The time has come. The sun is out, the pool is open and you are looking to impress. Well I am here with some exercise and workout tips to get you in tip top shape for summer.
You might be thinking, “here we go again, another beach body workout .”
I am not going to hit you with the same old bicep curls and bench press for guys and lunges and sit-ups for the ladies. That is not how we Do Work at Hybrid Athlete. What I can offer are the exercises you need, male and female specific, to get you ready for a relaxing week lounging on the beach.
Kettlebell training is the perfect way to build lean leg muscles without the bulky appearance. Complete 50-100 kettlebell swings, three days a week to strengthen the lower body and define your core.
While the kettlebell swings alone are enough to train the core, you can add some additional abdominal work with weighted sit-ups and Russian twists.
For shapely and defined arms go with triceps dips and inverted pull-ups.
You are going to need a flat bench or chair for the triceps dips. Seated on the edge of the bench, place your hands outside of your hips, palms on the bench and fingers facing the same direction as your feet. Plant your feet on the floor and bridge the hips up. Bend at the elbows and lower your rear end to the ground. Keeping your core engaged and chest up, press through the palms and return to the starting position. When bench dips become too easy, elevate your feet onto another bench or stable surface.
When you are ready for the horizontal pull-up or inverted row, head to the squat rack or Smith machine at the gym. Set the barbell so that you can lie on the ground under the bar with arms extended. Grab hold of the bar with palms facing you. Straighten your legs and assume a plank position, with your heels planted into the ground. Keeping your body straight, pull your chest to the bar, pause, and then lower yourself back down.
First, don’t think that kettlebell swings are only for the women. Master the proper form and then perform a Tabata workout by completing 20 seconds of swings, followed by 10 seconds of rest for 12 rounds. Your core, hamstrings and grip will be smoked and your heart rate will be through the roof.
Then, use barbell deadlifts to train the posterior chain, or large movers of the lower body and back. Training this total body movement will boost testosterone and growth hormone, torch calories and take strength gains through the roof. To get it done, stand with a barbell on the floor in front of you and your toes under the bar. Bend your knees and grasp the bar with an alternating grip (one palm toward you, the other facing away), your hands just outside your knees. Keep your chest up, shoulders back and down and do not round your back. Now, stand up. Keep the bar close to your body as you lift it. Slowly lower the bar.
For an exercise combo that hits the chest, back, arms and core in one move try the dumbbell plank row. Grab a set of dumbbells and assume the plank position. With the dumbbell in hand, bend at the elbow and pull your elbow toward the ceiling in a row without twisting or rotating your body. Lower the weight to the ground, perform a push-up and row with the opposite arm.
Finally, whether you have been exercising for years or you are just starting out, don’t overlook the pull-up. It should be a man law that every guy be capable of doing a pull-up. To get started, hang from a pull-up bar with your hands about shoulder width apart and your palms facing away from your body. Engage your core and back to pull yourself towards your hands so your chin is at or above the bar. To complete the exercise slowly lower yourself back to the hanging position.
For variety work in some chin-ups (palms facing you) and to increase the difficulty add resistance with a weighted vest.
Don’t Forget About Cardio!
To complete your summer workouts as a Hybrid Athlete, use interval based, high intensity cardio to maximize results in less time. During an interval session you can use any number of exercises or pieces of equipment to alternate between bursts of high intensity, moderate intensity and recovery.
Find a hill that takes 60-90 seconds to climb. Run hill at maximum effort, then walk or easy jog to start line. Repeat 8-12 times.
Head to the track and perform a 400 meter (one lap) all out sprint, followed by a rest period equal to half the amount of time it took your to complete the initial 400 meter sprint. Repeat 6-8 times.
Indoors or outdoors, cycling can be an awesome way to get some cardio without the impact associated with running. During a 30-45 minute ride, work in 6-8 intervals that take you to maximum effort. Think about making full circles with your pedals, pull up and pushing down with your stroke.
The Erg/Indoor Rower
Training strength in multiple muscle groups, while taxing cardiovascular fitness, the erg is will fatigue your entire energy system leaving your lungs breathless and muscles burning. Try 250 meter repeats for 10 rounds with a 1:1 work to rest ratio.