With summer right around the corner, our thoughts turn to back yard barbecues and company picnics, softball games and golf outings. It's soccer season, and little league is in full swing. We're busy, busy, busy, and time spent under the summer sun becomes a valuable commodity. During the season you're the most exposed, there is little or no time to workout. You need to find a quick, efficient workout that you can squeeze into your tight schedule, so you can get on with your summer fun.
FireFightersWorkout.com has come to rescue with the Big 3 Summer Slim Down. By combining three functional movements that engage multiple muscle groups, the entire body can be thoroughly trained in the time it takes to apply sun screen. You should be able to repeat the entire routine three times in fifteen to twenty minutes, and you'll reap the benefits of a strength and aerobic workout, all in one simple program.
The following exercises should performed in a series or circuit, with no rest or only a brief pause between sets. When applicable, select a resistance that will allow you to perform 10 to 20 repetitions on every set, or just stop when you experience muscle fatigue. Repeat the entire circuit, one, two or three times, depending on your individual capacity.
This simple yet effective routine is guaranteed to get results. Little or no equipment is required, and it can be done almost anywhere.
Big 3 Summer Slim Down
SQUAT: Lower Body
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1. Stand with your feet shoulder width apart holding selected dumbbells at your sides. Your head is straight, the natural arch maintained in your back.
2. Inhale, swing the weights slightly forward for balance while bending at the knees and hips to a sitting position, thighs parallel to the floor. Your buttocks doesn't drop below the level of your knees and your knees do not extend beyond the toes.
3. Exhale, slowly rising to a standing position with knees and hips straight allowing the dumbbells to drop back to your sides.
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PUSH-UP: Upper Body
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1. Lie face down on the floor or mat, hands on the floor, palms down, slightly wider than shoulder width apart, and toes curled under on the floor. Your back and legs are straight.
2. Exhale as you slowly push your body away from the floor.
3. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor.
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LEG RAISE: Core (5.29a/b)
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1. Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt with your head on the floor.
2. Exhale as your slowly bring your knees to your chest.
3. Inhale as you straighten your legs to a point where your feet are a few inches off the floor.
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Warm up with a 5 minute walk or jog before every workout.
Be sure to wear proper fitness gear and footwear during whatever activity you chose to engage in.
Be aware that there are inherent risks in any exercise program. Consult with your doctor and get a complete physical exam before beginning.
