I’m a lot like my dog in a lot of ways (stay with me for this): I get grumpy when I’m hungry, I’m always down for a nap and I’m happiest when I’m outside enjoying some balmy, summer weather. I always tell Hubs that the Dog (Maverick) is my soulmate (which I’m sure he loves) because of the way that he gets an extra bounce in his step when summer rolls around.

The dog and I have been bouncing around this week and with Memorial Day ahead of us, summer is unofficially here. For many that means that means road trips and time away from the gym.

With sunshine on your face (SPF, please) and this summer thing happening all around you, it’s tempting to lace up your running shoes and simply run your way through summer. Run your hearts out, sweat-lifers, but variety and cross training will help to keep your injury count down. Throughout the summer, when you find yourself running more, we’re challenging you to use any of our bodyweight workouts to add to the work that you’re doing.

This week, we’re dishing out a core workout, but if you want, you can add that onto this 30-minute workout. Need some tunes? Clap along with my current Spotify playlist.

Here’s your workout!

Heel reaches: In a tabletop crunch position, lift your head and shoulders slightly and press your heels out and in. Keep your lower back close to the ground.

V reaches: With your legs in a V, reach through as you crunch, picking your shoulders up off the floor.

Can can kicks: Rest on your forearms and keep your body in a V shape. With your core tight, switch-kick your legs.

Clam shell crunches: When your head is rested on the ground, your feet are together and knees are apart, putting your legs into a diamond shape. As you crunch up, bring your knees together. As you lower down, separate your knees.

Bicycle crunches: For this variation, take your right elbow to your left knee and pulse – or only move about two inches in and out – together. Halfway through, switch sides and do the same thing.

Plank knee pulses forward: In a plank position, lift one knee off the ground and pulse it forward moving it from the same-side knee to center. Halfway through, switch legs.

Superman lifts: Laying face-down with your feet on the floor, lift up your upper body 4-5 inches off the floor.

Laying pinky lifts: Lay face-down on the floor with your arms straight to the sides of your shoulders and your palms facing back. Lift your pinkies. You should feel your upper-back working as your shoulders come together.

 

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)