strength training
BY: LBL Team

5 Exercises for Staying in Shape All Summer Long

The best no-equipment exercises for summer

Summer isn’t over yet! Take advantage of it by doing some workouts outside, whether that’s in a park, your backyard, or the beach. Here are the five best exercises you can do anywhere, that’ll help you stay in shape all summer long.

1. Burpees

  • Stand with your feet shoulder-width apart
  • Squat as you keep your knees behind your toes
  • Put your hands on the ground
  • Kick your feet back
  • Move into a push-up position, arms straight
  • Lower your chest to the ground by bending your elbows
  • Straighten your arms as you jump into a squatting position
  • Leap as high as you can as you reach your arms upward
  • Land gently with your knees slightly bent
  • Repeat the sequence as many times as you can for one minute
  • Note: If you have knee issues, just removing the “jumping” from this move—walk your feet out into the push-up position, walk them back up into a squat and raise yourself onto your tip toes for a low-impact option!

2. Mountain climber

  • Assume a push-up position: arms straight and hands directly under your shoulders
  • Walk your feet forward, staggering them so your right knee is bent under your chest and your left foot is behind you with your knee slightly bent
  • Push powerfully into your legs
  • Switch position by bringing your left knee in and extending your right leg
  • Alternate legs
  • Repeat for one minute

3. Toe-touch kick

  • Stand with your feet shoulder-width apart and your hands overhead
  • Lace your fingers
  • Do a high forward kick with your right leg
  • Bring your hands down to meet your toes
  • Repeat this sequence with your left leg
  • Alternate this way for one minute

4. Shadowboxing

  • Stand with your feet shoulder-width apart
  • Step your right leg about one foot-length back, so you are in a staggered position with left foot forward, right foot back (reverse this if you are left-handed)
  • Make fists as you bend your elbows
  • Bring your fists before your face in a boxer’s pose
  • Keep your elbows close to your body
  • Punch straight out in front of you with your left fist, then your right
  • Bend your knees and lower your stance to hit low
  • Hook punch by curving to the side
  • Mix your punches and keep moving
  • Move your head and shoulders back and forth as if you were dodging punches
  • Keep your knees bent
  • Shift your weight as you bounce on the bottoms of your feet
  • Continue for one minute

5. Elevated feet crunches

  • Lie on your back
  • Extend your arms overhead
  • Flex your feet
  • Rest your heels on a wall or your calves on a bench
  • Situate your legs 45 degrees to the ground
  • Tuck your chin to your chest
  • Engage your abs
  • Bring your arms forward as you try to touch your toes
  • Return slowly to your starting position
  • Do 12 reps
  1. “Bikini Body Workouts,” Fitness, August 23, 2014.
  2. “Get a Bikini Body That Rocks in 3 Weeks: Training Plan,” Women’s Health, May 4, 2012.
  3. “Keep Your Bikini Body Workout,” Shape, January 1, 2017.
  4. “The 28-Day Bikini Workout Plan,” Muscle & Fitness, April 26, 2016.
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