QUICK 15-Minute Summer Workout Routine

What’s up ninjas!? Summer is around the corner, so I wanted to give you a short workout that you can do from your home, outside, or on vacation! You don’t need any equipment for this one, and it only takes about 15 - 20 minutes. So throw on some good music, get your stopwatch ready, and let’s get it tight and right!

Warm Up (30 seconds each)

  • Jumping Jacks
  • Torso Twists
  • High Knees
  • Leg Swings
  • Knee Pulls
  • Shadowboxing

Active Warm Up (30 seconds each)

  • Elbow Plank
  • Side Plank (left side)
  • Side Plank (right side)
  • High Plank (with shoulder touch)
  • Glute Bridges

Conditioning (50 reps of each movement for time)

Try to finish all 50 reps of each exercise before you move on to the next one.

  • Burpees (on your knees optional)
  • Sit Ups and Punch 1 - 2 (Jab - Cross)
  • Jump Switch Lunges (or Reverse Lunges)
  • Supermans
  • Skaters


Take your time and hold each stretch for 5 DEEP breaths. Breathe in through your nose, and out through your mouth. Focus on slowing your heart rate down, calming your nervous system, and staying present.

  • Middle Splits
  • Sit and Reach
  • Quad Stretch
  • Child's Pose
  • Downward Facing Dog
  • Pigeon Stretch (each side)

Give it a go! It takes about 21 days to form a habit, so I challenge you to start with this workout, and then moving forward, prioritize at least 15 minutes per day to your fitness training. Consistency is the secret to attaining that summertime physique!

If you want a fun new workout routine, check out FightCamp! It is an at-home workout system that simulates a sweat-inducing boxing or kickboxing session in your living room. The setup consists of a free-standing punching bag, a set of boxing gloves, two punch trackers, and a pair of hand wraps, as well as a subscription-based streaming service. You can also do grueling ab workouts while you’re on vacation!

Peace and love,

Aaron Swenson, Professional KickBoxer / FightCamp Founding Coach

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The Author: Aaron Swenson, aka ‘Speedy,’ began his Martial Arts journey under his father’s guidance in the family’s dojo in Chicago. By 2013, Aaron was an accomplished fighter with two National Kickboxing titles and a USA National Kickboxing Team spot and fought for the prestigious GLORY Kickboxing organization. Since then, Aaron has become a sought after trainer in LA known for his technical approach to teaching, fancy pad-work, and utilizing music to make the workout fun and engaging. Aaron is a Founding Coach at FightCamp, where he leads boxing and kickboxing workouts and plans to make his return to the ring. Aaron is also USA Boxing Coach certified.