🌞 Summer Fun Bodyweight Workout

Format:

• Warm-up: 5 min

• Main Workout: 20–25 min (circuit style)

• Cool-down: 5 min

• Optional: Play upbeat music

🔹 Warm-Up (5 minutes)

1. March or jog in place – 1 min

2. Arm circles – 30 sec each direction

3. Hip circles – 1 min

4. Torso twists – 1 min

5. High knees – 1 min

🔸 Main Workout (Circuit)

👉 Do 3–4 rounds. Rest 1 min between rounds.
Work: 40 sec per move
Rest: 20 sec between moves

1️⃣ Sunny Skaters

Side-to-side skater hops, tap the back foot lightly behind you.
Fun tip: pretend you’re speed skating on sand.

2️⃣ Squat & Reach

Squat low, then reach both arms to the sky as you stand.
Optional: add a calf raise for extra burn.

3️⃣ Plank Shoulder Taps

In high plank, tap opposite shoulders. Keep hips steady.

4️⃣ Star Jacks

Jumping jacks but explode arms and legs out wide like a star.

5️⃣ Reverse Lunges with a Twist

Step back into a lunge, then twist torso toward the front leg.

6️⃣ Crab Walks

Sit, hands behind you, lift hips slightly, walk forward and backward.

7️⃣ Mountain Climbers

Drive knees toward chest in plank position.

🌴 Cool-Down (5 minutes)

1. Standing forward fold – 1 min

2. Quad stretch (each side) – 30 sec

3. Figure-4 glute stretch (each side) – 30 sec

4. Side stretch reach overhead – 1 min

5. Deep breathing, arms overhead inhale/exhale – 1 min

🏖️ Optional Summer Twist

• Do it barefoot on grass or sand.

• Bring a water bottle sprayer for a quick cool-down between rounds.

• Challenge a friend or family member to join.

• Play a summer playlist to boost energy.