Summer’s a great season, but it’s important to know to make the most of it.

By in Fitness, Tips, Updates
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Do you like to get outside when the weather is nice and take advantage of the warm sunny days when we get them? Spring and Summer are great outdoor workout seasons in Vermont. How can you have your summer and be in great shape too?

(Real quick: We’ve got an outdoor training space and classes that are outside when the weather is nice! We may even have some fun rainy day workouts!)

Here’s what you need

Outdoor training will give you other things to think about like extra hydration on hot days as well as covering your exposed skin with a natural sun screen  or SPF clothing to protect you. Be prepared with drinking water throughout the day before your activity during and after. As you sweat, re-apply your sun screen and scale your workout accordingly. The more water you’re “sweating out” the more you need to replenish it (as well as electrolytes. Check out this home made electrolyte recipe).

Outdoor opportunities

It’s great to go out for a run or bike ride on a nice day, and outdoor workouts can make your summer healthy and fun.

For instance, the rail trail is right across the road from our gym. This gets you an outdoor cardio session and the opportunity to go inside and lift some weights or stay outside with our athletic field. You can get creative with your workouts from our professional instructors and add things into your outdoor routine (and if you need help or advice, get some personal training from one of our personal trainers).

All fitness levels can train with the right guidance and support from our staff here.


There are many possibilities—let’s try some plyometrics and body weight exercises. Here are some examples that you can cycle through:

  • Push-ups
  • Lunges
  • Tire flipping
  • Bear crawls
  • Body weight squats
  • Hammer tires
  • Outdoor sled pushing

(Another thing: We’ll have a new outdoor beach space that will be ready for June ’16)

Groups are great

Outdoor workouts are great with friends. If you get a group together and build some workout and training stations to keep a focus and motivation the rewards and possibilities are endless.

If you want to up the intensity include some HIIT into your workout. If you are looking for great health with fun workouts while enjoying the outdoors, check out a local gym and see what they have to offer. We’ve got some great outdoor boot camps, kids classes and open space that members can use on their own time.

The wrap-up

Get creative with your outdoor workouts with HIIT, boot camp, personal training and more.  Use some natural sun screen, and maintain good hydration in the heat.

Let’s have a great healthy and safe summer!

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Nate Yandow is a certified trainer, nutritionist, and the owner of Duke's Fitness Center.
Message Duke's Fitness Center

We are open as of June 1st. Please check the State of Vermont's site for The Most Current Guidelines and Info.

Due to limits on participants, ALL Classes and after hours Gym Use need to be scheduled through the Member Portal or by direct Call to the Gym at (802) 527-1581.

When entering the gym to workout, there are spray bottles at the door. Please grab one and also, grab a towel at the main desk. Wipe down anything that you come into contact with.

Face coverings are requested upon arrival and exit in the entryway. Face coverings are not required as long as 6 ft distance is maintained. We do not recommend face coverings during workouts.

Current Members should swipe in with their Barcode ID when entering and swipe out when leaving.

We want people to be safe and respectful of others as always. Your Health Matters.

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