Shape Up for Summer Activities!

The warm weather is on its way to Breckenridge and we all know what that means… Summer activities are right around the corner! Just as it takes time for our bodies to get in shape for winter skiing, the same can be said for summer activities like hiking, biking, swimming, rafting and all the other fun activities. Make sure you’re ready to hit the summer adventures by shaping up with these exercises!

Here you go:

First, read some basic instructional tips for most of these moves.

**Always consult a physician before performing any sort of physical activity.

  • Keep your chest and eyes up for squat jumps/leg squats.
  • Keep good form – if you need to modify, do so!
  • Never push yourself over exhaustion.

Hiking

Whether you are an avid day hiker or an overnight backpacker, there is no denying that the first time back from the winter can be tough torunning outside make it up the hills. Making sure your core, back, hamstrings and thighs are in the best shape is the ideal way to get prepared. Here are some exercises to get those muscles prepared!

  • Lunges – 8 – 10 lunges on each leg for 2 sets
  • Wall squats – Hold squat for 15-30 seconds for two or three sets
  • Burpees – 5 sets of 10 burpees
  • Planks – hold for 60 seconds for two or three sets
  • Resisted ankle inversions (take a resistance band around the ball of your foot and push away and then toward your body) – 10 reps for 2 – 3 sets

Swimming

Let’s face it, there is nothing better than jumping into a pool or river on a hot day. Whether you like to sit pool side or swim laps, these exercises are sure to get your body in the best shape for the season!

  • Butter fly lifts (with two light weights and a chair sit down, hold weights in each hand and move hands straight out lowering them to your feet and up again to shoulder height) – 8-12 lifts for up to 3 sets
  • Squats – Hold squat for 15-30 seconds for two or three sets
  • Push – ups – 10 reps for 3 sets
  • Stability ball (twists with medicine ball) – up to 12 reps for 2 – 3 sets
  • Arm curls – 8-12 lifts for up to 3 sets

Biking

One of the most popular summer activities, biking is a great way to spend time with family or get outside and get a good work out! In order to get in the best shape for biking season, make sure to work those legs, biceps, back, and glutes!

  • Crunches – 20 crunches for 2 -3 sets
  • Leg curls – 12 reps for 2 sets
  •  Lunges – 8 – 10 lunges on each leg for 2 sets
  • Planks – hold for 60 seconds for two or three sets
  • Push – Ups – 10 reps for 3 sets

Rafting

Breckenridge sits right on the Blue River. Though this river in town might not be the place to go raft, just 1 hour away, the famous Colorado River awaits. This is not only one of the best places to go rafting, the scenery is unreal. Regardless if you’re rowing an entire raft or simply helping paddle from the sides, here are some great ways to make sure that core, your arms and shoulders are ready for those rapids!

  • Pull – ups – 6 – 10 sets of however many pull – up you can handle
  • Crunches – 20 crunches for 2 -3 sets
  • Straight arm lifts – using dumbbells,
  • Back extensions – 15 to 20 seconds for 2 sets
  • Butterfly Lifts (with two light weights and a chair sit down, hold weights in each hand and move hands straight out lowering them to your feet and up again to shoulder height) – 8-12 lifts for up to 3 sets
  • Push – Ups – 10 reps for 3 sets

There are tons of different exercises that you can utilize to get in shape for any summer activity! Follow this guide, and you will be sure to experience the best of what Breckenridge summer activities have to offer.