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3 Minimalist workout routines for the summer


Summer is great for outdoor fitness workouts, as it can be seen as low-commitment, fun and easy to access activity in a busy schedule. As an extra bonus you can enjoy nice outdoors while ticking off your weekly workouts. To borrow from professional athletes summer can be seen as an "off-season" where more structured workout schedules and hobbies can be left to the side, and returned to fully refreshed in the autumn season. We wanted to share three different minimalist bodyweight workout routines for beginners, intermediates, and advanced athletes using the GRITBIRD fitness equipment for the summer season:


Beginner Bodyweight Workout Routine:


Warm-up:

  • 5 minutes of light cardio (e.g., jogging in place or jumping jacks)

  • Dynamic stretches (arm circles, leg swings, hip rotations)

Workout:

  1. Push-ups: 3 sets of 8-10 reps

  2. Bodyweight squats: 3 sets of 10-12 reps

  3. Assisted pull-ups (legs supporting from lower bars or using resistance band): 3 sets of 8-10 reps

  4. Parallel bar dips: 3 sets of 8-10 reps

  5. GRITBOX step-ups: 3 sets of 10-12 reps per leg

Cool-down:

  • 5 minutes of light cardio (e.g., brisk walking)

  • Static stretches targeting major muscle groups

Intermediate Bodyweight Workout Routine:


Warm-up:

  • 5 minutes of light cardio (e.g., jumping jacks or jogging)

  • Dynamic stretches (arm circles, leg swings, hip rotations)

Workout:

  1. Push-ups: 3 sets of 12-15 reps

  2. Bulgarian split squats (using GRITBOX or GRITBIRD lower bars): 3 sets of 10-12 reps per leg

  3. Pull-ups: 3 sets of 8-10 reps

  4. Parallel bar dips: 3 sets of 10-12 reps

  5. Suspension rope rows (GRITREE): 3 sets of 10-12 reps

Cool-down:

  • 5 minutes of light cardio (e.g., brisk walking or cycling)

  • Static stretches targeting major muscle groups

Advanced Bodyweight Workout Routine:


Warm-up:

  • 5 minutes of light cardio (e.g., jumping jacks or jogging)

  • Dynamic stretches (arm circles, leg swings, hip rotations)

Workout:

  1. Suspension rope push-ups (GRITREE): 4 sets of 8-10 reps

  2. Pistol squats (using suspension ropes or bars as an assistance if needed): 4 sets of 6-8 reps per leg

  3. Wide grip pull-ups: 4 sets of 8-10 reps

  4. Dips with leg/knee raises between reps (using parallel bars): 4 sets of 8-10 reps

  5. Suspension rope rows (GRITREE) with feet elevated: 3 sets of 10-12 reps

Cool-down:

  • 5 minutes of light cardio (e.g., brisk walking or cycling)

  • Static stretches targeting major muscle groups

Remember to adjust the number of sets and reps based on your fitness level and gradually increase the intensity as you progress. If you're unfamiliar with any exercises or have any concerns, it's always a good idea to consult a fitness professional or trainer.

Stay committed and enjoy your bodyweight workouts with GRITBIRD outdoor fitness equipment!


-Gritbird team

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