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11 Moves to Get Ready for Summer Music Festivals

Music festivals are exhilarating, but they're also exhausting: Trekking through the festival grounds to get as close to the stage as possible. Busting out dance moves on and off for 10 hours. Standing on your feet all day long. Not exactly a lazy Saturday. So Jericho McMatthews and Joel Freeman, two trainers from Beachbody, teamed up with StubHub to create a workout to help festival-goers get in shape. (P.S. Here's how to stay safe and healthy during outdoor music festivals.)

"We wanted to put together a workout that would help fans feel like they can get the most out of the experience and deal with things you usually have to do at festivals—like squatting over a porta-potty or trying to find your friends in a crowd," says McMatthews. #Realtalk. 

The workout includes variations of moves you probably already have in your repertoire, and touches on multiple parts of the festival experience: cardio moves to build your endurance for the crazy-long all-day events (including standing in lines!), exercises that double as dance moves, and those designed to help you jump high enough to get the best view of the stage. Plus, some necessary stretches.

Another bonus: It proves you really can create a workout around anything you're into. "Most people wouldn't think of putting together a workout inspired by festivals since it's it's usually just listening to music and eating not-great food at those types of events," says McMatthews. "But find something you really love and connect with, and you can make a workout around it."

How it works: Start with a two-minute warm-up skipping in place. Perform each move for 30 seconds (unless otherwise noted). Rest for 15 seconds before starting the next exercise. Complete 3 sets, taking a 60-second break in between each set, for a total 30-minute workout.

Total Time: up to 30 minutes

You will need: No equipment

1. High-Knee Jump Rope

A.

Alternate driving knees up toward chest and circling arms out to the sides with elbows in tight, as if jumping rope. 

Sets:

3

Reps:

AMRAP for 30 seconds

2. Spiderman Climbers

A.

Start in high plank position. Step the left foot outside of left hand to start.
B. Jump and switch, extending left foot back to plank position and planting right foot up next to right hand. Continue alternating.

Sets:

3

Reps:

AMRAP for 30 seconds

3. Alternating Clinch Knees

A.

Start standing with feet together. Kick right foot back and reach hands forward at a diagonal, cupped together.
B. In one powerful motion, drive right knee forward and lean torso back while pulling hands to the outside of right hip.
C. Plant the right foot and kick the left foot back while reaching arms forward to begin the next rep. Continue alternating.

Sets:

3

Reps:

AMRAP for 30 seconds

4. Roll Jump

A.

Start in a fighting stance, feet wider than shoulder-width apart and staggered, knees bent into a slight squat, and fists by chin.
B. Crouch and shift weight forward to the front leg, then explode into a jump.
C. Land softly and crouch, shifting weight to the back leg, then exploding into a jump.

Sets:

3

Reps:

AMRAP for 30 seconds

5. Triple Lunge with Ginga Hop

A.

Start in a reverse lunge with right leg back, front thigh parallel to the ground and both arms extended to the left. 
B. Do three lunge pulses, then push off left leg and jump to the right side.
C. Immediately step left leg back into a reverse lunge to repeat on the other side. Continue alternating.

Sets:

3

Reps:

AMRAP for 30 seconds

6. Ground to Fighter

A.

Start in a fighting stance with feet wider than shoulder-width apart, one foot staggered in front, knees bent, and fists by chin. 
B. Place hands on the ground shoulder-width apart and jump feet back to a high plank position.
C. Do a push-up.
D. Jump up to land back in fighting stance with the other foot in front to begin the next rep. Continue alternating. 

Sets:

3

Reps:

AMRAP for 30 seconds

7. Squat, Squat Jump

A.

Start standing with feet wider than hip-width apart. 
B. Lower into a deep squat. , then return to standing.
C. Sit back into a squat again, this time pushing off the ground into a squat jump. Land softly. 

Sets:

3

Reps:

AMRAP for 30 seconds

8. Lateral Jump, Vertical Jump

A.

Start standing with feet together.
B. Take a big step to the left with arms wide, then plant right foot and jump straight into the air, arms overhead.
C. Land and repeat, going the opposite direction. Continue alternating.

Sets:

3

Reps:

AMRAP for 30 seconds

9. Squat Holds

A.

Start standing with feet slightly wider than hip-width apart. Lower into a squat with weight in heels and chest up.​
B. Extend arms forward at shoulder height. Hold for 30 seconds. Stand.​
C. Repeat for another 30-second hold.

Sets:

3

Reps:

Two 30-second holds

10. Shoulder Stretch

A.

Interlace fingers behind back.
B. Gently drive hands towards floor and let head relax backwards to stretch upper body.

Sets:

3

Reps:

Hold for 30 seconds.

11. Neck Stretch

A.

Place the back of left hand on lower back and right hand on top of head.
B. Gently pull head toward right shoulder to stretch the neck and back.
C. Release and repeat on other side.

Sets:

3

Reps:

Hold for 30 seconds per side.

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