How to exercise and still enjoy your summer. Live demos

Since most of the country is experiencing a heat wave, Chief Fitness Pro Raphael Calzadilla has put together his hottest workout yet. By following just 3 simple exercises, you can get a smokin' body... fast! Whip yourself into shape this summer.

Summer Workout: Live 3D Demos
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Summer is in full swing. It's time to put away those bulky clothes and flash a little flesh! If you need a little help shedding those extra pounds, get help losing weight with eDiets

"There is no better measure of a person than what he does when he is absolutely free to choose."
-- Wilma Askinas

It's summer time -- let's head to the gym! Uhh… maybe not. I've written several articles designed for those who need to perform brief exercise sessions due to long work hours, family responsibilities and other time consuming issues in life. However, summertime can make it even harder to find the time and get motivated, with even the most active person postponing workouts.

I've always heard that people are more active in the summer, but I don't necessarily agree. People get out of the house more often during the summer, but I'm not so sure if eating a few hot dogs at a picnic should really be considered "being more active." If you can forgive my sarcasm and keep your sense of humor, we're halfway home.

If you're looking for a quick workout to maintain some degree of fitness, but still enjoy your summer guilt-free, then you've come to the right place.

The workout is simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. I'm providing a realistic alternative to give you more energy for the summer, tighten you up a bit and increase your metabolism. The only equipment you'll need is a fitness band.

The series of movements will take 15-20 minutes or less. Yep, you're reading correctly -- just 15-20 minutes, three to four times per week. Your entire body will be stimulated and you'll feel rejuvenated, without all the added stress of having to go to the gym.

I've designed this routine so one exercise stimulates multiple muscle groups. This way you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them two more times. Attempt 15 repetitions for each movement.

Don't be fooled by the fact that it's only three exercises. Perform them correctly and non-stop and you'll feel it. If you're a beginner, take your time and go at your own pace. OK, lets' go!

1. Fitness Band Two Arm Chest Fly

Starting Position:

Attach a fitness band to a door at chest height.

Stand with your back toward the door.

Hold a handle in each hand with your arms straight out from your shoulders and parallel with the floor, your knuckles facing outward and a slight bend in the elbows.

Your feet should be shoulder-width apart with a slight bend in the knees.

Movement:

Contracting the chest muscles, bring both arms toward the front of your body stopping just short of the hands touching.

Slowly return to the starting position.

Key Points:

Exhale as you bring your arms forward.

Inhale while returning to the starting position.

Think about hugging a ball as you bring your arms together.

2. Fitness Band Squat

Starting Position:

Stand with your feet on the fitness band with the feet wider than shoulder-width apart and the knees bent.

Hold a handle in each hand with the elbows bent so that your hands are slightly above your shoulders and the palms facing forward.

Keep your head up and your neck at a natural extension of your back throughout the exercise.

Movement:

Bend your knees and projecting your butt backwards as though you were going to sit in a chair, stopping the motion just before your knees form a 90-degree angle.

Contracting the quadriceps muscles, slowly return to the starting position.

Key Points:

Inhale while lowering your body.

Exhale while returning to the starting position.

Do not let your knees go beyond your toes (your toes should be visible at all times).

3. Double Crunch

Starting Position:

Lie on the floor face up.

Bend your knees until your legs are at a 45-degree angle with both feet on the floor.

Your back should be comfortably relaxed on the floor.

Place fingertips gently on the side your head for stability.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.

Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while raising up.

Inhale while returning to the starting position.

Keep your eyes on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

Without resting return to the first exercise and repeat the cycle two more times.

There you have it! Three exercises performed for three cycles in just 15-20 minutes. You'll begin to notice a tighter feel in your muscles in two weeks and you'll naturally increase your strength and endurance as time progresses -- all in 15-20 minutes or less.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics