Sun's Out, Guns Out: Five Workouts for the Summer Months

The summer months don39t have to be slow at the gym These five workouts can help you rev up the cardio workouts of your members Photo collage by Power Systems

We all love summer – the sun, long naps in the hammock, picnics, and, of course, the beach. So how is a health club to compete with all this summer fun? Sunny days don’t have to end up with your members taking a vacation from your gym. Here are five fresh and effective workouts to give your members a reason to visit your club this summer.

Workout No. 1

What you need: Plyo box

Five rounds (completed as quickly as possible)

  • 12 tricep dips off side of box
  • 12 box jumps or step ups
  • 12 push-ups with hands on box or a challenge with feet on box and hands on the floor

Workout No. 2 - 15-minute AMRAP (as many rounds as possible)

What you need: one Kettlebell (go for a moderate to heavy weight, starting lighter for beginners)

  • 10 two-handed swings
  • 10 cleans on right side
  • 10 goblet squats
  • 10 cleans on left side
  • 10 round-the-body passes (go the opposite direction on alternating rounds)

Workout No. 3 - Four Tabatas

What you need:  one battle rope

Take a one-minute break after each completed Tabata. Makes for 16 total minutes of work. (Twenty seconds of all-out effort, followed by 10 seconds of recovery, done eight times to equal one Tabata.)

  • Tabata No. 1: double arm waves
  • Tabata No. 2: jumping jacks with rope in each hand
  • Tabata No. 3: alternating waves with alternating backward lunges
  • Tabata No. 4: slams

Workout No. 4 – 20-Minute EMOM (every minute on the minute)

What you need: one jump rope and one mat

Complete the number of reps within 60 seconds. If you finish before 60 seconds, rest. If you do not finish before 60 seconds, then stop that exercise and begin the second exercise.

  • Odd minutes: 100 single unders (aka jump rope rotation) or a challenge of 50 double-unders
  • Even minutes: 10 burpees

Workout No. 5 - 15-Minute Cardio Fight Gone Bad

What you need: hanging bag or free-standing bag, boxing gloves and one mat

One minute of each exercise. You’ll be moving continuously from one to the next without taking a break. After all five exercises are complete, take a one-minute break. This equals one round.  Complete two more rounds. Train like a fighter does. Treat each minute as though it is the only minute.

  • No. 1 – One minute of alternating jabs on the bag. (Go all out.)
  • No. 2 – One minute of sit ups.
  • No. 3 – One minute of alternating upper cuts on the bag. (Keep going all out.)
  • No. 4 – One minute of jump squats.
  • No. 5 – One minute of alternating hooks on the bag.

With these workouts, your trainers will have a chance to shine and show their expertise with your clients. Giving them options not only helps break up their routine but also opens the paths of communication between trainer and client. Win-win. And, if you’re uncertain about some of these moves, you can search for any of them by name on YouTube for a quick demo (hint, hint).


Erin Gray is the education and trade show coordinator for Power Systems and has been an industry professional for more than eight years. Gray is a CrossFit L-1 trainer, CrossFit Kids coach and yoga instructor. She is certified in all nine MOSSA group fitness programs. When she isn't leading product school, blogging or working trade shows, you can find her researching all the latest fitness trends, leading CrossFit Kids classes and attending group fitness classes.

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