Get the Most From An Afternoon Outdoors, Pt. 3

Alright, now that you have all the tools you need to put together your own outdoor workout, I thought I’d provide a sample workout to inspire you in creating your own. Don’t forget to warm up your body before starting any exercises!

The Workout – Complete As A Circuit

  1. “Squares” – this is a fun drill for a bit of cardio as well as focusing on agility and fast feet. Mark off an area that is 10 feet by 10 feet. Place a cone at all four corners of the square. Side shuffle to first cone – then switch directions and side shuffle to the next cone. Shift back again to original direction and complete the square.
  2. Follow that with a backward run to first cone – then turn and run forwards to next cone – then shift and run backwards and so on to complete the square. Repeat two times.
  3. Push-ups – Dips – Use a sturdy chair or step that is at least 10 inches to 12 inches high.
  4. Start with a set of push-ups – 12 to 15 on the ground (for men do incline push-ups or decline push-ups using the step) – then get up and move to the step and do a set of 15 tricep dips (if unfamiliar with this exercise please Google it and see proper form).
  5. Walking Lunges – Choose a point A and point B – lunge back and forth – try to complete 50-100 total lunges (depending on your fitness level)
  6. Tree Rows – Place the exercise tubing around a large tree.  Grab the handles and step away from the tree to create tension on the tubing. Bend your knees so that you are in a squat position. Pull the handles in to your waist as a rowing movement. Maintain the squat throughout the set of 15.
  7. Step-Ups – Return to your step (if you don’t have a step do a set of 25 squats) and step up and down for one minute. Be sure to switch legs as you do this.
  8. Plank Holds – Get into a push-up position and hold this “plank” pose for 30 seconds. Rest and then repeat.
  9. Plank Holds with Knee Ins – Hold the plank position and pull in your right knee to your left elbow. Hold for a two count – then place the foot back down. Repeat with the left knee to your right elbow. Hold for two count. Repeat five times on each side.
  10. Repeat circuit two to three times depending on your fitness level.

Experiment with different movements and exercises utilizing all that in your natural environment – not only is it free but it’s a fun and invigorating way to stay in shape!

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Rebecca Kordeki

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