Get Inside to Get Outside

Summer arrived this week with the heat on high!! When the temperature tops out at 100 as it can do here in Colorado, it’s tempting to hide out in a dark and cool movie theater, or on a shaded patio at happy hour, and forget about getting out and being active! Don’t let the heat derail your fitness goals – when it’s hot outside, we’ve got the moves to help you inside! Whether your preferred sport is hiking, biking, or running, check out these moves below to stay on track and stay cool.

Need more in-depth explanations? Join us for our “Fit in 15” sessions, or connect with one of our personal trainers. Our team is here to help you get moving and keep moving, with guided movements to avoid injury, access to massage therapists for recovery, and an extra bonus – we have air-conditioning to keep you cool while you work up a sweat.

Find your sport below, and try these moves today!

African American woman and a Caucasian man looking at a map together travel and teamwork concept-1

Where will your feet take you this summer? Whether it’s a long-haul trek in another country, or a day hike along the Front Range, hiking requires different movements than a regular walk around town. Prepare yourself for adventures near and far with these indoor workouts.

Box Step Ups- The only way to prepare for something is to do it.  Box step ups is the most practical exercise to help you prepare for a hike.  Prepping your legs with weight in the gym will make unweighted larger steps easier on the actual adventure.

Box Step Ups

Obstacle Course walking- Hiking terrain is almost always never a nicely paved walkway.  Prepare yourself with unstable surfaces by creating a fun mini obstacle course!  You can practice how to find your footing on a challenging course in order to replicate the landscape of a hike.

Obstacle Course Balance Walking

Plank Reaches- Carrying a backpack with your equipment will end up taking a toll on your body after a few hours.  By preparing your core you will be able to help reduce back pain as well as overall energy expenditure.

Plank Reaches

Tabata Squats/ pushups- During a hike you will have different bouts of pushing faster or steeper terrain that will elevate your heart rate and get you breathing heavy.  Doing Tabata (20 seconds on, 10 seconds rest) is a good way to help prepare that for that burst of energy when you need it and keep you going after!

Mountain biking cycling at sunset in summer mountains forest landscape. Woman cycling MTB flow trail track. Outdoor sport activity

Colorado is known for excellent cycling, from flowing single track, to fun days on gravel, to epic days in the saddle crossing mountain passes. While cycling is a low impact sport for your joints, your muscles and tendons can take a beating with the repetitive motion of pedaling, and your back and neck can end up sore from being in the wrong position while trying to balance your body on the bike. Try these moves to strengthen your core, and you’ll notice an improvement on your next cruiser ride!

Kneeling Hip Flexor Stretch- While biking, our hip flexors become crunched up and tight.  Loosening this muscle up before and after a workout can help to improve performance, improve posture, and reduce lower back pain.

Kneeling Hip Flexor

DB Chest Press-    You are going to need some upper body strength to hold yourself up when you stand on a bike.  The chest press will help your arms hold your bodyweight up on the handlebars with ease so you can keep your focus on the ride.

DB Chest Press

Lunges- Train your legs independently of one another just as they are on the bike. Lunges are a total independent leg exercise that develops the muscles to help propel you forward.


DB Bent Over Row-  In order to keep strong posture, you need to strengthen your back muscles.  The bent over row is a great exercise to train your back to maintain a neutral spine so you can prevent hunching. (This weight should be the same as chest press to maintain balance)

DB Bent Over Row
happy senior couple running together in the park-1

Many people love running because it requires no equipment, it travels well, and it’s effective for getting into shape quickly! Running can be hard on the body, though, especially if you’re new to the sport, or getting a little older – all that pavement pounding can stress your muscles with the repeated impact. These suggested movements below will help you prepare for your weekend fun run, or morning jog around the park – whatever your age or running style.

Tiger Tail of Anterior Tibialis Muscle- The best way to avoid injury is to prevent it from happening.  Repeatedly running tightens your AT muscles and can cause shin splints that can derail you from your running activities.  Keep this muscle relaxed by rolling it out beforehand so you can go for the long run.

AT Foam Rolling

Heel Walking-  A weak AT is also a cause of shin splints.  Strengthen this muscle beforehand with heel walks to reduce your risk of injury.

Heel Walking

Goblet Squats- It is important to keep the body in balance by making sure that opposing muscle groups are equal in order to reduce the risk of injury.  While running, your quadriceps get greater use than your glutes.  Activate and strengthen your glutes by doing squats while holding weight (balance your weight through the heels) to counter the activity your quads get from running.

Goblet Squats

Stir the Pot- Stir this into your workout mix to help fire up your core! A strong core will keep your form in check when you get tired so you can go the extra mile.

Stir the Pot

TRX Row- You can use your own body as a weight! The TRX is a great way to utilize your bodyweight to engage numerous muscles at one time.  Rowing is a great way to strengthen your posture to keep you upright and tall during a run.

Anschutz Health and Wellness Center