QUICK 15-Minute Summer Workout Routine

QUICK 15-Minute Summer Workout Routine

Want to get in shape for the summer? FightCamp Trainer Aaron Swenson takes you through a 15-minute conditioning workout to get you ready for the summertime!

Published: April 12, 2021

Topics: Strength & Conditioning, Training

Author: Aaron Swenson

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 static 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!

For a fun new workout routine, check out FightCamp, an at-home boxing and kickboxing system with sweat-inducing workouts you can do in your living room or while on vacation. 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.

Peace and love,

Aaron Swenson, Professional KickBoxer / FightCamp Founding Coach

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Aaron Swenson

Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.

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