The No-Gym Summer Circuit

By Gina Aliotti

Summer is in full swing and your schedule may be filling up with family vacations, BBQs, and perhaps driving your kids to camps and activities. If you’re a busy mom like me, your time is limited, and you may have to dig extra deep to find the motivation to stay committed to your fitness goals. Don’t let the craziness of summer be the reason you put off your workouts.

No matter how busy you are, you can find the time to crush your goals. It doesn’t take much to maintain your results and even see improvements, as long as you make yourself nonnegotiable. Even if you aren’t able to do your regular workouts or spend as much time exercising as you usually do, adding a short circuit, a few times a week, will help you stay devoted all summer long. Check out this No Excuse Summer Circuit that you can do anywhere, with only a single kettlebell or dumbbell.


Gina Aliotti’s No Gym Summer Circuit 

Perform the circuit 3 times, moving from one exercise to the next and taking limited rest between rounds. Have fun, dig deep, and make yourself nonnegotiable this summer!

1) Kettlebell Goblet Squats

Stand with your feet slightly wider than shoulder width, holding a kettlebell between your legs with both hands. Drop into a squat, pushing your glutes back and keeping your chest lifted. Drive back up to the starting position, using your heels to press up. Repeat for 10 total.

2) Kettlebell Upright Rows

Stand with your feet slightly wider than shoulder width, holding a kettlebell between your legs with both hands. Pull the kettlebell up toward your forehead, keeping your elbows pointed out to the sides. Once the kettlebell is at eye level, drop it back to the starting position. Repeat for 15 total.

3) Pushups With a 2-Second Hold at the Bottom

Start in the top position of a pushup. Drop into a pushup, hold at the bottom for about 2 seconds, and then press back up to the starting position. Repeat 10 for 10 total.

4) Wide-stance Pushups With Shoulder Tap

Start in the top position of a pushup, with your feet slightly wider than shoulder width, for stability. Perform a pushup, and when you return to the starting position, tap your right hand to your left shoulder. Return your arm to the starting position, drop into the bottom of a pushup and repeat, this time tapping the left hand to the right shoulder. Repeat until you have completed 5 shoulder taps on each side for a total of 10 pushups.

5) Side Plank Knee-to-Elbows*

Start in a side plank position, balancing on one hand, with your feet touching. Raise your top foot toward the sky until it is parallel to the ground as you raise your top arm over your head. Keeping your core tight, bring your knee and elbow in to touch, and thrust them back out. Do 5 on one side, slow and steady, and then move to the other side and do 5 more.

* This is a much more challenging exercise and takes quite a bit of core stability and balance. To learn the movement, start with your forearm or lower leg on the ground and do them that way while you build up to the harder version.

6) Crossover Stationary Lunges

Stand with your hands on your hips and your weight on one foot. With the other foot, step forward across your body and drop into the bottom of a lunge. Bring your leg back to the starting position, and repeat on the same side for 10 total. Change legs and do 10 more.

Editor’s Note:  DigitalMuscle.com is the proud of home of Gina Aliotti’s New Blog!

Gina Aliotti is a renowned fitness and lifestyle expert whose mission is to inspire and teach others how to maintain a healthy lifestyle in a realistic way. A native Californian, she received a B.S. in foods and nutrition from San Diego State University and was a top figure star, earning her IFBB pro card in 2005. Aliotti won many titles, including Ms. Figure International at the Arnold Sports Festival, and  runner-up at the Figure Olympia three years in a row. Now a full-time working mom, Aliotti is a Certified Personal Trainer, Certified CrossFit Instructor, Certified Yoga Instructor, Specialist in Fitness Nutrition, and a marathon runner. Find information on her personal coaching programs and online fitness plans at www.GinaAliotti.com. Aliotti is also the co-founder, with Dana Kaye, of Devotion Nutrition, offering high-quality products that cut sugar while adding flavor to clean foods (www.devotionnutrition.com). She lives in Carlsbad with her husband and two children.