outdoor workout
Showing posts with label outdoor workout. Show all posts
Outdoor Kettle Bell Workout
1. Plank Row 20 seconds per arm
Weight over one arm extended on the box or bench, plank position from knees or toes and perform a single arm row, elbow coming in tight to the body. 
2. Extended arm Windmill 20 seconds per side
Feet shoulder distance apart, one leg pointed out slightly, extend arm overhead, sink into one side push hip out, and come back to standing straight. Photo is the end range of motion, for starting standing straight up with one arm extended overhead
3. Single leg Squat 20 seconds per side
Hold kettlebell or weight in front, sink into one leg come down until seated and push up to standing.
4. Squat to rotate and press 20 seconds per side
Sink into a squatted position, as you come up rotate off the one toe and turn to overhead press. A little bit like a golf swing in the way you twist off the back leg and rotate through torso.
5. Single Arm Swing (to snatch if you can) 20 seconds per arm
Ensure you're creating a hinge pattern, and pop through the hips without arching the lower back
6. Curtsy Lunge (dog optional) 20 seconds per leg
Sink into hip and bring leg behind and down, push off front leg to come back up to standing
Most Important Factors To Fitness
1. Sleep.
Ensuring you're getting 7-8 hours of sleep is crucial to allowing your body to recover and rest from the stress and strain you're putting it through via exercise. If you don't rest enough, you might be fatigued and not able to put enough effort into your workouts. Or your muscles will not be fully recovered yet, they tear when you work them and need to be repaired before they tear again.If you have issues sleeping try: A meditation app, A new bedtime routine with no screen time 60 minutes before bed, Adding in 20 minute naps when you can, Try Melotonin to get into a proper rhythm.
2. Nutrition:
Not eating enough, eating too much, etc. This can make you or break you and your fitness routine. If your body doesn't have enough energy/nutrients to fuel you through your workout it will be subpar. If you don't fuel it properly afterwards it will be unable to repair. Now depending on where you are in your training you might need more cards/more protein etc.If you're having issues with nutrition: try tracking your macros with myfitness pal, Seeing a nutritionist, Meal prepping.
3. Stress:
Stress can be both good and bad for the body, we need it to get the flight or fight response going, technically exercise is stress on the body, but too much stress can lead to weakened immune systems. Not only can it affect our immune systems and make us sick, chronic stress can create anxiety and depression, both which are going to inhibit your performances in the gym and in life.Try: Cutting back in one small area, Taking 5 minutes to stretch in the morning, Try a meditation app, Schedule down time like you would a meeting (meaning commit to it), Go for a massage, Try other self care tactics you like
4. Load:
Load meaning the actual work you are putting your body through with your workouts, sometimes we do too much or we do too little. Ensuring your workouts are balanced and in line with the results you want to see. For example, if you're looking to gain muscle you're not going to spend hours on the elliptical.Try: Seeing a personal trainer :), Using a fitness app (I suggest volt, it can be more specific to sport), Keep a journal of the weights you're using/reps to see a change, or to track your runs etc.
5. Patience:
Not giving yourself the time to see results, we all want results immediately and then are disappointed when we don't. You need to give your body 6 weeks to asjust to any training program before you can decide if it's working or not. Same goes with changing bad nutritional habits. It takes time, repetition, sometimes you'll fall off but you got to get back on.Try: Again a professional in the area you're looking to change (nutrition, fitness, mental health etc), Keep a journal to track progress, Give yourself an end date where you'll reasses and go from there.
Bonus:
6. Have Fun!!
You're never going to stick to something you hate doing, try to find a form of exercise you genuinely enjoy doing and it won't be such a struggle. Exercise and movement can be such a fun celebration of your body, so try to find things that make you feel that.Try: All kinds of different workouts, different classes, obstacle courses, boxing, pole dancing, join a softball team, lift weights, run sprints, whatever makes you feel really good after or during.
Outdoor Tabata
1. Burpees!
Ah yes, the exercise everyone loves to hate and hates to love. Start from standing jump back into plank position, perform push up, jump legs back up under shoulders and jump into the air. If any issues with knee joints just step instead of jumping.
20 seconds of work, 10 seconds rest then proceed to next exercise
2. Plank holds
Alternating leg hand out, right leg extended, hold 20 seconds per side.
3. Mountain climbers
Can be performed elevated as pictured or from the ground in a plank position, ensure back is nice and flat.20seconds work 10 seconds rest going to the next exercise
4. Squat jumps
Sink into hips and jump straight into the air, ensure a soft landing with knees not falling in.
20seconds work 10 seconds rest moving on to the next
Perform one set of stairs & then rest
Outside Circuit
1. Split Squats 30 seconds per side
Back foot elevated flat on the bench, sink into your front leg and squeeze your glute to come back up.
2. Alternating Leg lowers
Ignore my face, this was the best face I made. Sit on edge of bench, bring legs up slightly alternating leg lowers back and forth. Make sure you don't feel this in your lower back.
3. Jump Squats 30 seconds
Sink into your hips, push through the heels to pop up and jump, soft landing. Ensure your knee's don't fall in.
4. Dips 30 seconds
Hands behind back facing out, sink into your shoulders and press back up.
5. Plank Rotations 30 seconds
High plank position, rotate to one side, and then back to the other side.
6. Step up Hops 30 seconds per leg
Step up and drive other knee up keeping the core nice and tight. Step back down and repeat.
7. Mountain Climbers 30 seconds
Plank on the forearms, drive knees in towards chest, keeping back nice and flat, alternating back and forth.
Outdoor Workout
It's finally nice out!! With positive temperatures for the first time in 6 weeks, we're all itching to get outdoors and enjoy ourselves. This body weight workout/ stairs workout is whole body & can be adjusted for every fitness level!
1. Side Plank/Hip Drops 30 seconds per side
Top foot elevated on a bench, hips nice and level, hold the plank. If you want to challenge yourself even more, drop the hips to the ground and pulse them up, back and forth!
Alternative: Bottom leg down, half side plank, will take some of the pressure off
2. Plank/ Hip Drop 30 seconds per side
Similar to the above one, except forearm plank, for beginners: Hold position in first picture, if you want a challenge, kick hips/leg back up into the air and drive knee towards ground back & forth.
Alternative: Plank from forearms, tap leg side to side instead of kicking straight up. Less pressure on the shoulders
Alternative: Plank from forearms, tap leg side to side instead of kicking straight up. Less pressure on the shoulders
Curtsy Lunges 30 seconds per side
Step back and behind with one leg, put your weight into the front leg pushing off that leg and squeezing the glute.
Push up 30 seconds
Feet elevated makes this harder, turn yourself around and put hands on bench to make it a bit easier! Hands under shoulders, elbows drive back, slowly lowering yourself down and keep everything tight as you push back up to plank position.
Alternative: From knee perform push ups
Alternative: From knee perform push ups
Single Leg Hops 30 seconds per side
Be careful and ensure your knee doesn't fall inwards as you perform this exercise! If you aren't confident in your ability here, do a lateral step up as you go.
Alternative: Lateral step ups without the hop
Tuck Jumps 30 seconds
Again, if you don't feel confident, perform squats instead! For jumps, sink into your squat position and jump up tucking your knees into your chest.
Alternative: Bodyweight squats, less pressure on knees
Alternative: Bodyweight squats, less pressure on knees
Run/walk a set of stairs!
Perform circuit 3-4x, taking a 2 minute rest between circuits
Chasing Summer Workout
Okay, so I know the temperatures have dropped significantly but there is still at least a month and a bit of outdoor workouts we can milk out of the changing seasons! Besides this is the best time to do outdoor workouts, it's not super hot out!
12x first round, 10x second round, 8x third round, 6x third round
Perform the following as a circuit for 4 rounds, exercise 1-7 following the rep range for the first round, break for a 2-3 minutes, perform again with rep range for second round etc.
1. Split squats
12 per leg first round, 10 per leg second round, 8 per leg third round and 6 per leg fourth round.
2. Push Up:
Can modify and perform from knees, make it harder by performing a decline push up12x first round, 10x second round, 8x third round, 6x third round
3. Box Jumps
12x first round, 10x second, 8x third, 6x fourth
4. Plank taps
12per side, 10per side, 8per side, 6 per side.
