To increase muscle and strength, here are five great workouts you might include into your summer training schedule:
1. Chest, Shoulders, Triceps: Push-ups
A traditional body weight workout targeting your chest, shoulders, and triceps are push-ups. They may be done anyplace and call for no equipment, hence they’re ideal for summer.
How to Perform It:
Beginning in a plank position, gently widen your hands beyond shoulder-width apart.
Drop your body till the ground almost meets your chest.
Back up to the beginning, pushing yourself.
Get three sets of ten to fifteen repetitions.
Tip: Try explosive push-ups or declining push-ups (feet raised) for extra strength.
2. Pull-Us (Shoulders, Back, Biceps)
Especially in your back and biceps, pull-ups are among the best workouts for developing upper body strength.
How to Perform It:
With hands somewhat wider than shoulder-width apart, grab a pull-up bar using an overhand grip.
Raise your body till your chin tops the bar.
Control your lowering back down.
Do three sets totaling five to ten repetitions.
Tip: If you’re a novice, focus on the lowering phase and utilize a resistance band for help or perform negative pull-ups.
3. Leg, glute, core squats
A powerhouse for developing lower body strength and muscle growth are squats. You can complete them using only your body weight or added weight from dumbbells or a barbell.
How to Perform It:
With your feet shoulder-width apart, stand.
Keeping your chest high, lower your body by bending your hips and knees.
Go as low as you can yet keep good form.
Come back to the beginning position by pushing through your heels.
Three sets of twelve to fifteen repetitions.
Tip: For greater intensity, add weight; alternatively, try jump squats as a cardio challenge.
4. Back, Shoulder, Core Plank Rows
A compound workout that focuses your back, shoulders, and core and increases stability are plank rows.
How to Perform It:
Starting in a plank posture, hold dumbbells in each hand.
Keeping your body steady, raise a row one dumbbell up to your side.
Lower the dumbbell then repeat on the opposite side.
Do three sets, ten to twelve repetitions on each side.
Tip: Try to keep your hips level and steer clear of turning your body.
5. Burpees—Cardio, Full Body
Perfect for summer training, burpees are a full-body exercise combining cardio and strength building.
How to Perform It:
Start standing.
Drop into a squat; then, lay your hands on the ground and kick your feet back into a plank stance.
Do a push-up then hop your feet back to your hands.
explode upward in a leap.
Three sets of ten to fifteen repetitions.
Tip: If necessary, change the exercise to involve stepping back rather than jumping.
