Tone up this summer! Summer workout by Sarita Walsh! Part 1
That summer body you desire isn't just going to appear! You need to work for it! This weeks workout series has been put together by Sarita Walsh and aims to get you outside soaking up that vitamin D and enjoying the best that nature has to offer while getting fit and toned at the same time.
A bit more about Sarita!
Firstly, an introduction to who you are and what you do.
I’m a Thai-Australian graphic designer, photographer, illustrator & fitness enthusiast living in Brooklyn, New York. I blog, snap and post about food, lifestyle, fitness and design in the hope that I can provide others with something useful, inspirational and sometimes even entertaining!
Why did you first get involved in fitness?
For years I took my petite body shape for granted, eating and drinking whatever I liked with very little exercise. In the last few years I’ve needed to change my lifestyle, adapting to newly diagnosed food intolerance's and introducing regular workout routines.
Why you love living a healthy/active lifestyle and the benefits of doing so?
Growing up in Thailand, and later Sydney, I have always had a love for nature. Living a healthy and active lifestyle is my way of finding balance with the bright lights and omni-present screens that comes with a fast-paced life in New York City.
What is the one piece of advice that you would give to encourage anyone to start/continue a healthy and active lifestyle?
Surround yourself with like minded souls, whether at home or on social media. When I first started out on my fitness journey, I would wake up every morning and go through the IG and Snapchat of girls who had the healthy lifestyle I aspired to. Over time I began posting myself and commenting on other peoples’ posts and now it definitely feels like an integrated part of my lifestyle.
Initially I was very nervous and conscious of how what I put out there would be received, but I’m glad I pushed though this initial fear because today I can honestly say I’m the happiest I’ve ever been - a lot of that can be attributed to this new found community.
Regarding your workout, what is it fundamentally based around and what does it help to achieve?
I workout a lot in the gym in my building. It has all the weights I need for my routines. Occasionally though I have to be flexible for when I’m travelling, which was the inspiration for these sessions.
None of these sessions require hard machinery or equipment beyond a yoga mat and skipping rope. The exercises help me tone but they also give the flexibility to train wherever I happen to be in the world. I feel like with these exercises I can make a gym anywhere.
Now for the workout!
Workout #1 - Monday: Full body workout
This particular workout focuses on on arms, abs & legs evenly.
Jump squats
Description
- Stand with feet shoulder width apart
- Perform a regular squat making sure to engage your core, then explode out. Jumping off the ground and swinging your arms above your head
- Land with feet shoulder width apart and continue lowering into squat position
- Complete 10 repetitions
Push-ups
Description
- Place hands on the ground directly beneath your shoulders
- Get into a high plank position with feet a comfortable width apart (balancing on your toes)
- Keeping your back flat and tilting your head slightly back (looking forward) begin to lower your body
- Once your chest is an inch off of the ground proceed to push-up
- Complete 10 repetitions
Caterpillar walk push-ups
Description
- Put your hands in front of your feet as if you’re about to touch your toes
- Walk your hands out until you’re in a push-up position
- Complete a push-up
- Walk your hands back until you are in the position you started in and repeat
- Complete 10 repetitions
Burpees
Description
- From a standing position, lower into a squat and place your hands on the floor in front of you
- Jump both feet backwards (shoulder width apart) into a plank position
- Lower into a push-up position (chest one inch off the ground)
- After completion of one push-up jump your feet back towards your hands
- Explode out of this position jumping up vertically into the air reaching for the sky with your hands
- Complete 10 repetitions
Box Jump
Description
- Find a bench or a 24” box
- Stand directly in-front of the bench or box with feet directly under the hips and hands by your side
- Lower yourself into the jumping position by bending at the knees and hips making sure you keep your head up and back straight
- In one explosive movement (no run up or step in) jump from the crouched position onto the box and stand tall
- Return to your starting position by either stepping down off the box or jumping backwards
- Complete 10 repetitions
Plank
Description
- From a push-up position bend your elbows 90 degrees (elbows should be directly under your shoulders)
- Make sure your body is completely straight (activating your core)
- Feet a comfortable width apart (the closer together the more challenging the plank) resting on the balls of your feet
- Hold until fail
30 second rest
Double pulse jump squats
Description
- From a standing position lower into a squat
- Complete the squat and before complete extension (upwards) lower back into squat position quickly
- Explode out of secondary squat position jumping off the ground
- Complete 10 repetitions
Decline push ups
Description
- Find a ledge, bench, step or anything of the sort that you can rest your feet on to elevate your bottom half
- Balance the balls of your feet on the bench and get into a push-up position
- Complete a push-up as usual (being elevated will taget different areas of your chest)
- Complete 10 repetitions
Step up knee lifts
Description
- Find a ledge, bench, step or anything of suitable height
- Stand facing your bench with your feet together. This will be your starting position
- Begin the movement by stepping up onto the bench, putting your right foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the bench
- As you stand on the bench with your right leg, flex your left knee and hip, bringing your knee as high as you can towards your chest/roof
- Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg
- Complete 10 repetitions each side
Lunges
Description
- On a flat surface start from a standing position feet side by side. Step your left leg forward. Keeping your back straight and core activated lower your body to the ground keeping your front leg secure to the ground and balancing on the ball of your foot (rear leg)
- You may find it easier to balance by putting your hands on your hips as you lower into the lunge. Lower to the point where your front leg makes a 90 degree angle or your rear knee touches the ground and begin to push out of the lunge
- Once in a standing lunge position bring your front forward back and repeat the process with your opposite leg
- Complete 10 repetitions each side
Tricep dips
Description
- On a bench or similar, place your hands shoulder width apart
- Position your butt off of the front of the bench with your legs extended out in front of you
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle (make sure to activate core and keep a straight back, keeping your back close to the bench)
- Once you reach the bottom of the movement, press down into the bench to push up and straighten your elbows, returning to the starting position
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise and make it a little easier
- Complete 10 repetitions
Side plank
Description
- Side plank, similar to the normal plank activates your core however a side plank focuses on your obliques
- Roll onto your side, and place one foot on top of the other. Keeping your body straight prop yourself up with your forearm making a right angle with your arm and keeping this directly under your shoulder
- Suspending your body off the ground hold the position until fail
30 second rest
Repeat the entire workout twice!
What are you waiting for? It's time to get outside and tone those muscles!
We hope you liked today's workout part 2 will be out on Wednesday so be sure not to miss it! For more information about Sarita follow the links below - she'd love to hear from you!
I: @saaareeee
T: @saritawalsh
