Undoubtedly, summer comes with its own rhythm, its own demands and its own freedom. Summer is an opportunity to rejuvenate, rejuvenate, and redefine your fitness routine. As the mercury soars, the walls of a traditional gym can feel more like a prison than ever. So why not shake things up a bit?
Step outside the box and immerse yourself in a summer fitness experience like no other. Get ready for an exciting journey to becoming the best version of your life.
Here are six basic principles for good summer fitness:
In the summer you can train at the gym. I train a lot in indoor gyms all year round. But gym training isn’t limited to summer. Plus, this is the default option for most people. I’m trying to get you to try things you haven’t tried before and train in ways you can’t train all the time.
Sure, if it’s 100 degrees you might want to go to the gym. You may want to have some shade. However, summer offers opportunities for outdoor training in most areas.
train barefoot In your background or in the park. If you have gym equipment, simply take it outside and do what you normally do in the garage, just on the grass or dirt.
train in the forest. Climb trees, lift logs, and throw rocks.
Train on the beach, lake or river. Pick up a kettlebell and go to work.
What’s the secret to great summer fitness? It’s not just sweat and effort, it’s the sheer joy of movement and the joy of performance. If you make training fun, they will actually look forward to it. Enjoy the moment, not when it’s over.
The pursuit of healthy pleasure is the cornerstone of being human and thriving as a human being. Pleasure is our brain’s reward system’s way of making us do good things. Exercise is no different.
And just because it’s fun doesn’t mean you won’t work hard at it or get great training benefits from it. This means that exercise is inherently valuable in the moment and therefore more sustainable.
This photo begins in the backyard under the bright summer sun. You have in your hands a deceptively simple yet incredibly effective piece of equipment: the kettlebell. Swing, lift, press, and turn each movement into an opportunity to build muscle, endurance, and strength. Each swing is greeted by a cool breeze, and each lift is punctuated by the sun’s rays, giving you a golden glow and a healthy dose of vitamin D.
Change your training ground from a yard to a vast, blue lake or ocean. Imagine yourself sailing gracefully on a stand-up paddle board or plowing through the waves in a kayak. It’s not just a workout. It is a close connection with water, an element that has been intertwined with our existence since evolutionary times. Comfort in the water is an essential part of fitness, and summer is the ideal time to master it.
A completely different adventure awaits you on land. Imagine biking along winding trails or rollerblading along the coastline. Think of this not just as a fitness tool, but as a vessel for exploration. The goal is not simply to burn calories, but to immerse yourself in your surroundings, integrate with the elements, and experience the freedom that summer brings.
Whether it’s a humble kettlebell, a watercraft, or your chosen mode of land exploration, these tools are your fitness partners, allowing you to harness the unknown power of outdoor training. What makes them special is that they aren’t just exercise equipment. It’s part of your summer fitness story and improves the quality of your workout and overall experience.
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Instead of using the rowing machines at the gym, you could try kayaking down a river, through a sea cave, or across a lake (take your time if you want to up the intensity). Or, like me, you can paddle along Miami’s canals, often spotting dolphins and manatees along the way.
Rather than just walking on the treadmill, try going on a backpacking trip for a day or two. Carry your belongings up and down mountains, over rocks, through meadows and across rivers. You’ll get an amazing sensory experience while logging far more steps than you would on a treadmill.
The gym is great. I always use it myself, regardless of the season. But the point is to get traditional gym training and use Conquer the world and go on adventures.
I won’t tell you specifically what kind of exercise you should do. Deadlifts, squats, pull-ups, push-ups, presses, rows, swings, muscle-ups, dips, lunges, step-ups, hip thrusts… These are all fantastic options. You know what you like. I would say try to be more intuitive and “feel it” when you train. Summer is the season of intuition, feeling and spontaneity. Get in the summer mood with our signature plans.
Here’s what I mean:
Imagine you’re doing pushups, kettlebell swings, pullups, and squats. Or you can also do dips, trap bar deadlifts, rows, lunges, etc. Pushing, pulling, rowing and knee flexion.
Instead of doing a set number of repetitions, do the first exercise (push-ups) just before failure. I have 2-3 rounds left in the tank.
Move on to the next movement (kettlebell swing) and do the same. Feel the deep burn, but keep a few reps in the tank. When you’re ready, go back to the first exercise and do the same. Then do the same next time.
Once you’ve completed 3 or 4 sets, move on to the next two exercises and repeat the process.
You are learning how to feel when you have reached your limit. You’re getting the benefit of training your muscles, but you’re also training your intuition. It’s summer.
Summer, for all its fun, brings intense heat. But instead of letting it bog you down, let it energize you. Embrace the warmth and sweat. It gets dirty, it gets dirty, it gets dusty, it gets muddy. Summer is an opportunity to build your heat tolerance and improve your overall fitness level.
It is also time to use water to your advantage. Whether you’re jumping into the waves at the beach, jumping into a crystal-clear alpine lake, swimming along (or against) a river, or doing laps and underwater pool workouts, water is a whole new playground for your fitness activities.
Don’t hide indoors when the sun rises in the sky. Get out there and train in the oldest and largest gym in the world. Absorb as much sunlight as possible safely. Of course, don’t get burned. It’s not simply a route to a glowing tan, nor is it a source of vitamin D, an important prohormone linked to muscle protein synthesis, increased bone density, and hormonal health. It can also increase nitric oxide production, which improves the delivery of oxygen and important nutrients to muscles and other tissues as well as the “pump” you get when lifting weights. Additionally, training in hot weather can add heat, an additional stressor that can improve training effectiveness. However, since this is a stressor, exercising outdoors in full sunlight may require more recovery, but may also provide greater benefits.
Stay hydrated. Add high-quality salt to your water or make an electrolyte mixture. I like to add LMNT packets to water, collagen, and creatine and then sip them before and during my workout. Hydration improves your skin’s resistance not only to exercise but also to UV rays.
At its core, summer fitness is about embracing the unique powers of the season: heat, sunlight, sand, water, and the calming energy of nature.
Summer fitness is an exploration and adventure. The sunny season invites you to go beyond the typical, break the monotony and create a summer fitness routine that reflects the season’s unique opportunities. The world is your gym. Now get out there, embrace the heat, sun and water and make your summer fitness trip an unforgettable one.
How do you approach summer fitness? What are the basic summer fitness principles?
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* This blog reflects my personal views and opinions and is not intended as medical advice, but I hope it will be informative and inspiring in your pursuit of a healthy and fulfilling life.
