My favorite season of the year is finally here. Like many of you, I have been exercising indoors for the past several months and am ready to get outdoors, sweat and enjoy the company of other “exercisers.” I love to run and workout in an open park. Not only can you run, bike, etc outdoors, you can also knock out a quick 20-minute workout. Here is a program you can do outdoors that does not require any additional equipment. You will love this workout!
Perform a 2 minute cardiovascular warm up (run, jog, walk, etc).
Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat. If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.
When you finish this workout, post your time below. Next time you come back to the site, you will be able to reference it.
Walking Lunges -Click to view the video
Focus on proper technique. Make sure your knee does not go past your ankle.
Muscles Worked: Lower extremity, focus on quadriceps.
Decline Push Up on the Bench - Click to view the video
Find a park bench to do these on.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Calf Raise – Click to view the video
Find a tree or a street sign to hold onto.
Muscles Worked: Calves
Side Seated Leg Lift – Click to view the video
Sit on a bench or in the grass.
Muscles Worked: Glutes, hamstrings.
Tricep Dips - Click to view the video
Use a bench for your Dips.
Muscles Worked: Triceps.
Don’t forget to repeat the circuit!
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
