Top 5 Exercises to Get Your Summer Body: Men's Edition

February 26, 2020 3 min read

As we say good-bye to February and look forward to the Spring months, many of us are beginning our ‘Summer Body’ campaign. Getting ready for your beach-ready body can be a long and difficult process, but we want to make it a little easier with Rowkin’s top five exercises to get your summer body.

This week, we will be focusing on a plan for all the men out there!

 

Squats

This is one of the most versatile exercises out there. Whether you’re an expert at working out or new to the gym, squats will help get you where you need to be. When done with the correct form, squats work your quad muscles, hamstrings, and glutes. If you keep your core tight, they can also help with ab development and toning.

 

The best part about squats is that you can do them almost anywhere. If regular squats are too easy for you, add a kettlebell or dumbbell for extra weight. Regardless of what prop you use, you should be aiming for eight to 12 reps per set.

 

Cardio

Cardio is one of those exercises that you either love or hate. Either way, cardio is essential for a well-rounded workout and for your journey to your summer body. 

When you break it down, cardio is simply any exercise that gets your heart rate above a certain number. You’ll want to be in the 55 to 85 percent range of your maximum heart rate. For example, if you are 25 years old and want to achieve 75 percent of your maximum heart rate, you’ll want to stay at around 146 beats per minute. Here’s a nifty calculator to find yours: https://www.active.com/fitness/calculators/heartrate.

The best cardio exercises for men include sprints or jumping rope. You’ll want to include 20 to 40 minutes of jogging on the treadmill, elliptical, or around the block to optimize your cardio. Cardio is the perfect time for you to put your Rowkin wireless earbuds to use with a running playlist!

 

Planks

I don’t know about you, but when I think of planks, my abs get sore. When done properly, planks--whether they be full planks or on your elbows--work your abs and your back. These are great for core strength and stability, not to mention a beach-ready torso!

Planks can be difficult, so make sure that you are working at your own level, while still pushing yourself. If you’re new to planks, start out in 30-second increments. If you know how long you can hold your plank, try to reach a new goal every other day of workouts.

 

Push-Ups

The typical measure of a man’s strength, push-ups are a classic exercise. They are a staple for any gym because they work the muscles in your chest, your shoulders, and your arms. 

The best part about push-ups is that you can be creative with them. If your form has a wider arm placement, you’ll work your chest muscles more. If your form keeps your arms close into your body, it will work your arms more.

Regardless of arm placement, make sure that you’re keeping your core tight as you count out reps. 20 reps is a good goal per set for this classic exercise.

 

Stretching

Most people wouldn’t consider this an exercise, but it is a crucial part of any workout and any journey to a summer body. Stretching before a workout ensures that your body is ready for what you are going to push it to do. Stretching before a workout also prevents injury during a workout.

Source: https://www.muscleandfitness.com/workouts/workout-tips/make-serious-gains-stretching

It is also important to stretch after a workout to avoid soreness and pain after the fact. If you aren’t as sore after a workout on Tuesday, you’ll be ready to go for your workout on Wednesday or Thursday. Stretching helps you to continue on your journey to your goal summer body.

 

Bottom Line

All five of these exercises will help you in different ways to achieve your summer body, but it is important to note that you can’t outwork your fork. If you really want to slim down or bulk up for summer, you’ll need to eat like it, too!

And don’t forget that you’re only as motivated as you want to be, so pop in those earbuds and get to work!



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