Meet Your (Workout) Match!

Meet Your (Workout) Match!

It’s officially summer! It’s here, and we are going to hold on to it for as long as we can. Summer workouts are upon us, and that means using your outdoor space, a park, beach, or anywhere else you can feel the sun against your skin. Fitness and food coach Shelby Lobitz gives us some tips on how to keep fit over the summer months with a variety of effective moves. 

One of THE BEST ways to challenge yourself at home is by incorporating TEMPO! Tempo is the speed at which you perform an exercise. Since most of us don’t have a large variety of weights at home, tempo is going to be an amazing way to progress your workouts without adding extra weight. So, an example of tempo would be to lower for a slow count of 3, pause for 3 seconds during an exercise, and/or raise the weight for a slow count of 3.

And when we say SLOW, we mean count 1 Mississippi, 2 Mississippi. :)

For today’s workout, we are going to focus on the lowering and pausing for a SLOW count of 3.

Perform each exercise for 45 seconds and rest for 15 seconds before moving on to the next exercise.  Repeat the circuit for a total of 4 times.  Or, if you really want to up that intensity, go for 5-6 rounds!

All you will need is a set of dumbbells!

  • Front Squat - Hold dumbbells up to shoulders and lower into a squat for a slow count of 3 until elbows touch the inside of your knees. Pause for a slow count of 3 at the bottom and return to start.

  • Single Arm Row - Hinge over, keeping back flat. Row elbow in toward hip, squeezing the upper back and pause for a slow count of 3, then return to start.

  • Romanian Deadlift - Hinge over, push the hips back, keeping knees soft. Lower for a slow count of 3, then return to start.

  • Push Press - Hold dumbbells in front of shoulders. Slightly bend the knees and use momentum from the legs to press the dumbbells up overhead. Lower them back down for a slow count of 3.
  • Alternating Knee Tucks - Start with hands below shoulders, core tight, hips down, and back flat. Bring one knee in toward the chest and hold for a slow count of 3. Then switch to the other side and repeat.

  • Take more rest if you need it, but try to keep moving, even if that means dropping the dumbbells completely or lowering the weight!

    This invigorating workout was contributed exclusively to Ellie by fitness and food coach,  Shelby Lobitz. Instagram: @shelby.lobitz