Does summer really end in Miami? It’s always a good idea to spend time as at the beach or pool. As the saying goes, “look good, feel good,” – so we rounded up five must-do exercises to help you get that pre-pool pump. Take a look.
Squats are one of the best exercises you can do. They hit every muscle group in your legs as well as your entire core. Variety is the spice of life, and same can be said for squats. They come in many variations, but all should be done with your feet flat, heels glued to the ground, chest high and abdominals engaged.
Make sure your quads get parallel to the ground while pushing your body weight behind you and then stand all the way back up and repeat. If you are using weights, try 3-4 sets of 10-12 reps, body weight try 3-4 sets of 20-25 reps.
Push-Ups are another total body exercise, working your entire upper body, your core and even your legs. Try any variation to change it up for a different challenge; hands and feet on the floor, hands elevated (a great modification if regular push-ups are hard for you) or feet elevated.
Play with the positioning of your hands or angle of your elbows, you can even add weight, slow down the speed or make them explosive – whatever feels right for you. Challenge yourself to complete 3-4 sets of 10-20 reps.
This exercise is difficult for almost everyone. Traditional pull ups are done when you hang completely vertically underneath a bar and then use primarily your back muscles to pull yourself up so your chin reaches the height of your hands.
There are many modifications if you aren’t able to do a traditional pull up. You can add a resistance band to help assist you to the top of the bar or try the pull up more horizontally underneath a bar, using TRX suspension straps, or get creative and use a swing at a park. Always make sure your abs are engaged, your shoulders are tucked down. Avoid shrugging, and move your whole body as one unit, slow and controlled. Pull-ups at any angle are difficult, try to challenge yourself to 3 sets of up to 10 reps and your back and core is sure to impress.
Who doesn’t want a nice tight mid-section? Side planks can be done from your forearms or hands, with your legs fully extended or with your knees down as a modification.
Pick a side to start, prop yourself up on your forearm or hand and hold yourself in a straight line from your head down to your feet. Make sure your hips and shoulders are stacked over each other. Focus on even breathing and feel the burn. Start with 3 rounds of 10 seconds on each side before increasing time.
Jumping Rope is great for your legs, hips, core and most importantly, your heart. Grab a rope and jump at whatever speed you can. Try jumping 100 times in a row or set a timer and challenge yourself that way.