Stuck in a summer workout slump? Whether the heat has zapped your motivation, you’re feeling burned out from the gym, or you're trying to bounce back after vacation, we've got fresh inspiration to help you get moving again.
Instead of the usual go-tos like swimming laps or early morning walks, we’re thinking outside the box. Here are three fun, unexpected workouts to shake up your routine, keep you cool, and reignite your fitness fire just in time for the dog days of summer.
1. Deadlifts - Maximum Impact in One Move
Deadlifts are the perfect high-impact, space-efficient workout you can do indoors—in the comfort of your air-conditioned home. With just one simple movement and a pair of dumbbells, you hit multiple muscle groups, making deadlifts ideal for full-body workouts in a tight space.
They are a functional movement that helps you move better for longer as you age, mimicking everyday movement like lifting a box off the floor and helping with strength, posture, and coordination.
The Muscle Groups that a Deadlift Targets
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Back (traps, lats, erector spinae)
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Legs (glutes, hamstrings, quads)
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Core (abdominals and obliques stabilizing the spine)
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Plus, holding the weights challenges hand and forearm strength, shoulders, and arms
How to Do a Deadlift
If you are brand new to lifting, start with 8 to 10 pounds in each hand.
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Stand with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs with your palms facing your body.
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Engage your core and draw your shoulder blades down and back. Keep your chest lifted with a neutral spine.
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Hinge at your hips and slightly bend your knees, lowering the dumbbells in front of your legs toward the floor. Keep the weights close to your body and maintain a flat back throughout.
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Drive through your heels to return to standing, squeezing your glutes at the top.
Copper Fit Tip: Form is everything. You don’t want to risk injury, especially in the lower back. For proper technique, check out this video linked here. And, for extra support for knees during squats and hinge movements, try Copper Fit Knee Sleeves. They provide compression that enhances circulation and joint stability, helping reduce the risk of injury.
2. Just Dance - Fun, Free, and Full Body
How’s this for out of the box? Beat the heat - and the summer blues with dancing. Why? Dancing is the ultimate in full-body cardio; it gets your heart rate up like running or cycling - and torches calories, too!
Why Dancing Works
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Endorphin Booster: Music and movement are proven mood-lifters, and might just be the pick-me-up you need. Plus, engaging the memory to learn new dance moves helps with cognitive function, too.
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Muscle Toning: Just look at any dancer's legs, core, and arms. You’ll be mimicking movements like squats, lunges, and jumps.
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Body Control: While dancing, your body is challenging your brain and body with balance, coordination, and agility as you work to stay in sync.
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It’s free: No gym? No problem!
How to Start Your Dancing Workout Plan
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Press play: Make a 10-minute playlist of your favorite songs and MOVE! Signing up for a class might keep you accountable, but you might find that just turning up your music and dancing solo might be all you need. Work in a few mini-dance workouts throughout that day - there are many benefits, like keeping your metabolism elevated, especially compared to long periods of sitting.
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Try a YouTube class: Copper Fit favorites include-
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MadFit’s2000s Dance Workout.
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PopSugar Fitness - Zumba/dance HIIT
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Join a local class: Look for hip-hop, salsa, swing, or ballroom at local studios or community centers—you’ll boost fitnessand make new friends.
Copper Fit Tip:Dancing barefoot on hard floors? Copper Fit Arch Relief Plus provides targeted compression and extra support for your arches, perfect for dancers with low arches or foot fatigue.
3. Discover Martial Arts
From Brazilian Jiu-Jitsu to Taekwondo to Boxing, martial arts are a fantastic way to build full-body strength, endurance, flexibility, balance, and mental focus. A bonus - martial arts are excellent for stress relief and self-defense skills. Whether you're 5 or 75, there’s a style and pace that can match your goals, fitness level, and interests.
Different Martial Arts Options
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For seniors just starting: Tai Chi. This joint-friendly workout promotes balance and relaxation.
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To build strength and muscle: Boxing or kick-boxing. These are incredible workouts that provide intense cardio, endurance, and strength work - as well as stress relief.
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To build confidence and real-world safety skills, no matter your age: Krav Maga, Jiu-Jitsu, or Karate. They involve endurance, muscle control, and all of them burn fat, build strength, or boost confidence.
Copper Fit Tip: Martial arts is known for providing supportive, nonjudgmental environments. Try not to get overwhelmed by new terminology and movements. Progress comes with time and repetition. Enjoy the journey!
Don’t let the end-of-summer slump derail your fitness goals. August is the perfect month to refresh your routine and try something new that keeps you moving and motivated - and Copper Fit has the support you need.
