3 Workouts to Maintain Your Body This Summer

Man running on beach
Randi Berez

It’s a common dilemma: Summer is the time you want your body to be in peak condition; but it’s also the time when it’s most tempting to skip a workout (or three) and go overboard on BBQ, beer, and… more beer. At this point, you’ve probably already put in a ton of work in the gym on the front end to get tank top-worthy arms and abs you’re happy to show off at the beach. Now is the time to maintain it without skipping all the fun summer has to offer.

Get Ripped on the Beach: Jim White’s Ultimate Beach Workout >>>

These three workouts, from Joel Sanders, Performance Coach at EXOS, will help you do just that. Even better: They don’t require any equipment at all. So, alternate between these routines three days a week, taking one rest day in between each, and keep your body in check all season long.

How to Look Better in Your T-Shirt >>>

Workout #1

Circuit 1: 2-4 sets

1.    Alternating Reverse Lunge x 8-12 each leg
2.    1 Leg Plank Hold x :15 seconds each leg
3.    Base Rotations x :15 seconds

Circuit 2: 2-4 sets
1.    Lateral Lunges x 8-10 each leg
2.    Side Plank Hold x :20-:30 seconds
3.    Burpee x 8-10

Circuit 3: 3-5 sets
1.    T-Pushups x 3-5 each way
2.    Seal Jacks x :20-:30 seconds
3.    Running Man x :20-:30 seconds

The New Running 101 >>>

Workout #2

Circuit 1:
1. Swimmers x 8-12
2. Single Leg Glute Bridge Hold x :15-:20 seconds
3. Forward Lunge + Reverse Lunge (Back and Forth = 1 rep) x 4-6 each leg

Circuit 2: 2-4 sets
1. 3 Position Pushup Hold x :05-:10 seconds each position
2. Side Plank with Rotations x 8-10 each side
3. Prison Squat Hold x :05 seconds (x 5 reps)

Circuit 3: 3-5 sets
1. Plank with Side to Side Hop x 8-10 each side
2. Skater Hops x 15-20 each side
3. Skipping x :30 seconds

7 Exercises Made More Popular By CrossFit >>>

Workout #3

Circuit 1: 2-3 sets
1. Y,T,W Hold x :10 seconds each position
2. Pogos Skier Side to Side x :15-:20 seconds

Circuit 2: 2-4 sets
1. Droptstep Lunge x 8-12 each leg
2. Diamond Pushups x Max
3. Burpee with Frog Jump x 8-10

Circuit 3: 2-4 sets
1. Alternating Forward Lunge x 8-12 each leg
2. Plank with Arm Lift x 6-10 each arm
3. V-Up Abs x 8-12

Big Fun Finisher
1. Oblique Knee Tuck – Pushup Position x 10,8,6,4,2
2. Squat Jumps x 10,8,6,4,2
*Do 10 Knee Tucks each side, then 10 squat jumps, then 8 knee tucks, 8 squat jumps, until you get to 2 of each

A Workout Finisher for Every Body Part >>>

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!