To have a fit and fantastic summer, create a plan to help you achieve your goals. Make your goals realistic:
- Start each day with a healthy eating option
- Include a warm up and cool down in your daily training
- Split your goals into morning goals, e.g. 10 push-ups, and evening, e.g. 10 squats
- Record each session to track your progress
- Share a goal with a training buddy
- Reset your goals after you tick one off
- Be honest with yourself
- Set a weekly goal based on time available that week, e.g. if you’re busy at work, plan for a walking session before or after work
- Build flexibility into your plan to allow for other activities
- Allocate time in the am and pm for training (use one or both)
- Have your training gear ready for the next day
- Water, hat and sunscreen during the warmer months
- In hot weather, shorten your workout and do a two-way split (cardio in the am, strength in the pm)
- Know your workout area if you’re outside
AM cardio workout (25min)
- 5 min walk
- 5 min jog
- 5 min skipping
- 5 min step-ups (alt legs)
- 5 min 20m shuttles (driveway to driveway)
PM strength workout (25 min)
- Plank 40 sec on, 20 sec rest X 5 min
- Bench press (medium weight) 20 reps, rest 30 sec X 5 min
- Shoulder press (overhead) 20 reps, rest 30 sec X 5 min
- Bicep curl 10 reps each arm, rest 30 sec X 5 min
- Lunge walk 20m, rest 30 sec X 5 min
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