Outdoor Workout

As we saver the last warm days of fall before winter, it is important to get outside and take advantage of it. What is a better way of doing that, then bringing your workout outside this week? This workout can be modified depending on where you might be; a park, your backyard, or in the woods. The important goal is to incorporate a full body workout outside, despite not having access to traditional weights and benches you might be used to using.

Start out with a 5-10 minute jog to increase your body temperature and increase your heart rate.

Find a hill and start with walking lunges…don’t stop till you reach the top. Remember to keep your front knee behind your toes to maintain good form.

At the top already? Time for a set of jumping squats or regular squats depending on your experience level.

Time to turn around and lunge back down the hill…followed by another set of squats.

Drop to the ground for a set of push-ups, or find a tree and stand a few feet away from it. Place your hands on the tree and bend your elbows for 8-15 reps of tree pushups.

Find a strong low lying branch, a horizontal pole such as a railing, or even a sturdy table. Time for a set of hanging body weight rows, or inverted rows as some people call it. This will really target your rhomboids, trapezius, deltoids, abs, and arms. Maintain good form, and remember to modify based on your skill level. To make the exercise easer keep your knees bent and firmly placed on the ground. To make the exercise harder keep your legs very straight and almost parallel to the ground, you can even prop your feet up on a rock, ball, or tree stump to progress even further.

Ok one more set of the pushups and inverted rows….move fast this is a circuit and you want to keep your heart rate up.

Time for some Crossovers. You will want to find a log, a pile of leaves, or a rock. Use good form and jump side to side over the obstacle or up and down on a bench. Try to maintain for 30-60 seconds.

Try to find a strong tree branch or jungle gym where you can do a set of chin-ups or pull-ups. Remember chin ups are a little easier, your palm faces you, and you engage the biceps more. A pull-up engages more of your back, generally is harder, and palms will face away from you.

 Use a park bench, tree stump, or rock for a set of dips to target your antagonist muscle group, triceps. Follow with some more crossovers, one more set of the chin-ups or pull-ups and one more set of the dips.

Let’s end with a blast to the core…time for some hanging crunches from a strong tree branch or jungle gym. Hold on palms facing you, keep arms fully extended and bend your knees drawing them to your chest exhaling on the way up. After 8-15 reps get back on the ground and hold a plank as long as you can to really engage your transverse abdominals which act as a girdle holding your intestines inside. For progression try balancing your feet on a rock or ball.

So now that we just had an intense exciting workout how do we refuel for tomorrow's exercise?

This week’s post workout snack suggestion:
Healthy pizza on whole grain break with light low fat cheese lots of vegetables, and chicken.

Remember this workout plan and snack is only a suggestion and may not be appropriate for all populations, especially people who are pregnant, suffer from previous injuries, or other special circumstances. Please consult a medical doctor prior to making lifestyle changes.