With the summer temperatures blazing, it’s easier than ever to let hot and humid 90-degree days derail your fitness routine.  Exercise in extreme heat can be awfully uncomfortable and in some cases very dangerous. However, there are a few tips that you can practice to keep you cooler while you workout in the scorching sun.

A fun way to stay cool is to workout near water. Many of you like to throw on your swim suits and head to the nearest river, lake, beach or stream on hot summer days. You can mix fitness with fun and burn some calories while you are there.

Workout and Enjoy the Water (VIDEO)

The following resistance training workout is perfect for waterfront environments. The goal is to use your own body weight to build muscles and strengthen major muscle groups. The amazing thing about this workout is that it is all anaerobic, which means without air. You will be burning loads of calories without needing to exert excess energy in order to jump, run, or complete similar cardio (aerobic) moves. You can also take a dip in the water if you feel the need.

Skinny Dips:  20 Dips. This move is similar to a Tricep Dip. While seated on your towel, begin with your hands next to your hips. Lift your body (so that your hands are keeping you up). Extend one leg. Bend the elbows back and your hips should automatically lower down. Do 10 reps with the right leg extended and 10 reps with the left leg extended.

Sand Kisses:  20 Kisses. This move involves a Plank and a Pushup. Standing straight up with your feet together (at the end of your beach towel) and your knees slightly bent, slowly bow down and attempt to touch the ground (you can bend your knees to get your hands to the ground if you have to). When your hands touch the ground, slowly walk them out into a full plank and do one push up (with your head down as if you are about to kiss the sand). Then slowly walk your hands back to your feet and stand up straight. Repeat.

Surf Kicks: 20 Squat Kicks: This move combines the basic squat with the basic leg extension. Standing on your beach towel, with one leg in front of the other and knees bent (as if you were on a surf board in the middle of the ocean). Slowly squat (keeping your knees behind your toe) and extend your back leg up with your toes pointed and your leg straight. You should feel the muscles in your glutes working. Pulse that back leg up once and return to start. Do 10 squat kicks on the left leg then switch legs by placing your right leg in the front and completing the exact same move 10 times on the right side.

Rock the Boat. Rock 20 times: This move is exactly like the seated torso twist.  While seated on your towel. Lean back slightly, engaging your abs and keeping your back straight. Rotate to the right, touching your hands to the floor next to your hips. Come back to the center and rotate to the left, toughing your hands to the floor next to your hips.  You should go to each side 20 times.  For an added challenge, try lifting your feet off the floor while you do this.

After you have completed the fourth move (Rock the Boat), grab your water bottle and take a sip. You can also take a few seconds to dip in the water if you want. After 2-3 minutes recovery, repeat this work out 4 times with the same 2-3 minute break at the end of each circuit.

Staying Safe in the Heat

In addition to sipping cool water and dipping in cool water throughout the entirety of your workout, make sure you also take extra precautions in order to exercise safely in the heat. 

1. Rate your perceived exertion on a scale of 1 to 10 with 10 meaning you are about to pass out. If you feel anywhere between 8-10 you should immediately find some shade or take a dip in the water to cool off further.
2. Complete a talk test: If you are unable to speak a complete sentence, you should stop and cool off a bit more. You should always be able to talk while working out.

Watch me do this workout below. You can also download a printable version of this workout to take with you to the water. Please find me on Facebook, like me and join in on the conversation with others who are doing this workout. I can’t wait to read about how you do.