Summer is here and we all know how routines shift … staying consistent with your workouts can be a challenge.
But it doesn’t have to be.
Whether you're traveling, spending more time outdoors, or just trying to maintain momentum, summer is the perfect time to focus on foundational strength.
These simple exercises target your full body, require minimal equipment, and can be done 2–3 times a week to keep you strong, mobile, and feeling good all summer long.
These exercises are staples in any well-rounded fitness routine, and can be done in many variations to make them easier or harder, and can be done anywhere and anytime!
1. Push-Ups
A classic movement that builds chest, shoulders, and triceps. Push-ups can be done anywhere and in many variations!
Some variations include:
Incline push-ups (easier for beginners) - you can do these against a wall, chair, bench, bed, etc.
Decline push-ups (targets upper chest) - you can do these with your feet on a chair, bench, bed, etc.
Tempo push-ups (control = more muscle engagement) - usually counting to 3-5 for both the up or down motion is a good way to find a tempo.
Hand-release push-ups (adds full range and back activation) - complete the push up, in the down position rest on your stomach and release hands and then put them back down to complete your next push up.
2. Squats
Squats build strength in your quads, glutes, and hamstrings—and help improve lower body mobility. Squats can also be done anywhere and with many variations!
Options:
Bodyweight squats - these can be done anywhere and at any
Dumbbell goblet squats for added resistance
Want more of a challenge? Add jump squats for power and conditioning.
Tempo Squats - (Same concept as the tempo push-ups) - usually counting to 3-5 for both the up or down motion is a good way to find a tempo.
3. Bent-Over Rows
Rows target your upper back, lats, and biceps—key muscles for posture and pulling strength.
Use:
Dumbbells (for progressive overload) - you can use lighter weight or heavier weight and still get a good workout.
Resistance bands (great for travel or at-home use) - place the band under your feet and row like you would with a dumbbell or barbell
4. Lunges or Split Squats
These exercises are essential for unilateral strength and balance, helping correct muscle imbalances between legs.
Options:
Static Lunges - stay in the same spot if you have limited space. You can also do them in a forward or reverse motion.
Lateral Lunges - You can do these in the same spot also if you have limited space.
Walking lunges - Challenge yourself by adding these to an outdoor walk!
Feeling advanced? Add a pause or hold at the bottom to increase intensity.
5. Plank Variations
A strong core is more than just abs—it supports every movement you make.
Try mixing it up:
Forearm Plank – Both elbows/forearms on ground with a flat back. Pick a certain amount of time to hold these, rest, and do it again!
Side Plank (targets obliques) - switch from one elbow/forearm to the other.
Shoulder Taps (adds stability and control) - get into an “up” push up position and alternate touching your shoulder while keeping your back flat.
Extra Tips for Summer Success
Stay consistent: Even two strength sessions per week can make a huge difference.
Stay hydrated: Especially if you're sweating more outdoors.
Move with intention: Focus on form and controlled movement for best results.
Supplement where you need to:
Supplements are made to make your fitness journey that much more effective and sustainable.
So Stop into your local S2 store anytime and they can help you find the perfect ones for you and your journey!
No matter where summer takes you, these exercises will help you feel strong, confident, and capable.
This article was written by Sage Schuman. N.A.S.M. Certified Personal Trainer and Sports Nutrition Specialist.