The coronavirus pandemic has created a new normal for all of us. And while we’ve had to change or limit many of our daily routines and activities that help keep us fit, we also have a unique opportunity to engage in exercise outside of the gym or studio.

Staying fit and healthy has never been more essential. Fortunately, workouts don’t need to be overly long or complicated to be effective. Get a jumpstart on your health and well-being with this 15-day Summer Shape-up Program, which will help you can increase lean muscle mass, decrease fat mass and improve your mental well-being, all while using your own body weight.

Before initiating any exercise program, or increasing the frequency, intensity, and/or volume of your current program it is important to determine if a medical clearance is first necessary. If you have any concerns about becoming more physically active you should check with your doctor first and because this is a self-directed exercise program not conducted under the presence of an exercise professional you can use a standard questionnaire such as the PAR-Q+ to help you make an informed decision about whether or not to seek more information from a medical professional before getting started.  You won’t need any equipment for this program—just a commitment to follow through and a can-do attitude.

This program features three fundamental components: metabolic conditioning, walking and active recovery.

Metabolic Conditioning (MetCon)

These workouts challenge the entire body and engage the muscular and cardiorespiratory systems. This type of high-intensity training will allow your body to continue to burn calories even after your workout has ended. Be sure to listen to your body and rest when you need; don’t hesitate to take a break and jump back in when you feel ready. You’ll be doing three metabolic conditioning workouts a week.

This program includes two forms of MetCon workouts: As Many Rounds as Possible (AMRAP) and Every Minute on the Minute (EMOM). For AMRAP workouts, complete as many rounds of the workout as possible in a given amount of time. For EMOM workouts, begin one type of exercise on the odd minutes and rest once the repetitions have been completed. Then, begin the new exercise on the even minutes and rest once the repetitions have been met. This cycle continues for the recommended amount of time.

Walking

The benefits of walking are numerous, from burning calories to managing stress. High-intensity exercise is a stressor, and not all exercise needs to be intense to be beneficial. Walking for 45-60 minutes six days per week increases your physical-activity level while also enhancing your cardiorespiratory health and mental well-being.

Active Recovery

Rather than a sedentary rest day, this program incorporates an active recovery day. You get to choose your activity—just be sure it’s low-impact, such as yoga, swimming or stretching. Every seventh day of the program is an active recovery day.

The Schedule

The 15-day program schedule is outlined below. Feel free to cycle through again to make it a full month.

15-day Summer Shape-Up

The MetCon Workouts

MetCon 1: 25-minute AMRAP

Repeat the circuit as many rounds as possible in 25 minutes

• 10 Forward Lunges Left Leg
• 10 Forward Lunges Right Leg
• 10 Wide-hand position Push-ups
• 10 Close-hand position Push-ups
• 10 Full-range Sit-ups
• 10 Leg Lowers
• 10 Split Squats Right Leg
• 10 Split Squats Left Leg
• 10 Jumping Lunges Each Leg

MetCon 2:  25-minute EMOM/AMRAP

10-minute EMOM

Odd Minutes: 20 Squats (rest for the remainder of the minute)

Even Minutes: 20 Jump Squats (rest for the remainder of the minute)

10-minute EMOM

Odd Minutes: 10 Push-ups (rest for the remainder of the minute)

Even Minutes: 7 Burpees (rest for the remainder of the minute)

5-minute AMRAP

• 30 Mountain Climbers
• 25 Squat Jumps
• 15 Burpees

MetCon 3: 25-minute AMRAP

Repeat the circuit as many rounds as possible in 25 minutes.

• 30 Reverse Lunges (15 each leg)
• 30 Plank Shoulder Taps (15 each shoulder)
• 30 Air Squats
• 20 Push-ups

MetCon 4: 25-minute EMOM/AMRAP

10-minute EMOM

Odd Minutes: 10 Reverse Lunges Each Leg (rest for the remainder of the minute)

Even Minutes: 10 Jumping Lunges Each leg (rest for the remainder of the minute)

10-minute EMOM

Odd Minutes: 7 Full-range Sit-ups (rest for the remainder of the minute)

Even Minutes: 7 Push-ups (rest for the remainder of the minute)

5-minute AMRAP

• 30 High Knees (15 each leg)
• 40 Mountain Climbers (20 each leg)
• 50 Jumping Jacks

Bonus Tips

Consider adding 10 minutes of daily meditation or journaling time at the start of each day, which will allow your mind and body to relax and get focused for the day ahead. And don’t forget about your nutrition—if your goal is to lose weight or improve your body composition, focusing on healthy nutrition is essential.

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