Although I consider myself a fan of fall, I’ll admit, there’s nothing quite like summer weather. During warmer months, the first thing I do when I wake up during the summer is check that little blue weather app, praying for a clear day and a pleasant — not too hot — temperature.
On days like that, I hop out of bed, toss on my best warm weather tank like the UA HeatGear® Armour Racer Tank ($25) that’s breathable and ready to wick away sweat, and get ready to enjoy the day. For me, that usually takes the form of a long run through my favorite park. But as I’ve been eager to expand my fitness horizon, I decided to switch up my summertime sweat session.
To help me do so, I asked Miriam Fried, ACE-certified personal trainer, founder, and head trainer of MF Strong, to give me the perfect sunny day workout to try in just 30 minutes. All you need is a lawn or park, access to a bench, and maybe some luck from the weather app.
Step Ups
- Place your left foot on a bench.
- With as little push off from your right leg as possible, drive your left heel into the bench and step the right leg up, bringing both feet together.
- Slowly control your right leg down to the floor, keeping your left foot on the bench.
- Complete all reps on the left side before switching to the right.
- Perform three sets of 12 reps each side.
Incline Push-Ups
- Using a bench (or the ground to make it more advanced), place your hands shoulder-width apart.
- Your body should be in a plank position with your shoulders above your hands, pelvis tucked, and your core engaged.
- Send your elbows back and down, and lower your chest all the way down to the surface before pressing back up.
- Remember: the higher your incline, the easier it will be, so choose an appropriate height for your fitness level.
- Perform three sets of 10 reps.
Foot Elevated Bridge
- Lie flat on your back on the ground with your heels planted on a bench or elevated surface.
- Drive your heels into the bench, bridging your hips toward the ceiling and squeeze your glutes.
- Hold for a count at the top before controlling back down to the floor.
- Perform three sets of 15 reps.
Tricep Dips
- Face away from the bench with your hands on the edge toward you.
- Plant your feet in front of you — the further from your body your feet land, the more challenging these will be.
- Keeping your chest high, slowly lower your torso toward the floor, sending your elbows straight behind you before pressing back up.
- Perform three sets of 12 reps.
Floor Angels
- Lie flat on the ground with your arms bent out at your side, mimicking a “goal post” position.
- Keeping your back, elbows, and wrists to the ground the whole time, slowly extend your arms overhead before drawing your elbows back to the starting position.
- Perform two sets of 10 reps.
Russian Twist
- Sitting up on the ground, lean back slightly in your torso until you feel your core engage.
- Lift both legs (or keep your feet planted to modify).
- Clasp your hands together and slowly rotate your torso to one side and then to the other, keeping your chest up and feet off the floor.
- Perform two sets of 15 reps each side.
Bear Pose Hold
- Get on all fours with your hands below your shoulders and your knees below your hips.
- Draw your belly button into your spine and engage your core.
- Lift both knees off the ground a few inches and hold for 30 seconds.
- Perform two sets.
Pro tip: If you’re working out outside, Fried says to be sure to wash your hands thoroughly afterward to stay clean and sanitized. She also recommends spraying Arm + Hammer Invisible Body Powder Spray ($7) to continue smelling fresh throughout the day.