5. Jumping jacks
1 minute, 45 seconds, 40 seconds, 30 seconds
6. Mountain Climbers
45 seconds, 40 seconds, 30 seconds, 20seconds
7. Stairs
4 sets stairs, 3 set stairs, 2 sets of stairs, 1 set of stairs
Outdoor Fitness
It's so nice out, quite often I refuse to do my workouts indoors, we're stuck inside like 8 months out of the year here, let me enjoy these months!! This is a great workout that will definitely get the heart rate up; focus here is mainly lower body with some core, chest and shoulders thrown in. No equipment required!
Perform each exercise for 45s for 4-6 rounds. Take 2-3 minutes rest between rounds
1. Hop overs
Find a low bench place both hands down and hop side to side over the bench (or behind if it's too wide) Keep the landing light and and core braced as you push side to side.
2. Mountain Climbers
From high plank position, drive knees up towards midsection, keep the hips level and core braced throughout. Legs are the only things moving, everything else remains stable.
3. Step overs
One leg remains on bench, bring one leg down to the ground, press through the leg on the bench and then alternate to the other side. Essentially you're just performing a lateral step up, but the timing is quicker and you shift back and forth.
Modification: Just perform step ups
4. High plank reach + push up
Start holding onto the bench with arms outstretched, bring one arm at a time down to be underneath shoulder height and then perform a push up. Once back in the high plank position of the push up grad onto the bench one arm at a time again.
Modification: From the knees
5. Box Jumps
Sink into hips feet shoulder width apart and drive up to softly land on the bench and step back down to perform again.
Modification: Squats
6. Curtsy Lunges
Grab your favourite doggo (or perform them just bodyweight) bring one leg behind the other sink into that hip, the front leg is the one you push up off of and alternate back and forth
7. Leg Lowers off bench
Find a comfortable position so your sit bones are on the bench, keep the back nice and straight and neck neutral. Bend knees in towards chest and slowly lower them with control not using your low back.
Modification: Lay flat on bench and lower one leg at a time down.
Park Workout
There's something so fun about being outside and getting your workout in. Most parks have a bunch of equipment that can easily be used to get a killer workout in.
1. Pull ups:
Always a challenging way to work the upper body, push your scapula down and keep core tight as you pull up to have your head in line with hands, slowly lower down and repeat.
Modified: this playground had very low bars which worked for me because I am height challenged (read: short). You can jump up on these ones and slowly lower down, working on your negative pull ups, or if there are monkey bars, practice going across those; not only fun but a great workout.
2. Hanging Knee raises:
Hold onto the bars, without using momentum or swinging bring your knees in towards your chest, and lower down slowly. I brought mine out in this case as bringing them down would just hit the ground.
3. Split Squats, rear foot elevated:
Now this is a different way to use a swing, bring your foot flat into the swing, bend and push into the front leg, pushing back up by squeezing them bum to come to standing. The swing adds a bit of difficulty to this move.
4. Roll outs:
Another kill core exercise, start on toes, have hands in the swing, push out until you're in a plank position, use your core to come back up to start position. (photo is end position)
Modified: Come from your knees, start with an upright torso hands in swing and push out until in a position similar to bottom photo. Contract core to come back to starting position.
5. Push ups:
Hands under shoulders (if closer together, will work triceps more) lower chest towards hands, keep core tight as you press up back into starting position.
Modified: From the knees
6: Dips:
Body weight is completely off ground, lower into arms and push back up. Keep traps as relaxed as possible.
Modified (not pictured): Have hands resting on bench slightly behind, feet on ground.
7. Toe taps:
Switch back and forth between tapping the toes on a low bench or step
8. Squat jumps:
Sink into a squatted position push through the heels and jump straight up. Ensure feet are shoulder distance apart, and you are squeezing glutes as you push up and jump.
9. Single leg hops:
Step up and drive the other knee up, swinging arms as you would with your running stride. Push through the heel of your foot to step up and squeeze the glute, ensure the core is engaged and active throughout.
Perform for 30 seconds per exercise (if single leg exercise, perform for 30s per side) rest for 2 minutes at the end and repeat.
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