As the summer winds down, you’re likely done trying to get your bikini body or Phelps-like abs. But that doesn’t mean you should go hide in sweats for the next nine months. We enlisted Adam Rosante, celeb fitness trainer and founder of The People’s Bootcamp, which offers pay-what-you-can classes in New York, to give us some moves to get you fit by fall. Why the specific six outlined here? “[These] exercises target almost every single muscle in the body,” Rosante says.
Perform each exercise for 40 seconds with 10 seconds of rest between each move. After you’ve completed all six exercises, that’s one cycle. Rest for 60 seconds, then repeat. Perform the cycle three times. Be sure to keep your core tight throughout the entire workout.
Stay away from the long stretches, Rosante says.
“To just jump right into a long, static stretch is a good way to tear the muscle or fatigue it to a point where you then injure yourself during the workout. You just want to move around and really get the blood flowing. It creates pliability and elasticity in the muscles. Then afterwards, you get into that static, long stretch cooldown. That will elongate those muscles and help prevent them from tightening up and becoming short and constricted, so you get a nice long, lean body.”
What counts as a good warm-up? Jogging in place for 20 seconds, 20-30 seconds of jumping jacks, some torso twists — “anything you can do to get your body moving in a functional way,” he says.
Stand with feet hip-width apart. Squat until thighs are almost parallel to the floor, then place your hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position and jump straight up as high as you can, reaching the fingertips up and bringing the knees to the chest. Land with soft knees and immediately drop back into a squat. Continue the sequence for 40 seconds.
Start in a pushup position with hands directly below your shoulders. Perform a pushup. At the top of the motion, lift the left hand up and bring it out about a foot to the left on the ground. Perform another pushup with staggered hands. At the top of the motion, explode the left hand back to normal pushup position. Do another pushup. Repeat the move with the right hand. Continue alternating for 40 seconds.
Stand with your right foot forward and left foot back. Keeping your torso upright, lower yourself into a lunge until your left knee is bent and your right thigh is parallel to the ground. Jump up and scissor your legs mid-air to land down with soft knees in a lunge with your left foot forward and your right leg back. Continue alternating for 40 seconds.
Stand with your feet hip-width apart. Bring your fists up just below your chin. Now, open up the chest and pull the shoulders down the back. With your core tight, alternate waist-high front kicks, springing softly from foot to foot so you’re never on more than one foot at a time. Continue alternating kicks for 40 seconds.
Start in a pushup position with hands directly below your shoulders. Roll to the outside edge of the right foot and stack your left foot on top of the right. Making sure that your right hand is directly below the shoulder, reach the left hand up to the sky. Keep your hips high to form a straight line from heels to head, and then reach the left hand down and behind you through the space between your torso and the floor. Return the hand back up to the sky. Repeat for 40 seconds on alternating sides.
Start in a pushup position with your hands directly below your shoulders. Perform a pushup. At the top of the motion, extend your right arm and left leg to form a straight line from fingertip to heel. Return them both. Perform another pushup and repeat the arm and leg movement on the opposite side. Continue alternating for 40 seconds.
How to eat right at a barbecue
“The easiest thing you can do is put your focus on eating whole, natural foods — foods with one ingredient, like tomato or avocado or fish, beef, something like that,” Rosante says. “Stay away from the packaged goods, like hot dogs. If there’s a list of ingredients the size of your hand with words you can’t pronounce, your body probably doesn’t know what it is either. Stick with what came out of the ground.”
Grill a better burger
“Start with organic, farm-raised lean beef. Stay away from packing it — growing up Italian-American, my mother would pack meatballs with breadcrumbs . [It was] totally delicious, but the problem is you’re getting an unnecessary hitchhiker of carbs that you don’t really need. Just go for organic, grass-fed, lean beef, and then if you want to throw some herbs or spices in there that you like, go ahead.
Easy, healthy barbecue recipes
“The farmer’s market is your best friend this time of year,” Rosante says. Make use of it with these three recipes from Rosante.
– Toss fresh chopped kale with sliced apple, sunflower seeds, shaved pecorino romano and a lemon vinaigrette (whisk 2 parts olive oil, 1 part lemon juice, 1 part red wine vinegar).
– Slice fresh heirloom tomatoes to desired thickness. Sprinkle with olive oil, cracked black pepper and a touch of sea salt.
Rosemary sea bass
– Coat fresh caught sea bass with olive oil, salt and pepper. Stuff the fish with rosemary and thyme. Grill each side for 5-7 minutes.