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Friday Fitness Lite~ Summer Shape-Up Tips that Actually Work

Do you prefer to work out in front of people or to jog solo? The Summer Olympics are just around the corner and most people working out are technically ‘training’ for something. Maybe it’s to stay in shape, to get ready for a high school reunion, a wedding, swimsuit season, or it could be as simple as burning off some calories after this long holiday BBQ bender.

I come from a family who takes athletics seriously; so hitting the gym with my siblings usually results in comments like, “Wow, that’s how you do squats?” or “your form is all wrong Dale.” This is why I’m passing the torch to my sister, Jody, for this first Fitness Lite post. She’s a women’s college basketball head coach and actually put on 20 pounds of muscle playing bball in college herself, so I trust her knowledge in the weight room. Plus, I’m a big fan of her workouts that are short and effective under an hour so let’s get started with a quick warm up ~

Today’s trainer will be my sister, Jody, sporting my favorite workout attire (anything bright, fun & reminiscent of the 80’s) courtesy of Camp Beverly Hills. This iconic California collection has been around since the 70’s and just re-launched in January ’12. If you follow Vivaluxury, you may remember her bright beach post featuring the new collection.

Time to Break a Sweat (aka the warm-up)~
Running, Ugh! ~ If you’re not a big fan of running, just jog at any pace for about 10 minutes to warm up.

Jump Rope Zone ~ Jumping rope for 3 minutes straight also counts as a warm up.
Exercise 1 ~ Push-Up Hold

Step 1 ~ Start in a plank holding yourself up, then drop….

Step 2 ~ Hold. You don’t have to do a push-up. Hold your body weight and you can have your knees on the ground if you’re just starting out. (Shoot to hold 30 seconds for 3 sets)

Exercise 2 ~ The Lunge (crucial)
Make it a Full Body Workout ~ To work out the core, upper body and of course the legs & butt, try a lunge holding a medicine ball straight above your head. (Shoot for 3 sets of 12)

Form ~ The most important part is to make sure the front knee doesn’t go over your toe when you lunge
Exercise 3 ~ Step-Up Leg Raises
Step 1 (Full Body again) ~ Step up on a stool or block and have a weight in the opposite hand
Step 2 ~ Step up lifting your leg up and arm at the same time. (Try 3 sets on each leg to get sore)

Exercise 4 (Finally) ~ Leg Lifts

Baby Steps ~ Start by lifting your body up and keeping both feet on the ground at first. Then lift one leg keeping it straight aligned with your body. (Shoot for a 30 second hold and then do 2-3 sets per leg.)
Roxburry Charcoal Running Shorts here & Sunset Tank Top here ~Check out more of the collection at Camp Beverly Hills  
 Special thanks to my sister for helping on this post & feel free to share any of your own fitness tips 🙂

While my favorite part of this work-out was not having to do it myself, do you find yourself hitting the gym less in the summer and spending more time doing outdoor activities?


Coming up in the next Fitness Lite summer series~ A ‘Behind the Scenes’ look at a women’s fitness modeling competition including lots of muscles, before & after pics, plus intense spray tans.

UPDATE ~ Renegade Bracelet Winner 
Congratulations to Rachel of the blog StylesandSmarts @beatlesblonde on twitter for being chosen by Random.org as the winner of the Stella & Dot Renegade Bracelet

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  1. Love the pics to show the moves. Nice

  2. Post

  3. Lyndzie says:

    will deff be using some of these tips – they sound very do-able!

    fashionable footprints

  4. You go girl! Just looking at those pictures made me want to break a sweat.

  5. blackberryfashion says:

    I love running. Great exercises 🙂 I’m following you now 🙂


  6. I work out more indoors during the summer because it’s so damn hot. Ugh, I hate lunges but I should probably start doing them more.

  7. the creation of beauty is art. says:

    Oh my goodness! I wish I was as athletic! I am trying to work out more and be in better shape. I’ve been going with Jillian Michaels DVDs, simply because they kick my butt and I can do them on my own!

  8. I go to the gym at my university, which is closed during the summer. I’ve been turning to outdoor workouts quite a lot!

  9. Kim (A Very Sweet Blog) says:

    Dale, those are awesome exercises!!! I use to work out a lot (wayyyy back when lol) and would do these. I have a tready at home, but it’s important to work your other muscles and parts. Great advice! Great photos!

