Break out those crop tops and tank tops – the season of music festivals is upon us! If the festivities snuck up quicker than you expected, have no fear, we’ve got Fit Athletic Master Trainer David Sutton here! Follow our bulletproof guide to get you whipped into shape for an epic weekend of music, heat and fun in the sun!
Abs – Don’t forget your favorite six-pack
To develop envious abs, try David’s favorite exercise – The Jackknife. “Begin by holding a weighted medicine ball and lying on your back with your arms behind you. Leave one knee bent while the other knee lies straight on the ground. Bring your straight leg and torso up simultaneously to meet in the middle. Make sure to bring your shoulder blades up off the floor, allowing for your abdominals to contract,” says David. Power through three sets of 15 reps on each leg to reach a “concert core.”
Arms – Curls for girls and tris for guys
No need to practice your hand on hip sorority pose after this workout. “A neutral grip pull up using your body weight will get your biceps, shoulders and lats on point,” suggests David. Not ready for a full pull up? Try the assisted Pull-up machine. The goal is to reach the state of fatigue around the 8th-10th rep for four to five sets. Long recovery breaks between sets allows the ability to maintain the 8-10 rep range.
Diet – Don’t “Coachella Diet”
David’s most important nutrition advice – “Keep clear from fad diets, they are not sustainable and only work short term. Stay festival ready all season long by eating real food…personally I like to balance my macros. Apps like MyFitnessPal help to track proteins, fats and carbs keeping you on track. Journaling your food intake will help you stay within your macros and caloric limit.” Keep confident with your physique throughout the festivities; bring some non-perishable healthy snacks, like a GoMacro bar. Why not go crazy? Bring the whole box for you and your festival friends.
Cardio – Dancing in the dark
Prepare your body to look and feel good while dancing the night away! Let’s be honest – nobody looks forward to cardio. High intensity cardio intervals will help you shed those extra pounds fast. “I preach interval training, HIIT causes an undulating heart rate which produces the best hormonal response for maintaining muscle mass and shedding unwanted fat,” says David. Start with a five-minute warm up, and then aim for 30 seconds of high intensity cardio hitting an exhaustion level of eight or nine on a scale of 10. Take off some resistance or speed for a minute and a half for active rest allowing your heart rate to fall and breathing pattern to revert back to normalize. Completing 10 sets of these intervals should take you 25/30 minutes and having you looking fly in no time.