{"id":3637,"date":"2017-06-30T12:20:56","date_gmt":"2017-06-30T12:20:56","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/your-summer-bodyweight-workout\/"},"modified":"2025-08-29T17:37:17","modified_gmt":"2025-08-29T17:37:17","slug":"your-summer-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/your-summer-bodyweight-workout\/","title":{"rendered":"Your Summer Bodyweight Workout"},"content":{"rendered":"\n

Three Essential Beach Season Moves<\/strong><\/h2>\n\n\n\n

It can be tough to keep fit with changing schedules and travel that summer often brings. Fitness expert Nikki Kimbrough explains her favorite summer full-body<\/a>, no-gear workout to help you stay active.<\/p>\n\n\n\n

Squats<\/strong><\/h2>\n\n\n\n

\u201cI always say \u2018squats are your bottom\u2019s best friend\u2019 because they tone the glutes, plus the hamstrings, quads and core,\u201d says Nikki Kimbrough. Squats help women feel more confident slipping on those bikini bottoms and help guys work toward more sculpted legs sticking out of those board shorts. To get even more out of this classic move, try a squat jump. \u201cThe explosive plyometric movement forces you to really use your glutes to get up in the air.\u201d<\/p>\n\n\n\n

\"squat-jump\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Basic Squat:<\/strong> Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. As you stand back up, push through the heels of your feet.
\nTry 3 sets of 10-12 reps.<\/p>\n\n\n\n

Advanced Squat Jump:<\/strong> Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. From that lowered position, push off your heels and jump into the air. Try to keep your feet parallel with the floor. Land with your knees bent, chest slightly forward, and neck aligned with the spine.
\nTry 2 sets of 10-12 reps.<\/p>\n\n\n\n

Push-Ups<\/strong><\/h2>\n\n\n\n

\u201cGood ol\u2019 fashioned push-ups are great for working your upper back and chest, and, when done correctly, core abdominal muscles and lower back,\u201d she explains. \u201cPush-ups also help women guard against dreaded upper arm flab and \u2018armpit fat\u2019 [i.e. the bulge that hangs over tube tops or out of tight dresses] and help guys get their pecs and triceps in show-off beach shape.\u201d For a tougher version, you can do the robot!<\/p>\n\n\n\n

\"push-up\"<\/a><\/figure>\n\n\n\n

Basic Push-up:<\/strong> Lie facedown with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up. Lower back down slowly. (Beginners can lower their knees to the floor.)
\nTry 3 sets of 10.
\n
\nAdvanced Robot Push-ups:<\/strong> Start in a raised push-up position, then lower the right arm so that you are resting on your forearm in an elbow plank position, and lower the left one in the same manner. Raise and straighten the right arm and do the same with the left arm. Repeat.
\nTry 2 sets of 10.<\/p>\n\n\n\n

Superman<\/strong><\/h2>\n\n\n\n

\u201cNothing can beat Supermans\u2014literally,\u201d Kimbrough says. \u201cThese back extenders are awesome at strengthening the lower back and your glutes.\u201d Plus they help you get a lean and shapely lower back so you won\u2019t have any muffin top hanging out over your bathing suit. Add a twist to make this pose even more superhero.<\/p>\n\n\n\n

\"superman-twist\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Basic Superman:<\/strong> Lie facedown with your arms stretched above your head and your feet about hip-distance apart. Keeping your neck straight and your eyes on the floor, lift your arms, legs and torso as far off the ground as you can. Try 2 to 3 sets, holding for 30 seconds.<\/p>\n\n\n\n

Advanced Superman Twist:<\/strong> Clasp your hands behind your head. As you lift up, twist to the right side, come down close to the ground without touching, and twist to the left. Try 2 to 3 sets, holding on each side for 20 seconds.<\/p>\n\n\n\n

Extra Effort Cardio: <\/strong><\/h2>\n\n\n\n
    \n
  • 30-Second Hill Springs<\/strong> Either outside or on an inclined treadmill \u2013 in between the three essential summer moves.<\/li>\n\n\n\n
  • Bootcamp<\/strong> Check to see if your Gold\u2019s Gym offers bootcamps.<\/li>\n\n\n\n
  • Strengthing Classes<\/strong> Try TRX or yoga classes that specifically use your bodyweight as resistance.<\/li>\n<\/ul>\n\n\n\n

    At The End Of The Day<\/strong><\/h2>\n\n\n\n

    \u201cEmbrace your current shape,\u201d Kimbrough says. \u201cIf you\u2019re not quite where you want to be when it\u2019s time to put your swimsuit on, accept it.\u201d She also advises her clients to wear or buy a suit that compliments them at the moment, not 10 pounds from now. That said, feel free to post a photo of your dream beach outfit and make it a goal. \u201cThen let that knockout suit be a reward for your hard work!\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

    <p>Our expert offers three simple moves that you can do anywhere.<\/p><\/p>\n","protected":false},"author":47,"featured_media":6735,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[130,186,124,178,253],"class_list":["post-3637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-bodyweight-workout","tag-improve-cardio","tag-squats","tag-summer","tag-superman"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3637"}],"version-history":[{"count":15,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3637\/revisions"}],"predecessor-version":[{"id":10135,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3637\/revisions\/10135"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6735"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}