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Maximize Your Fun in the Sun with These 3 Muscle-Building Exercises

Summer is the perfect time to soak up the sun, enjoy outdoor activities, and stay active. Whether you’re hitting the beach, hiking, or just lounging in your backyard, incorporating some muscle-building exercises into your routine can elevate your summer fun while keeping you fit and strong. Here are three essential exercises that you can do anywhere to maximize your fun in the sun and build those muscles.

  1. Push-Ups: A Total Body Workout

Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. They are incredibly versatile and can be done almost anywhere, making them perfect for an outdoor workout.

How to Do It:

  1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
  2. Lower your body until your chest nearly touches the ground.
  3. Push yourself back up to the starting position.

Tips for Maximizing Results:

  1. Engage Your Core: Keep your body straight and avoid sagging in the middle to ensure your core muscles are engaged.
  2. Modify as Needed: If standard push-ups are too challenging, start with knee push-ups or incline push-ups by placing your hands on a bench or a sturdy surface.

Why It’s Great:

Push-ups are effective because they work multiple muscle groups simultaneously and improve your overall upper body strength and endurance.

  1. Squats: Build Strong Legs and Glutes

Squats are a powerhouse exercise for your lower body, targeting your quads, hamstrings, and glutes. They are perfect for building strength and stability, essential for any summer activity.

How to Do It:

  1. Stand with your feet shoulder-width apart and your toes slightly turned out.
  2. Lower your body by bending your knees and hips, as if you’re sitting back into a chair.
  3. Keep your chest up and your weight on your heels.
  4. Push through your heels to return to the starting position.

Tips for Maximizing Results:

  1. Depth Matters: Aim to lower your body until your thighs are parallel to the ground or lower if you can, to maximize muscle engagement.
  2. Keep Your Knees Aligned: Ensure your knees stay in line with your toes to avoid unnecessary strain on your joints.

Why It’s Great:

Squats not only build muscle but also improve your balance and coordination, making them a fundamental exercise for any fitness routine.

  1. Plank Variations: Strengthen Your Core

A strong core is the foundation of all movement, and planks are one of the best exercises to strengthen it. Plus, there are many variations to keep things interesting and challenging.

How to Do It:

  1. Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
  2. Hold this position while engaging your core, glutes, and quads.

Plank Variations to Try:

  1. Side Planks: Rotate onto one forearm and stack your feet to work your obliques.
  2. Plank Jacks: While in a plank position, jump your feet out and in, similar to a jumping jack, to add a cardio element.
  3. Shoulder Taps: Tap each shoulder with the opposite hand while maintaining a plank position to challenge your stability.

Why It’s Great:

Planks and their variations not only build core strength but also enhance your overall stability and endurance, crucial for any physical activity.

To learn more, check out this summary from Harvard Health Publishing.

By incorporating these three muscle-building exercises into your outdoor activities, you’ll be able to enjoy the sunshine while keeping fit and strong. So, go ahead, take your workout outside, and maximize your fun in the sun!

It’s a fantastic idea also to incorporate supplements from the Asher Longevity Institute. By doing so, we can enhance your body’s overall health and well-being.

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All information and recommendations on this site are for information only and are not intended as formal medical advice from your physician or other health care professionals. This information is also not intended as a substitute for information contained on any product label or packaging. Diagnosis and treatment of any health issues, use of any prescription medications, and any forms of medical treatments should not be altered by any information on this site without confirmation by your medical team. Any diet, exercise, or supplement program could have dangerous side effects if you have certain medical conditions; consult with your healthcare providers before making any change to your longevity lifestyle if you suspect you have a health problem. Do not stop taking any medication without consulting with the prescribing doctor.