Take a trip to Summer Camp with these no-equipment strength-training moves that will get you in hiking, biking and swimming shape in no time!

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Let’s start with hiking. When you’re trudging up those hills, you don’t want to be the last one in the pack. So you want to build some power with those lunges. You’re going to lunge to the floor here. Right leg in front, left leg in back, touch the floor. Use your back hand on your legs for support. Hop up with a leg that’s behind, coming up to hip level. If you want to make this more challenging you add a hop and then level three is not even letting your lunging foot touch the floor, hover it and hop. Hover and hop. So the whole time I’m on my right leg and my left leg is moving. That will really start to build that endurance and strength in the quad and glutes that you need for hiking up trails. Do 15 on each leg, three sets all together. Moving on.

Now we’re moving to a move that’s actually called the Swimmer to get in swim shape. Come down onto the floor all the way onto your stomach. Arms over head. You’re going to lift your right arm with left leg and lower. Then left arm with right leg and lower. Once you’re here you can maybe lift everything off the floor and then just tap, tap, tap, tap. This is important because it works your upper back, your lower back and your glutes. Part of your core which is strong and healthy in swimming, hiking and biking. The core is supper important for all outdoor sports so you never want to ignore that part. I would do this for 30 seconds and then take a rest and then counter stretch in child’s pose.

Then we’ll move on to the bike.

So for the bike we lay back, hands behind the head. It’s important to keep your elbows away from your head, not here because as you move you’ll hurt your neck. If you keep the elbows out it’s all about the shoulders. So starting out you’ll just do shoulders one side up and then down. Then we’ll really get into the bike by kicking those feet out almost like you’re pedaling a bike. This works your core again and gets your heart rate up. So that when you’re biking you’ll be strong and steady and won’t lose your balance. I would do 30 of these and then repeat all three of the moves hiking, biking and swimming.

Fitness – Fit it in! Nikki


Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor.She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the prestigious Newhouse School. Search for “NikkiFitness” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at www.nikkifitness.com

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