Nature Scene with sky

Summer Fitness: Get in Shape for Summer Sports 

Every Canadian knows that feeling when, after six months of enduring the annual ice-pocolypse, you walk outside and that 30-degree weather makes you feel invincible.

Or, at the very least, a little less achy in the ol’ joints.

But, arguably the best part of summer is the sports: lacrosse, basketball, golf, volleyball, tennis! There’s nothing like waking up early on a June day and hitting the lake or playing ball with friends until midnight because, it’s summer and you can. There are no rules.

In order to properly enjoy these sports and ensure you’re not laid up in bed after an injury trying to dunk like Lebron, you’ll need to know how to get in shape for summer. There’s no time like the present, so keep reading to find out the best ways to train for your favourite summer sports!

The Best Summer Sports and How to Train for Them

Grab your SPF 30 and say goodbye to the parka and the snowboard because summer sports are officially in session. While these sports are technically considered a workout themselves, it’s also important to remember that having a separate in-gym fitness routine is an essential part of preventing injury or exhaustion that can occur while enjoying a game.

So, here is our list for the five best summer sports and the exercises you can do to get your body in tip-top shape!


Lacrosse is the perfect game to release those endorphins while, simultaneously, working your quads, hamstrings, calves, biceps, and triceps. While this full-body workout will get you sweaty, rowdy, and everything in-between, it’s vital you incorporate a pre and post- workout routine to stretch and recharge your muscles!

Best Exercises for Lacrosse

  • Plank
  • Jump Rope
  • Mountain Climbers


We get it. Most people don’t immediately look at golf as “the sport” for getting you ripped and lean, but we’re here to tell you, that’s not true.

Golf not only works the hips, glutes, core, AND pelvis, it also works the mind as it’s a relaxing sport that involves strategy, so it requires an intense amount of focus and patience.

Best Exercises for Golf

  • Lunges
  • Split Squat
  • Single Leg Deadlift


While most people might look at tennis and think two things: solely an arm workout and Serena Williams, we’re here to erase (one) of those misconceptions. Tennis is actually a full-body workout, incorporating more than just upper body. It also works the lower back, core, and leg muscles, while improving flexibility and balance – a true superstar of a sport.

Best Exercises for Tennis

  • Triceps Push-up
  • Skaters
  • High Knees


On the other side, we have soccer: the perceived “only lower body workout.”


Have you seen Cristiano Ronaldo’s abs? There’s a reason they’re so fantastic. Core and upper body strength are a vital part of achieving the distinct synergistic movements that are required for balance, shielding positions, and twists.

Best Exercises for Soccer

  • Lateral Hurdle Sprints
  • HIIT
  • Sumo Squats


Basketball is arguably one of the best full-body workouts that incorporates short-sprints and rhythmic upper body motions to create a really fun, easy-to-understand team sport.

While playing basketball, the shoulders, biceps, triceps, and chest are the key muscles being used in this dynamic, summer-friendly sport!

Best Exercises for Basketball

  • Goblet Squats
  • Rows
  • Pull-Ups

Get in Your Best Summer Shape at Fitness World

Get summer ready at Fitness World! We’ve got everything you’ll need for your fit summer: tanning, fitness classes, state-of-the-art equipment, and HydroMassage for the perfect post-workout relaxer!

We’ve also got knowledgeable certified personal trainers who are here to help you build a workout routine that fits your lifestyle!

Join today or give us a try with our free 3-day pass!