MOVE
BUILD
YOUR
SUMMER
CAPACITY
BY JOLENE MORTIMER
Summer sounds easy on paper: longer evenings, weekend sport, swimming, hikes, school holidays, travel, and plenty of time outdoors. But add all of that to an already busy working week and suddenly your body has a lot more to handle.
This six-week programme is designed for real life, not for turning you into an Olympic athlete. The idea is simple: build gradually, stay consistent, and don’ t try to go from couch potato to action hero in one weekend.
WEEK 1: TURN IT UP
The first week is about getting your body moving and establishing a foundation.
SESSION
01
02
SESSION
Start with 20-30 minutes of brisk walking, cycling or swimming. Then complete: 3 × 10 sit-to-stands or supported squats 3 × 10 incline push-ups 3 × 30-second carries
Complete 25 minutes of steady cardio, followed by: 3 × 10 low step-ups each side 3 × 10 supported or band rows 3 × 12 glute bridges
SESSION
03
Keep things easy with 20-30 minutes of cardio, followed by: 3 × 10 sit-to-stands
3 × 10 shoulder taps or standing anti-rotations 3 × 20-30-second core holds
The goal isn’ t to finish the week feeling destroyed. It is to start building consistency.
56 INBOUND SA / NOVEMBER 2026