1. Deep knee bend squats, 10 repetitions
2. Walk 30 seconds
3. Decline pushup on ball (pictured above), 10 repetitions
4. Walk 30 seconds
5. Medicine ball squat jumps, 10 repetitions, fast
6. Walk 1 minute
7. Pullups, 6-8 repetitions or inverted rows, 10 repetitions
8. Walk 30 seconds
9. Clock (3-D) lunges, 5 each leg
10. Walk 1 minute
11. Pushup plank, 10 repetitions, 5 second hold
12. Walk 30 seconds
13. Mountain climbers, fast, 30 seconds
Rest 3 minutes between circuits. Repeat this circuit 1-2 more times.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts to keep you toned all summer.
Here are some rules to workout safely in the hot weather:
1. Although it takes some hard work to lose weight permanently, sweating is not a gauge of how many calories you are burning. Sweating cools down your body.
Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.
2. Use the hot summer weather to get outside and get more active, burn calories, burn fat and lose weight.....and stay active in the fall, winter and spring. When you run or exercise outside, you must generate all the momentum, fight against gravity's forces and fight against the elements (wind, etc.).
3. You should always stop exercising if you feel sick, have chills, headache, severe muscle burning or aching, dizziness or blurred vision. If your symptoms don't subside in a few minutes, you could be headed for a heat stroke that can kill you!
4. During intense exercise outdoors in the heat, fatigue, dehydration, muscle weakness/cramps and decreased coordination is caused by low levels of fluids, salt or glycogen (fuel from carbohydrate calories). It is important to keep your fluids, salt and glycogen levels adequate because it is often too late once the symptoms show up.
5. You also need to be aware of water intoxication (Hyponatremia) when exercising in the heat. Hyponatremia is basically a low concentration of sodium in the blood. Sodium is required to draw and distribute water through membranes in the body.
When you sweat, you lose water and salt. If the sodium levels in your blood get too low, you will no longer be able to move water across your body's membranes and you will become dehydrated---even if you are drinking enough water.
Some of the signs and symptoms of hyponatremia include bloating, upset stomach, nausea, headaches, cramps, disorientation, slurred speech and confusion. Untreated, hyponatremia and dehydration can lead to collapse, convulsions, and sometimes even death!
Don't depend on thirst to tell you when you lack fluids. When you are going to exercise for more than an hour, especially in hot weather, drink small amounts of water frequently or consume a sports drink.
Overall, drink about half your weight in ounces of water every day, whether you exercise or not. So, if you weigh 160 pounds, drink about 80 ounces of water a day.
Travel safe and exercise hard and smart this summer!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES