As soon as the weather is nice, it’s tempting to spend every moment outside, even during your regular workout hours. But for those who enjoy summer sports, there are many ways a gym workout can help maintain your fitness and, let’s be honest, offer an air-conditioned respite when the heat starts to get to you. Here are some exercises that can help boost and maintain your fitness in and out of the gym. 

1. Squats

Squats are one of the most simple exercises but they’re also one of the most effective. They target nearly every muscle in your legs and glutes. Strengthening these powerhouse muscles gives you the power to push with your lower body, an essential element of most athletic movements.

2. Pullups and pushups

Do pullups and pushups give you flashbacks to middle school? There’s a reason they’re part of most standard fitness tests. These two exercises are excellent for building strength in your arms, lats, and shoulder muscles. If you’re a swimmer, you know those muscles are essential for most strokes, but they also help with tennis strokes and golf and baseball swings. 

Tip: If a full pullup seems inaccessible, try a modified pullup using an exercise band, or checkout the assisted pullup machine in MINT’s weights floor. 

3. Broad jumps and squat jumps

Plyometrics like broad jumps and squat jumps are explosive movements that improve power and speed, as well as overall athleticism. Moves like this can help quicken reaction time and help with footwork. 

4. Bench press

The bench press will improve upper body fitness, including arm and chest muscles. And bonus – it’ll help strengthen your core too, a key muscle in most athletic pursuits. This move can be done with a barbell or dumbbells. 

You can include any (or all!) of these moves into your personal fitness routine using the equipment found in MINT’s weight training area. Many of these moves are also incorporated into group fitness classes, like Power Playground, FLEX, and TRX Bootcamp. If you need more instruction, try out a personal trainer.

In addition to state-of-the-art equipment, a dynamic and diverse class schedule, and other in-club amenities, MINT members also get benefits from select community partners. From food and drink deals at neighborhood restaurants and bars to discounts at local retail shops, some benefits match almost any interest. 

Spring is a great time to explore the community discounts for social sports leagues! These leagues are a great way to get outside, be active, and make friends – all while learning a new sport or brushing up on old skills. There’s an activity for every level of play, whether you’re interested in joining a team, an individual race, or something more casual like cornhole or bocce. 

Volo Sports

You’ve certainly seen the colorful Volo Sports shirts at fields and rec centers all around DC. As one of the most prevalent social sports leagues in DC, Volo offers more than a dozen team activities, from soccer to volleyball to kickball and more. These leagues are open to all skill levels, and no prior experience is necessary for most. Volo has kids’ leagues, too, so the whole family can get involved. MINT members get 25% off their first league. 

Zog Sports 

Zog was founded to bring people together through sports and charity. You can sign up as an individual, with friends, or register a corporate team for sports like softball, pickleball, basketball, and many more. The company opened in 2002 with just 26 teams, expanding to well over 1,000 each year. It’s a great way to meet new people. Their website notes that many romances have also started in the field! MINT members get 10% off registration. 

Spartan Race Series

A Spartan Race might be for you if you enjoy pushing your physical and mental limits. Transfer all the strength you’ve gained at the gym onto courses filled with challenges. From long-distance runs to obstacle courses, Spartan races test your endurance and strength in a tough but fun way. The next local Spartan race will occur September 14-15 in Mechanicsville, MD – plenty of time left to commit and train. MINT members get 20% off registration fees for Spartan trail, mudder, and endurance races. 

Sign-ups for these leagues and races happen regularly, and many spots are open for spring. As the weather warms, it’s a great time to try a new sport and connect with other active folks. Who knows, maybe you’ll see some of your fellow MINT members or coaches out there! Don’t forget to check the Community Discounts page for up-to-date information on all our community partners. 

One of the most fun trends in fitness right now is the inclusion of dance into group exercise classes. In addition to being an amazing full-body cardio workout, dance-based exercise also has mental and emotional benefits. Learning new types of movements and choreography is a great way to keep the brain active, and listening to upbeat music can improve mood. And, when your workouts are joyful, you’re more likely to show up consistently. 

There are many forms of dance, from traditional ones like ballet and ballroom to more contemporary kinds like hip-hop. All of them are a great way to move your body and get fitter. MINT offers three types of dance-based classes each week:

Doonya

Doonya is a Bollywood-inspired workout. Using the music and dance moves found in Indian films, this upbeat workout includes cardio and conditioning intervals of varying intensities. By activating muscle groups in the core, arms, and legs, you’ll burn calories while learning dance and fitness fundamentals. You’ll leave feeling strong, stretched, and invigorated. 

Hip Hop

MINT Dance—Hip Hop is a dance party and cardio workout in one! Featuring top-40 music and hip hop-inspired moves, the follow-the-leader format of this class requires no dance background, just a willingness to get your heart rate up and have fun. Interval-based routines will simultaneously improve your cardiovascular strength, and deliver an incredible full-body workout. 

Zumba

Zumba is a type of cardio-based fitness program featuring movements inspired by various styles of Latin American dance. Originally created in the 1990s by dancer and choreographer Beto Pérez, Zumba gets its name from the word “rumba,” a genre of Cuban music. You can expect to hear lots of upbeat Latin American music as you move your feet to a mix of salsa, reggaeton, merengue, and cumbia dance moves. 

MINT Dance classes strive to make movement inclusive, empowering, and fun for all – regardless of whether you’re brand new to class or have been dancing for years. Movement isn’t about being the best in the room, it’s about having some fun as you step, turn, and groove through a workout.