Summer in Minnesota is exactly why I stay here. The days are long, the sun is out almost constantly, and temperatures regularly stay above 70°F. Summer also makes working from home better, because I can take my workouts outdoors instead of freezing through the months of November to March.
I also appreciate being able to wear shorts every day—I’m most comfortable in them, I own a lot of pairs, and honestly, shorts really show off your shoes. Shoes matter.
How awesome are these kicks?
The Under Armour Speedform Fortis are incredible. They fit similar to my all-time favorite, the UA Speedform Gemini, but feel even lighter. I’ve become a huge fan of seamless shoes—I’m always on the lookout for footwear that’s lightweight, comfortable, and looks good. These deliver: the neon green pops, they feel almost barefoot because they’re so light, and they dry quickly if you jump in a puddle or get sweaty. Though designed for running, they work great for cross-training too—I’ve already put them through a variety of workouts.
One thing I do year-round: I prefer short, intense sessions over long, steady-state workouts. Give me a focused 20 minutes and I’m done—then I can enjoy the rest of my day. Lately I’ve been loving timed workouts because I know exactly how hard I need to push and for how long.
On a hot day last week, Linley and I did this 20-minute plyo routine and I was sore the next day. It’s a burner—make sure you have a good playlist and a towel, because you will sweat.
This 20-minute plyo workout blends high-intensity plyometric movements with a circuit format to keep you engaged and sweating the whole time.
20-Minute Plyo Burn
Directions: Complete the circuit as many times as you can for 20 minutes straight. Move continuously through each exercise with controlled, explosive effort. Rest only as needed between rounds.
Warm-Up: Start with a light 1–2 mile jog or 5–10 minutes of dynamic movement to raise your heart rate and loosen muscles: leg swings, lunges, arm circles, and ankle mobility. A proper warm-up reduces injury risk and improves performance.
10 180° Squat Jumps: Stand with feet hip-width apart. Inhale and lower into a squat, keeping weight in your heels and chest lifted. Exhale, explode upward, rotate your body 180 degrees in the air, and land softly back into a squat. Control each landing to protect your knees and hips.
10 Lateral Bounds: Place two markers about 10 yards apart. Stay low and move laterally between them, shuffling and tapping the ground at each end. Focus on powerful, controlled lateral pushes—the return trip counts as one rep.
5 Elbow-to-Knee Push-Ups: Start in high plank with shoulders over wrists. Pull your right knee toward your right elbow while keeping hips level, then return to plank. Repeat on the left side. After these mountain-climber-style movements, lower into a full push-up—lead with your chest and keep your neck neutral. Modify by dropping to your knees for the push-up if needed.
30 Jump Rope Reps: Use a rope or simulate the movement. Jump 30 times focusing on light, quick hops and keeping wrists engaged. If you don’t have a rope, perform 30 quick double-foot jumps or high knees for a similar cardio effect.
Tip: Move deliberately and with intent. Quality over quantity ensures you get the most from each explosive movement and helps prevent injury. Keep a towel and water nearby for quick recovery between rounds.
Cool-Down and Recovery: After 20 minutes, take 5–10 minutes to cool down with walking, gentle stretching for quads, hamstrings, calves, and hips, and deep breathing to lower your heart rate. Foam rolling or a light mobility sequence later in the day can help reduce soreness.
Disclaimer: This post was sponsored by Finish Line. I was compensated and all opinions are my own. Thank you for your support.