Jump on this workout guide to welcome the summer in tip top shape and feeling strong! Be sure to warm up and cool down thoroughly with every workout. Don’t forget to tag  me in your photos on Instagram @fitinkits so I can cheer you on!

4 week summer guide

CHOOSE YOUR OWN ADVENTURE Use this day to do what feels right for YOUR body. It might be a mellow yoga class, it might be a long distance bike ride. Heck, it might even be another rest day. Listen to how your body is feeling, and give it what it needs on this day.

LOWER BODY BLAST Set a timer to 20 minutes. Perform the following exercises in a circuit fashion as many times as possible. Rest only when you need to. Keep track of how many rounds you complete and try to beat your score week by week!

  • 20 Body weight squats
  • 20 Alternating reverse lunges
  • 20 Glute bridges
  • 20 Side leg lifts
  • 20 Double leg drops
  • 20 Reverse crunches

UPPER BODY BLAST Set a timer to 20 minutes. Perform the following exercises in a circuit fashion as many times as possible. Rest only when you need to. Keep track of how many rounds you complete and try to beat your score week by week!

  • 20 Push ups
  • 20 Supermans
  • 20 Resistance band rows
  • 20 Resistance band bicep curls
  • 20 Walk up planks (10/arm)
  • 20 second plank hold

MEET & GRIND If you’re in the Greater Vancouver Area join me every Wednesday throughout the summer at 6:30 pm at the base of the Grouse Grind! We’ll hike the mountain together. If you don’t live here, you’re hitting the trails and either going for a hike, or a run somewhere in nature!

TOTAL BODY COMBO Combine the Upper ad Lower Body Blasts for a 40 minute intense total body workout! Mix the exercises in any order you please to spice things up. Keep your rest periods short, and record the number of rounds you get through!

Good luck everyone 🙂