Outdoor workout for optimal results: ​How to effectively take your workout outdoors

​It’s hard to justify working out in a dark gym when the sun is shining outside. Take your workout outdoors to challenge your body in new ways and enjoy the weather while you do it!  Remember to stay hydrated as the temperatures rise and protect yourself from the sun with sunscreen, a hat and sunglasses.

This workout can be performed outside at a local park with only your body weight.  Perform the exercises one after another, completing all reps before moving on.  Complete each set with minimal rest.  Repeat the circuit three times.

Bench Jumps
Stand with your feet hips width apart and squat down until your thighs are parallel with the ground.  Tap the group between your legs then explode up into a jump landing on a park bench.  Repeat 10 times.


Using a park bench or flat base of a playground set, place your hands on the bench with your fingertips facing forward and extend your legs out.  Bend your elbows then extend until your arms are straight.  Repeat 10 times.


Crab Walk
Sit on the ground and bridge up with your hips so you look like a table top with fingers pointed forward. Walk forward on your hands and feet as fast as you can. Walk for 50 feet.


Incline Push Ups
Place your hands on a park bench directly under your shoulders and place your toes on the ground.  Push up until your elbows are at 90 degrees then extend until your arms are straight.  Repeat 10 times.


Knee Raise
Hanging from a bar, bend your knees bringing them up towards your chest and then release.  Repeat 10 times.


Tree Plank
Set yourself up in a plank position with your feet against a tree one foot from the ground.  Hold for 30 seconds.


Knee In’s
Sit on edge of bench and place palms behind you on seat, fingers forward.  Lean back slightly and lift legs, knees bent 90 degrees, off ground.  Extend your legs forward then bring your knees in.  Repeat 10 times.


Run up and down stairs for 1 minute as fast as you can then rest for 1 minute.  Repeat 5 times.


​Make sure to stretch after your workout.
Many of my clients enjoy outside workouts; call or email me to see how we can set up a workout in nature for you!
Enjoy the fresh air!

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