Are you getting tired of your indoor home workouts?
Staring into your unfinished basement while you body-weight squat isn’t exactly inspiring. In the winter months, you gotta do whatcha gotta do—BUT things are heating up outside!
This means our garage doors are open, the sun is shining in and…
It’s time to move some of your workouts outdoors!
Summer is great because it allows us to move our exercise routines outside to give us a change of scenery. Adding in a workout outside in addition to your regular gym routine can round out your training AND give you extra that fresh air and green space effect, which provides physical and psychological bonuses!
Did you know?
Studies show that you burn 10 percent more calories when they walk or run outdoors than you do when you use the treadmill inside at the same speed.
We’ve put together some exercises that you can try at the park in your area to supplement the great workouts you do in the gym!
Remember: Always get an expert, like our certified trainers, to review your workout to make sure it’s right for you!
Check out these simple outdoor exercises:
Leg Lifts
Works: Lower abs
Sets: 3 Reps: 10
Find a tree or pole and lay on the ground in front of it. (Use a towel if the ground is wet). Grab the pole behind your head and raise both feet up together, engaging your lower abdominals. Lower your legs back to the ground. Make sure your back is flat with the ground and not arched. Repeat. Be sure to breathe and do this with control!
Bench Tricep dips
Works: Triceps, chest, shoulders
Sets: 3 Reps: 8-10
Find a sturdy bench or picnic table seat. Sit down facing away from the bench and place your hands next to your thighs. Walk your feet out and either extend your legs out straight so they are on a 60 degree incline. Lift your butt off the bottom of the bench holding with extended arms. Hinge at the elbows, and lower your body as far down as you can go (or until your arms form a 90-degree angle). Push through your palms to extend your arms again.
If this is too much on your arms, walk your feet in and bend your knees slightly to ease off (like the above video).
Calf Raises
Works: calf muscles, lower leg muscles, ankle stability
Sets: 3 Reps: 10
Find a raised surface such as a curb. With your toes on the edge of the curb, spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked). Pause for one second. Slowly lower your heels back to the ground so they are dipped slightly below parallel to the curb for a full stretch of the hamstring. Repeat.
Incline Bench/Table Pushups
Works: Chest, arms
Sets: 3 Reps: 8-10
Find a bench or picnic table (a flat surface that is fixed into the ground). Place your hands on the edge of the table just slightly wider than shoulder-width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling.
The higher the incline of your body, the easier this pushup will be. If working from a picnic tabletop is too easy, use the seat or bench instead for an extra challenge!
Incline Bench/Table Tricep Pushups
Works: Chest, arms
Sets: 3 Reps: 8-10
Find a bench or picnic table (a flat surface that is fixed into the ground). Place your hands about 1 foot away from the edge of the bench just slightly wider than shoulder-width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight—aim for a flat back! Lower onto the table with your arms bent at 90 degrees. Extend your arms back up into the starting position.
Forward Lunges + Reach
Works: Quads, Hamstrings
Sets: 3 Reps: 10-12
Step forward with your right leg, putting the weight into your heel. Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for a beat. Return the right leg to a standing position. Repeat with left Leg.
For the forward reach version, as you lunge forward, with a flat back, reach your two hands toward the ground until about shin height. As you return to the standing position, make sure you’re moving with a flat back.
In + Outs on Bench or grass
Works: upper abs, lower abs, quads
Sets: 3 Reps: 10-12
In a V-like sitting position, extend your legs out and back in towards your chest. You can keep your hands beside your hips or try holding them in the air in a ‘touch down’ or wide arm position while moving your legs in and out.
Body Weight Squats
Works: Hamstrings, quads, glutes
Sets: 3 Reps: 10-15
Stand with your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor and your knees are bent to 90 degrees. Pause, then press up to the standing position again. Repeat.
When you’re done your exercises, make sure to stretch out your legs and get a little bit of cardio in too! Just 10 minutes of brisk walking after your workout can ensure that your muscles won’t stiffen up on you
Not sure which park to pick? The City of Edmonton has fitness parks specifically made for outdoor workouts! No equipment required! Click here for more information and location details!
If you’re feeling unsure where to start or are feeling nervous about trying these exercises by yourself, drop us a line! We can specialize in coaching you through custom training programs to help you build your strength, improve your mobility and reach your personal health and fitness goals.
Get moving this summer and try these outdoor exercises today!
