Even though Ontario winter seems to go on and on … and on, the fact is that when summer in Ontario does appear, it appears fast. In other words, in a matter of weeks the revealing clothes are coming out, shirts are coming off and the bodies are heading for the beach. Now, if you’ve been following along with Chill’s 30-minute workouts up to now, you’ll recognize the term “spot reduction" (doing exercises to target specific areas in an attempt to tone). Hopefully, you also recognize that this isn’t the best method to tone or tighten the body. In order to properly prepare for the fast approaching summer weather, one should commit to a few pre-summer goals:
1. Watch your nutrition. Take steps now to educate yourself on amounts of calories and what should or should not be consumed. Lean cuts of meat, green leafy vegetables, fruits, whole grain products and plenty of water is a good start.
2. Start training now and stick to it. This means exercise, good eating, hydration and rest. The body and mind typically take about 90 days of regiment in order to adjust and cause a craving for exercise and healthy nutrition. Most people start, work hard for a few days or weeks and give up. Don’t be one of these people who always have an excuse.
3. Think full body conditioning. Full body conditioning is the best for leaning out or fat loss. This doesn’t necessarily mean that all calories burned are fat calories; it means that overall calorie expenditure is higher and fat loss is a good possibility. Focussing on progressing your workout will produce better results and will keep the training fresh and interesting.
The Warm Up – The weather is warmer so the body will warm up quicker. Try a light jog up and down the stairs for 5-7 minutes followed by a few sets of varied stretches putting the joints through a natural range of motion.
1.
Tuck Jump Bodybuilder
Reps: 20
Body Parts: core, shoulders, legs, arms, and the cardio respiratory system
Description: Set up with feet outside the shoulders and lower into a wide stance squat. As you finish the squat and extend your hips, jump off the ground, tuck your knees under you and land again in the lower squat. From here, kick your feet out and place hands on the ground, perform a push-up, push off, flex hips and hop up to land in the start position.
2.
Core Push and Pull
Reps: 10
Body Parts: core, shoulders and large latissimus dorsi muscles of the back
Description: Place a mat or pad under your knees and either have your hands on a towel on a slick surface, or on carpet with an object or weight plate that slides. Push the towels or weights away from you while keeping good alignment from your shoulders to your knees. Stop before you break your form and pull the towel or weights back.
