30-Minute Workout to Get You Beach-Ready Before Labor Day

June 27, 2012 drdarria 0 Comments

Uh-oh…bathing suit season has arrived…whether or not we may consider ourselves bathing-suit ready.  And if you live in New England like myself, you know that the summers are TOO short not to take as much advantage as you can! So it’s time to get out there.  This week, I teamed up with the staff at the Dedham Health and Athletic Complex (Dedham, MA) to come up with a quick 30-minute workout to get you in whatever form lets you get out there and enjoy the rest of the summer.  The workout requires only some weights and a place to run, so you can do it wherever (the last 2 parts of the episode show other options available at a gym, to mix into the basic workout).

Now, you can never say that I ask my viewers to do something that I don’t do.  If you need proof, just watch the videos (and doing squats on TV was NOT something I had ever particularly WISHED to do…)– I am suffering through them with you!  Instead of laughing, get off the couch and do them with me.  Your body will thank you the next day.

The workout is designed to be performed 3 times per week.  On the other days, do any light exercise that you like for 30 minutes (alas, shopping for shoes or cheering on TV basketball do NOT count)..  If you do this consistently, you will start seeing changes in your body quickly–well in time to make the most of the summer! Think of it as your July 4 to Labor Day Challenge.

To do the 30-minute workout: Alternate between cardio and sets of strength exercises (8-12 reps of each exercise).

  • 5 minutes: jogging warm-up
  • Set 1 (1 minute): Kettle bell swings (8-12 reps) then Kettlebell high pulls (8-12 reps)
  • 2 minutes: running
  • Set 2 (1 minute): Single Arm row (10-15 reps) then pushups (10-15 reps)
  • 2 minutes: running
  • Set 3 (1 minute): Kettlebell squat (8-12 reps) then kettlebell deadliest (8-12 reps) [for extra challenge, do this on a single leg]
  • 2 minutes: running
  • Set 4 (1 minute): Farmers walk (one lap with weights at shoulder, one lap with arm elevated)
  • 2 minutes: running
  • Final Challenge: Do each exercise for 40 seconds (you may do 30 seconds with a 10 second recovery if you need a modification)
    • Speed or jump squats
    • medicine ball slams
    • skaters
  • Cool-down and stretching
  • Once you’ve mastered the ones in the video check out the Design-Your-Own 30-Minute Fat-Blasting Workout

Nutrition: Nutrition has been the focus of other episodes, but I always want to remind everyone.  If you want to change your body and energy level, you must START with what you put into it.  You can track your calories with various nutrition apps, such as Livestrong.com, Bon’App, and Sparkpeople.  Check out the nutrition guidelines put together by the DHAC team to maximize your exercise efforts.  (Click here for the  Nutrition Guidelines  put together by the DHAC team).

If you’re interested in working with the Dedham Health and Athletic Complex’s staff, check out their Bios here and get in touch with them–these people can MOTIVATE.  And the pool and water slide make for an AMAZING post-workout reward!

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