Take Your Workout Outdoors

7 Jun

There is nothing I love more than that first gorgeous day of summer (ok, maybe I love cheesecake and wine a little more, but summer is a close third). It also means time to get out of the dark and dreary gym and into the great outdoors!

I am lucky to live near the waterfront in TO, which makes for a great excuse to kick my fat a** outside for workouts. We all know how important it is to add strength training with cardio (if you don’t, pick up a weight now. Just go. NOW. You will not get bulky, that is one of the best made-up lies of all time. I repeat…not bulky). But taking free weights to the park is just absurd. Instead, I add some body weight exercises to a run in the park! Check it out:

I usually go for my run first (anywhere between 4km-15km depending on the day), and hit the park on my way home. All you really need is a park bench, bleachers, or steps.

I pick 6-8 of the below moves and complete 4-5 sets for a full body burnin’ workout!

1. Reverse lunge with step-up

Start in a lunge with your left leg back

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Come out of your lunge and step onto the bench with your left foot and bring your right knee to your chest

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Step back down and repeat for the entire set. Then repeat on the right side for another set.

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2. Tricep dips 

Starting position

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Lower your bum almost to the ground using your tricep muscles. Keep your back as parallel to the bench as you can (don’t arch). To increase the difficulty you can raise one leg on each dip.

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3. Decline or Incline Pushups

Start in a pushup position with toes on the bench

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Perform a pushup

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For an easier version, start in a pushup position with your hands on the bench

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Perform a pushup

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4. One-legged seated squats

Start standing in front of the bench with one leg raised off the ground

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Sit down on the bench and get back up to starting position without letting your one leg touch the ground. Once you have completed a set, repeat on the other side.

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5. Squat jump-ups

Perform a squat on the ground in front of the bench

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As you come out of your squat jump up onto the bench and into another squat. Jump down and repeat.

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6. Lunges

Perform lunges with one toe balancing on the bench. To decrease difficulty, move your entire foot onto the bench.

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7. Hip thrusts

Start by lying down on the ground with your feet on the bench

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Raise your hips to the sky and squeeze! Release and repeat.

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8. Wall-sit

Using the back of the bench, sink into a wall-sit and hold for 30 seconds.

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9. Side-planks

Start in this position

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Lower your hips to the ground and using your obliques, raise back up to the sky.

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10. In-and-outs 

Using the end of the bench, start in this tucked position

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Lean back a little bit and extend your legs straight out to create a “V” shape with your body. Then bring back into starting position and repeat.

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11. Step with leg toners

Step onto the bench with one leg and extend your opposite leg back and squeeze your buns!

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You can also perform this move but extend your leg to the side to work your abductor muscles

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12. Plank with downward dog

Start in a plank position, ensuring your butt does not sag

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Using your abs, raise your butt to the sky into a downward dog position. Hold for a few seconds and move back to starting plank. Repeat.

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13. Plank with butt swivel

Start in a plank position

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Transfer your weight from side to side and move your hips to the ground on each side. Continue this movement for the set.

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TO INTEGRATE CARDIO, ADD THESE MOVES BETWEEN STRENGTH EXERCISES FOR 30 SECONDS EACH.

14. Step and switch

At a fast pace, have one leg on the bench and one on the ground and switch them back and forth

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15. Mountain climbers

Start in a pushup position with hands on the bench and bring your knees into your chest one at a time at a fast pace

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16. Toe-taps

Tap each toe on the edge of the bench as fast as possible, switching feet as you go.

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One Response to “Take Your Workout Outdoors”

  1. Lisa Macy Coaching June 7, 2014 at 3:54 PM #

    Great info! Thank you! 😀

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