  10. Peach Punch says:

    WOow, you are in a good shape, thanks for sharing I really need to start working out, I am so lazy!
    thanks for visiting my blog, check my new post!
    xoxo Dia!

  11. wooow! this is a cool workout! 🙂 love your body! it’s in perfect shape! 🙂

    Rhea Bue (Styles & Writes)

  12. Perpetuity says:

    Always a good post to read when your stressing over leaving for the beach in the morning and having to wear a swimsuit all week! Thanks for posting:)

    Check out the latest giveaway on my blog!

  13. I definitely run, walk, or bike more in the summer when it is warmer outside. I am actually getting back into my gym routine lately too.

  14. hi dear,I just love ur blog and great outfits too! So i just followed u thru gfc, hope u too.. <3



  15. Mary M. says:

    Great blog and such an interesting post! I was wondering if you would like to follow each other? 🙂

    Also, there’s a chiffon tangerine dress giveaway at my blog, it’s so stylish, I think it would suit you perfectly!

    Let me know,
    Mary xo

  16. Bernadeth G. says:

    love everything!

    Visit my blog? xx Miss Beatrix (http://missbeatrix.blogspot.com)

  17. Whitney E. says:

    I definitely work out outside more! Who wants to go to the gym when you could be hiking, playing volleyball, or jogging along the beach? Luckily you can do most of these exercises anywhere 🙂

  18. The Little Texan says:

    This is awesome!! I try to workout more during the summer because I’m going out more and have to make up for the drink and food. But with the Texas heat this summer it’s getting harder to take walks outside during the day, so I end up sticking with the gym.


  19. leonie fanning says:

    Oh good for u and ur sister that looks like a great work out Im so lazy i should do more working out. I only walk my dog i suppose its better than nothing hope ur enjoying the weekend kisses my lovely friend xx leonie.

  20. Ashley Aspinwall says:

    i hate working out, but you definitely got me motivated 🙂

    xo SideSmile,

    SideSmile Style blog

  21. bonnie_blog says:

    Great post & cute blog!
    I`m a new follower now.
    And I will be SOO happy, if you follow my blog:-)

  22. Bridgette Wensel says:

    OK, I think I just found my new blog crush! I love your style and that you write on fitness, like today! My two loves. I can’t wait to read more. I am your newest follower.

    Follow me back at: bridgettenicole.blogspot.com

  23. Stefani says:

    Great post!

  24. Gawgus things... says:

    I exercise outside all year round – I much prefer it to being cooped up inside 🙂

  25. Catherine Au Jong says:

    wowww. I wish I can diligently do that! Good luck!


  26. I don’t want to work out-I just want Jody’s body! But seriously, this is an awesome workout-I might just have to try it out!


    Erin @ http://www.trufflesnruffles.com/

  27. sonia de macedo says:

    Urgh I don’t work out either, just a brisk hour walk a few times a week (though should be daily :o| i’m so bad) but I have to admit your sister sure makes it look easy! Will try this out!

    Have a lovely day!

    Amazing Cathleen Jia giveaway on Daring Coco!

  28. Every Day Rachel says:
  29. Vj-online says:

    Your blog is soo beautiful.love your post and the last one too!
    we can follow each other if you want! i already follow you!hope you do the same! 😉

    Follow us,Win gift certificate

  30. Katie Frank says:

    your outfit looks amazing! i really like your style. this is so unique. you’re pretty and your pictures are very profesional- magic!
    i adore this blog and i’m gonna follow you.
    http://coeursdefoxes.blogspot.com/ come and say hi, i’m gonna visit you way often 🙂

  31. Always Maylee says:

    This is a pretty great routine, thanks for the tips! Thanks for stopping by, I’d love for us to follow each other and keep in touch! 🙂

    xo, Yi-chia
    Always Maylee

  32. Sharena C. says:

    Oooh. These are great tips! Now all I have to do is not be lazy about it. Haha.

  33. Nieszka says:

    great tips!! thanks! I really need to make exercise a bigger part of my life!


  34. LOLA FINN says:

    Aww…. I see, I need to do sports again… 😀

  35. Rosa-Karolina says:
  36. Antonella Leone says:

    your blog is really great <3 I love it <3 may we can follow each other? 🙂

  37. great post!

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