I use the seasons to help me keep my training regimen fresh and prevent myself from getting trapped into the same routine year round. For me, the seasons offer a whole new window of training methods that I can incorporate with the goals I have set for myself.
So, now that its summer there is no better time to show off all the hours of hard work you put in over the colder months. That might be at the beach, pool, park or just doing your cardio outside. We do live in Australia so it’s a great opportunity to soak up the weather and incorporate your training outdoors and staying in shape over the warmer months.
Here is what I would recommend doing 5-6 x 15-20min sessions of HIIT (high-intensity interval training a week) or 30 mins LISS (Low I intensity Steady State)
Mix it up and use any piece of cardio equipment you like and work to a 2:1 ratio. This means you will work at high intensity for twice the amount of time you rest. For example 2min high intensity and 1min rest or low intensity. There are 2 options for this 1 is first thing in the morning and then weights training in the afternoon or directly after weights training depending on your time schedule.
Alternatively 15-20mins (HIIT) - 30 mins (LISS) post weight session 5-6 times a week
Hill sprints 20 meters x 6 reps, 40 meters x 6 reps,60 meters x 6 reps,80 meters x 6 reps, 100 meters x 4 reps, walk back and go straight away
Treadmill - walk outside if you can even during your lunch break if you get time.
Push up x 50 reps
Jump squats x 50 reps
Australian pull-ups x 50reps
Bench hop x 50reps (25 per side)
Neutral-grip dumbbell shoulder press x 50reps
Dumbbell front squat x 50 reps
Renegade row x 50 reps (25 per side)
Push-ups x 50 reps
Be creative, anything that gets you active and outdoors is a win. I often see a lot of fitness personalities do this to avoid continually using the same regimen, Mixing it up is as good as a holiday at times. Your body needs the occasional change of pace in order to maximize recovery and keep your routine from getting stale as well as just plain boring. There's no better way to do this than by changing it up with the seasons.
Post work out nutrition is always great for the Summer months, of course, I’m able to utilise my Muscle Meals year around, but summer brings with it seasonal fruits. I love incorporating these into my diet more during these months.
My go-to fruits are:
Strawberries – With 33 Calories, 8g of carbs and packed with Vitamin C per 100g these guys are not only delicious but great on your macros count.
Mango’s - With 60 Calories, 15g of carbs per 100g these guys are only around a few months of the year so I have to make the most of it, try adding frozen mangos to smoothies this might actually change your life.
Pineapple - With 50 Cal
ories, 13g of carbs per 100g this is my go-to post workout carb during summer. The fast carbs are great but unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme
that breaks down protein, possibly helping digestion.
Bananas – Well bananas are bananas they are good all the time, fast and great source of carbs
Fruit is amazing as a fuel source, Nutrition doesn’t need to be one dimensional so long as we are hitting our macronutrients, we are only limited by our imagination.
I hope these tips help with your summer Goals.