Summer Cross Training Exercises Equipment and Tips to Protect Yourself from Heat

Summer brings warmth and sunshine, making outdoor training both a challenge and an opportunity. Using versatile equipment such as kettlebells, plyo boxes, dumbbells (dumbbells) and medicine balls can turn any outdoor space into a full gym. However, it is essential to protect yourself from heat and heat derived to avoid heat stroke and dehydration.

Tips for Outdoor Training

In this article, we will explore various cross training exercises using KingsBox equipment and provide practical advice to maintain high performance and safety during summer workouts and the heat that accompanies it.

Hydration

Description: Hydration is essential to maintain performance and prevent heat stroke.

Tips:

1. Drink water regularly during training.
2. Consume electrolytic drinks to replenish the mineral salts lost through sweat.
3. Avoid sugary drinks and alcohol before training.

Training Timing

Description: Planning workouts in the freshest moments of the day can make a big difference.

Tips:

1. Training early in the morning or late in the evening when temperatures are lower.
2. Avoid direct exposure to the sun during the hottest hours, usually between 10:00 and 16:00.

Clothing for training in the heat

Description: Wearing proper clothing can help keep your body cool.
Tips:

1. Choose light and breathable clothing.
2. Wear light colors that reflect sunlight.
3. Use hats and sunglasses to protect head and eyes.

Sun protection

Description: Protecting the skin from sun damage is essential.

Tips:

1. Apply a sunscreen with a high protection factor (SPF 30 or higher) before exiting.
2. Reapply sunscreen every two hours and after sweating or swimming.

Physical Condition Monitoring

Description: Listening to your body and monitoring signs of fatigue is crucial.

Tips:

1. Take frequent breaks to cool down and drink water.
2. Pay attention to heat stroke signs such as dizziness, nausea, headaches and muscle cramps.
3. If you feel heat stroke symptoms, stop immediately, find a cool place and drink liquids.

How to train in the heat

Outdoor summer training can be incredibly rewarding if done with care and preparation. Using versatile equipment such as those offered by KingsBox, you can create an effective cross training program that takes advantage of the benefits of outdoor movement.

Here is a series of exercises to try with our specialized equipment

Kettlebell: Power and Versatility

Exercise 1: Swing with Kettlebell

Description: Kettlebell swing is a fundamental exercise to improve explosive strength and cardiovascular endurance.

Execution:

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell with both hands, slightly bending the knees and carrying the kettlebell between the legs.
3. With an explosive movement, extend your hips and knees, bringing the kettlebell up to chest height.
4. Let the kettlebell return between the legs, repeating the movement.

Benefits: This exercise involves core, leg and shoulder muscles, improving coordination and functional strength.

Exercise 2: Turkish Get-Up

Description: Turkish Get-Up is a complex exercise that develops core strength, shoulder stability and overall mobility.

Execution:

1. Lie on your back with one leg bent and the other extended.
2. Hold the kettlebell over your head with your arm extended.
3. Use the bent leg and the opposite arm to get up to a standing position, keeping the kettlebell above your head.
4. Slowly return to the starting position.

Benefits: This exercise requires control and strength over the whole body, also improving coordination and stability.

Plyo Box: Explosiveness and Agility

Exercise 1: Box Jump

Description: Box jumps are ideal for developing explosive power in the legs and improving jumping ability.

Execution:

1. Stand in front of the plyo box with your feet shoulder width apart.
2. Bend your knees slightly and bring your arms back.
3. Explosively jump on the box, landing gently with both legs.
4. Exit the box carefully.

Benefits: Strengthens leg muscles, improves balance and increases agility.

Exercise 2: Step-Up with Dumbbells

Description: This exercise combines the strength work of the legs with the stability needed to balance the dumbbells.

Execution:

1. Hold a handlebar in each hand.
2. Place one foot on the plyo box and push up until you reach a standing position.
3. Return to the initial position and repeat with the other leg.

Benefits: Strengthens quadriceps, buttocks and calves, also improving coordination.

Dumbbells: Strength and Stability

Exercise 1: Shoulder Press with Dumbbells

Description: A fundamental exercise to strengthen shoulders and triceps.

Execution:

1. Sitting on a bench or standing with dumbbells at shoulder height.
2. Push the dumbbells up to extend the arms completely.
3. Return to the initial position in a controlled way.

Benefits: Strengthens shoulder and triceps muscles, improving upper body stability.

Exercise 2: Lunges with Dumbbells

Description: Dumbbell lunges are excellent for developing leg strength and improving balance.

Execution:

1. Hold a handlebar in each hand, with arms along the hips.
2. Take a big step forward with one leg and lower to form a 90 degree angle with both knees.
3. Return to the initial position and repeat with the other leg.

Benefits: Strengthens quadriceps, buttocks and core muscles, also improving stability and balance.

Medicine Ball: Power and Coordination

Exercise 1: Slams with Medicine Ball

Description: A dynamic exercise to develop the power of the core and shoulders.

Execution:

1. Hold the medicine ball over your head with both hands.
2. With an explosive movement, slam the medicine ball against the ground.
3. Retrieve the ball and repeat.

Benefits: Improves explosive power, core strength and coordination.

Exercise 2: Russian Twists with Medicine Ball

Description: This exercise focuses on the oblique core muscles.

Execution:

1. Sit on the floor with knees bent and feet raised from the ground.
2. Hold the medicine ball with both hands in front of the chest.
3. Rotate the torso from side to side, touching the medicine ball on the ground at each side.

Benefits: Strengthens obliques and improves core stability.

Conclusion

Remember that it is essential to take measures to protect yourself from heat and maintain high performance. Following these tips will not only improve your training experience, but will also ensure your safety during hot summer days.

Have a good workout!