basic air squats and 10 lovely burpees during 10 minutes. From the get-go move fast on the air squats and find a good pace on the burpees. The first rounds will feel fine, the last ones not so much. 8-10 rounds is a good amount to aim for. Prepare to see a pool of sweat afterwards.
FuelMe Workout II: Core & Run
As a warm-up it is good to get a short run (3-5 minutes in) and a few rounds of 30 seconds planking. You are then ready for the fist part.
Planking are an ideal warm-up for a core workout.
a) Core EMOM 15:
- 10-15 V-ups
- 10 Window wipers
- 15-20 Hollow rocks
Easy on paper, spicy in real life. 5 rounds of the 3 above movements look fun, but can burn your abs quickly. Embrace the burn and get the reps in. You can scale the movements by tucking your knees in. This core EMOM you can easily modify and add another (core) movement to make it 20 minutes for example.b) 5 Rounds for Time:
- 400 meter run
- 20 Jumping squats
- 20 Mountain climbers
- 20 Lunges
Have a sip of water and get mentally ready for the last part. Not everyone likes running and the mountain climbers will not feel particularly easy after the first part. If you have a skipping rope and/or a kettlebell, you can add double unders and kettlebell swings/snatches to add more of a challenge. This workout is of a bit longer duration, so make sure to find a good pace on the run and keep moving smoothly throughout the movements.
FuelMe Workout III: The Hungry Ghost
If you are looking for a workout that will take a little part of your soul, we designed one for you. Based on the workout The Ghost, we came up with a modified version that you can do without any equipment in a park or anywhere outdoors with a little bit of space.
6 rounds of:
- 1 minute Shuttle Run
- 1 minute Mountain Climbers
- 1 minute Burpees
- 1 minute Rest
We combined your favorite movements and poured it The Hungry Ghost. Pick a place where you can easily do shuttle runs of 20 meters in one direction (count one way as one rep). Mountain climbers get tough quickly and one minute will be a very short time to recover from the minute of burpees. Round 1 and 2 will be okay. Round 3, 4, 5 and 6 not so much. Your score is the total amount of reps.
Pick of one our three FuelMe workouts, put on your favorite background music and give it a go! Ask your friend to join and get a summer sweat on. You can easily get one of these workouts done in under 60 minutes. You can always modify, scale and upgrade the movements depending on your physique level, available time and mood.