After a long, dreary winter, those first few days of warmth and sunshine always bring a burst of long-lost motivation. It seems that once the weather starts to warm up, motivation resurfaces and people everywhere are ready to get back in shape, shed those extra pounds, and begin some new spring training.
Spring is a great time to get back in a healthy routine, recharge your fitness and test out some new workout ideas. This season brings so many opportunities to get outside after months spent indoors – plus plenty of fitness options.
The beginning of spring sports often means that athletes are returning to training and spending time improving their game. Regardless of whether you run, swim, play tennis, baseball, or just live a healthy lifestyle, incorporating some cross training and strength training workouts each week is a must.
Maintaining fitness is a key aspect of any sport or healthy lifestyle. And as the weather warms up, what better time to turn up the intensity on your workouts. This time of year is the perfect time to try out some different spring workout ideas to enhance your spring training.
A great way to quickly increase your fitness is to incorporate some full body workout routines on your off days. This 20 minute full body workout is the perfect addition to your spring training routine, and will help take your fitness to another level this season!
In just 20 minutes, you’ll get a total body workout that will have your heart pumping and muscles burning. With a combination of dynamic and isometric bodyweight exercises, this spring workout helps strengthen muscles while burning calories.
Incorporate this 20 Minute Full Body Workout into your spring training this season for a quick, simple way to improve your fitness.
20 Minute Full Body Workout for Spring Training
90° Rotational Squat Pulses x 10 sets
Begin with your feet spread hip width distance apart, and then lower your body into a regular squat. From the squat position, pulse up and down using your quads and glutes. Simply lift your glutes a few inches and then lower back down to a full squat to create a pulsing movement. Keep your knees bent and hips lowered the entire time.
This exercise begins with 10 squat pulses facing one direction. After the 10th pulse, jump into the air and turn 90 degrees, landing in a squat position facing 90 degrees from where you began. In this position, complete 9 squat pulses.
After the 9th pulse, jump into the air and turn 90 degrees again, landing in a squat position facing the opposite direction as where you started. This time, complete 8 pulses.
Continue to count down until you reach a single squat pulse, turning 90 degrees after each set. You’ll complete 7, 6, 5, 4, 3, 2 and 1 squat pulse to finish the exercise.
90° Rotational Calf Raises x 10 sets
These rotational calf raises follow the same format as the rotational squat pulses, using calf raises instead of squats. Begin with your feet spread hip width distance apart, and rise up onto your toes to complete a calf raise. Lower your heels and repeat 10 times.
After the 10th calf raise, jump into the air and turn 90 degrees, landing on your toes facing a new direction. In this position, complete 9 calf raises.
After the 9th calf raise, jump into the air and turn 90 degrees again, this time landing on your toes facing the opposite direction from where you began. In this position, complete 8 calf raises.
Continue to count down until you reach a single calf raise, turning 90 degrees after each set. You’ll complete 7, 6, 5, 4, 3, 2 and 1 calf raise to finish the exercise.
Rolling Plank x 20
This exercise combines two side planks using a rolling motion in between. Begin by lying on the floor on your left side. Place your left hand flat on the floor and extend your arm straight to lift your upper body off the floor. Stack your feet together, balancing your left foot on the floor. Keep your hips elevated and core engaged to form a plank from shoulders to ankles.
Next, bring your right hand and right foot down on the floor, moving to a center, straight-arm plank position. Continue keeping your core engaged and back flat to maintain the plank position.
From the center, lift your left arm in the air, turning your body to the left as you stack your left foot on top of the right. Balance on your right arm while maintaining a straight plank position.
Continue to move back and forth between a left and right side plank, keep your core engaged throughout. Focus on keeping your hips elevated and back flat during each plank.
Single Leg Toe Touch x 20
This exercise begins with a single leg squat. Extend one leg straight out in front of you, balancing on the other leg. Keep your elevated leg extended straight while you squat down, using your glutes and quadriceps to stabilize your body.
Reach forward to touch the toe of your extended leg before straightening back to an upright, standing position.
Next, complete on the opposite side, switching feet between each repetition.
Commandos x 15
Begin in a center elbow plank position. Facing the floor, lift your body by balancing on your elbows and toes, maintaining a straight line between shoulders and heels.
Place one hand on the floor and straighten your arm, lifting one shoulder higher into the air. Next, place the opposite hand on the floor to raise your opposite shoulder until both arms are fully straightened.
Lower back down on to your elbows one at a time until you return to your starting elbow plank position.
Straight Leg Sit Ups x 30
Begin by lying flat on your back with your legs extended straight out in front of you. Bring your hands behind your head, and use your core to lift your upper body while your legs lie straight in front of you.
Extend one hand in front of you to cross your body and touch the opposite toes, and then lower back down to the floor with control.
Decline Push Ups x 20
For this exercise, you will need an elevated surface of some kind (a chair, stair, couch, etc). Place your feet on the elevated surface and walk your hands out in front of you until you are in a plank position. From here, bend at the elbows to lower into a push up. Straighten your arms to return to plank and repeat.
Spring is a beautiful season of transition, and I can think of no better way to help our bodies transition from the sedentary lifestyle of winter to the active time in summer than with a few workout challenges.
Include this Full Body Spring Workout in your spring training plan on a regular basis to increase your strength, gain fitness and prepare for your healthiest season yet. All it takes is 20 minutes once a week!