fitness tips

No-equipment-needed workouts are a quick way to build muscle and improve athletic performance including speed and power. Add a jumping element (or Spring for the season of Spring) —makes your moves plyometric— and is an easy modification to elevate your at home routine to a whole new level.

Here’s the workout I shared this morning on CH Morning Live. Check it out below or watch it HERE.

Consider grouping the five moves together for a 5-minute circuit and sneak it in as many times as possible during the day.

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Squat Jumps

Standing with feet hip-width apart, keep your weight back on your heels and lower down into your squat. Arms reach down towards the floor as you lower down. As you raise up from your squat, extend your arms above your head, jumping off both feet and returning to repeat again.

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Reverse Lunge with Knee Lift

Stand with feet hip-width apart and step your right foot back, coming into a low lunge. Shift all of your weight to your left foot, and bring your right foot forward, lifting your knee towards your chest, and simultaneously jumping off your left foot. Land softly on your left foot, and immediately step back into a low lunge to repeat.

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Box Jump

Fire up your calves by jumping in a square shape around an imaginary box. Begin by balancing on the right foot with a slightly bent knee. Keeping your arms loose at your side to help with balance, hop to the right, landing on only your right foot. Staying on the same leg, hop to the left, then hop forward, and then back. Switch legs and reverse the direction. Focus on quick, small jumps. Consider trying on two feet when just getting started.

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Plank Jacks

From a high plank on your toes, jump both feet out and in while keeping your shoulders stacked about your hips and core stable. To decrease the challenge, perform a step touch with each foot reaching it out to the left and back center before repeating with the right.

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Plank to Squat

From a high plank position, jump feet forward into a wide squat and bring hands off the ground in front of your chest. Pause for a second, then place hands on the ground and jump feet back into a high plank position. Repeat as quickly as possible.

Summer is in full swing and Toronto is in the middle of a roasting heat wave! I love getting my sweat on outdoors, however, temperature highs also might cause some fitness lows, so here are 5 tips to help you safely maximize your summer workouts.

1. Time It Right
Do your workout early in the morning or in the evening, avoiding the hottest part of the day, typically between 10 a.m. and 3 p.m. If you must train at midday, consider picking routes with shade or along the water.

2. Dress For The Weather
Wear technical apparel that is light in color, lightweight, is loose on your skin, and has lots of ventilation or minimal fabric. Also, be sure to wear a hat, shades, and sunscreen with an SPF.

3. Drink Lots of Water
Sweating can dehydrate you very quickly, so it’s important to keep not only keep drinking while you’re active, but drink prior to your physical activity too. When you know you have a workout that night, consider drinking throughout the day to plan ahead.

For an extra strenuous workout or those lasting over an hour, consider adding some electrolyte sport drink into the mix an hour before you head out. Sports drinks contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and add some tasty flavour, making it easy to drink and drink more of.

4. Try A Trail
As mentioned in number one, trails and parks with lots of shade can help you stay cooler during your workout. Any opportunity to avoid direct sunlight is ideal. Also consider outdoor space along the water, where you might be able to catch a nice cool breeze.

5. Listen To Your Body
It’s never a good idea to “push through” when training out in the heat. Listen to your body and be prepared. Consider bringing change for a bus or cab, and always have ID. If you notice any symptoms of heat illness, stop your workout, find shade and a cool drink.

What tips do you have to stay cool during your summer workouts? Share them in the comments!

Tune into CH Morning Live on Monday August 3rd at 9:50am and watch me share these tips and 5 fitness moves to help you get that summer sweat on.

Tag: fitness tips

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5 Tips for Exercising Safely in Heat