Now that you’ve learned (from pt. 1) to view the outdoors as your own personal gym, it’s time to get down to business. After you have assessed your area and made decisions about how you will use what you see, it is time to come up with the workout design. Here are the basic guidelines to use to create an effective and “out of the box” type workout. Here are some ideas about what to combine for the most complete workout.
- The workout should contain a warm up and cool down, five to 10 minutes of each – followed by 30 to 45 minutes of your main workout.
- Include some resistance exercises for strength and toning – rowing, push-ups, bicep curls, tricep dips.
- Include some aerobic activity in the workout, i.e., jump rope for three minutes in between a set of rows and push-ups. Sprint one direction to a tree and then light jog back to starting point. Repeat several times.
- Include some agility and leg/glute work such as sprint repeats on a flight of outdoor stairs or take two stairs at a time all the way to the top. Walk back down – then repeat.
- Include some power work using a hard surface for medicine ball “throw downs” or plyometric drills.
- Include a stretching and flexibility element by adding some yoga poses. This can easily lead into your cool down.
Put all that together and you will have created a well rounded, fun and challenging “environmentally” based workout.