image of woman doing high knees

Exercise Tips: Get Ready for Summer!

Bright days full of sunshine are almost here, and we can’t wait!

If you love blue skies, ocean waves and summer sun as much as we do, we’re sure you’re counting the days until you can slip on your sandals and stun in your favourite pair of shades.   

What’s the very best way to celebrate summer? By feeling your best, and being the fittest and strongest version of yourself, to make the most of all the activities on your list. Getting in shape is a great way to ensure you can pack in as much summer fun as possible, from cartwheels in the sand to kayaking.

Summer Fitness Tips

Our talented Fitness Class Director, Ingrid, is here to help you become your own summer icon. Below, we have a full summer fitness plan ready for you.

Check out our summer exercise and nutrition tips, and get ready to meet your summer fitness goals.

You can also receive a custom plan at your chosen Fitness World location, with your free personal training session and nutritional consultation.

Ingrid’s Summer Exercises

Ingrid is our passionate, positive Fitness Class Director, and a former competitive athlete on the U.S. National Team for Rhythmic Gymnastics. Yep, she’s all that.

Meet Ingrid, Fitness Class Director, and former competitive athlete.

Try out the following summer exercises to get ready for endurance events, racquet sports and swimming, with workouts you’ll recognize from our fitness classes.

Twisted Lunge

With your fingertips at your ears and your elbows wide, step your right foot back and drop into lunge position. Rotate trunk to left, and return to face forward. Repeat on the opposite side. Aim for 2 sets of 12 reps.

Summer Fitness Goal: Work on your glutes, quad strength, core strength and balance.

Hip Raises

Lie on your back with your knees bent at 90 degrees and your feet on the floor.  Keep your feet and knees parallel, and squeeze your glutes to elevate your hips towards the ceiling without arching your spine. Complete 2 sets of 16 reps.

Intensity option: Single leg – draw your feet together and extend your right leg to the ceiling for 8 reps, then do the same with your left leg, for 8 reps.  

Summer Fitness Goal: Strengthen your glutes, hamstring and lower back.


Lie on your back with your knees bent, feet on the floor, and spine neutralized. Elevate your arms out to the side with your shoulders and elbows at 90 degrees.  Turn your palms up, then rotate at your shoulders so your palms face down.  Aim to touch the floor before and after this motion, without force. Complete 2 sets of 12 reps.

Summer Fitness Goal: Develop rotator cuff integrity.

Clam Shell

Lie sideways with your hips and knees at 45 degrees.  Cushion your head with the bottom of your arm. Keeping feet connected, open and close your knees.  Aim for 2 sets of 12 reps.

Summer Fitness Goal: Improve pelvic stability.

Swim Stroke

Lie prone and engage your core and glutes as your arms reach forward then out to the sides, while lifting your chest and legs off the floor, mimicking breaststroke. 2 sets of 12 reps.

Summer Fitness Goal: Increase back strength.

Book your free 1:1 personal training session to learn exercises tailored to your abilities.

Meet Your Summer Fitness Goals

Head to your local Fitness World today, we’d love to meet you in person!

You’ll be ready for summer in no-time with a seven-day free pass, and personal training that includes a nutritional consultation tailored to you. 

Get ready to meet your summer fitness goals today, and enjoy the beautiful British Columbia summers to the fullest.

Start your 7-day free trial, or get started with a free 1:1 personal training session.