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How to keep fit as the summer vacation ends

by Frank Law 09 Jan 2024 4 Comments

How to keep fit as the summer vacation ends

As summer begins to wind down, so do days without a routine or schedule. Back to school can be a very busy time, but it's also a great time to reassess your schedule and build some healthy habits from the start, which is where a back-to-school workout routine comes in. Here are some tips to help you stay on track during the back-to-school season:

Set up a new workout schedule

Reset your exercise schedule to fit the school schedule. Whether you're exercising early in the morning or during your lunch break, choose the time that works best for you. Setting a weekly schedule will help you get into the habit of resuming your exercise routine.

Consider short workout routines

Effective exercise doesn't take a lot of time. That's exactly what you'll find in this routine -- easy 5, 10, 15, 20 minute workouts you can add to your day as you find the time. Set a timer for your workout to go on a schedule. Some require more energy, while others will just be a relaxing time to stretch, which we all need in our lives. Take a group exercise class or work with a personal trainer to maximize your time at the gym.


Involve your family in your workout

After school and work, it can be tempting to spend family time in front of the TV. Encourage your family to lead an active lifestyle by walking, biking, playing sports, and more. Make fitness fun and part of your family's weekly routine.


You can also buy some fitness equipment at home to save you the trouble of going to the gym.

A power tower is a piece of exercise equipment that people can use to build upper body and abdominal muscle strength. Power towers come in different weights and sizes and can accommodate individuals of different weights. It combines various bars of different heights and angles to make your training better and easier in terms of dynamics.

Instead of having to use something uneven or wobbly to maintain proper form, you can use the power tower for a solid, consistent workout. Power Tower workouts are versatile. You can focus on push-pulls, upper and lower body, or a full-body workout. You can also use this to help with mobility training and get more than just a foam roller.

The following precautions can help to reduce the risk of injury when using a power tower:

Check and do not exceed the maximum load-bearing capacity of the power tower

Use the equipment on a level floor

Book professional assembly services if needed

Make sure the equipment has a good grip and non-slip handle

Warm up before exercise

Stretch and relax after exercise

Everyone loves working out with a balance ball. Not only does it look fun, it adds variety to most workout routines and can be used to target most areas of the body. Additionally, balance balls utilize balance and body weight to provide a more practical workout for different muscle groups.

A favorite for those looking to shape and tone their quads, hamstrings, and glutes, the Balance Ball Lunge is a staple of many workouts and can strongly isolate common trouble areas.

Place the balance ball on the floor with the inflated side facing up. Then, with your hands on your hips, center one foot on the balance ball, and lower your pelvis until your leg is at a 45 degree angle. Then, maintaining an upright body position, push up with one leg. Do ten sets on one leg, or alternate legs for each repetition.

The squat is another ancient exercise where the balance ball can be updated and actually improved. This is a great exercise for your core as well as your glutes, quads, hamstrings, and lower back muscles.

To perform a balance ball squat, place the ball on the floor with the inflated side facing the floor. Then, place one foot on the opposite side of the balance ball. And nail that side to the floor. Then, carefully place the other foot on the opposite side of the ball and achieve standing balance. Before you start exercising, make sure your body is stable and well-balanced.


With your hands clasped in front of you, slowly bend your knees, hips back, and torso upright. Lower your hips until your thighs are at a 45-degree angle to your calves. Then, slowly stand up back to the standing position. Never move in a jerky or uncontrolled manner. Using a balance ball forces you to maintain strict form, so slow, steady reps will work well.

Hopefully some of these tips will help you get back to your daily routine soon. Parenting can be difficult and time-consuming, but making time for fitness can help you manage your stress and busy life! Most importantly, remember making "you" time is critical to your overall health and well-being!

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23 Aug 2022 Gordan

Can’t believe summer is slipping away.

11 Aug 2022 Jason

Stay healthy all the time!

10 Aug 2022 Madlin

There’s so much you can achieve at home.

09 Aug 2022 Nathan

Physical health matters.

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