Fitness: Take it outside

Apr 21, 2017

So you’ve been working out in your living room or maybe at the gym all Winter. Maybe those workouts are feeling a little dusty or stale. Maybe you’re feeling a tad bit bored. The weather is lovely, God’s foliage is in bloom and it’s time to get out of your funk by taking it outdoors.

Outdoor workouts are limitless. I mean really you can exercise ANYWHERE. At the park, in your driveway, on your porch, in the yard, at the track, on the playground, at your kid’s soccer/baseball etc. practice. There are SO many options.

Because it’s always good to have some ideas when we jump into something new here are a few ideas:

Grab a jump rope and jump in 30 second intervals while your kids play
Find a staircase and run up and down 5 times. Rest for 30 seconds and repeat.
Use the same stair case (or a park bench or picnic table) for step ups, jump ups, dips or decline push ups.
Hit the track for some sprints. Warm up well and then aim for a few sprints at 75% effort for 50 to 200 meters. Rest for 30 seconds to 1 minute in between.
Play on the playground. Go across the monkey bars, hang upside down and do decline sit ups, swing. Your kids will love it!
Take your weights outside. A change of scenery can do wonders!
Run ½ to 1 mile as fast as possible. Repeat if desired.
Go for a walk, gentle hike or a bike ride. Leisurely activities are great for reducing stress which helps us recover and improves fat-loss. Make it a family affair by bringing your kids and 4-legged children along too.

Want to complete a fun outdoor circuit? Good! Try this Sprint and Picnic Table Workout:

Warm Up for about 5 minutes with light jogging and dynamic stretching.

Set a timer for 20 Minutes. Repeat the following until 20 Minutes Expires.

Sprint 50 to 100 Meters and walk back to start
10 Bench Jumps or Step Ups (each leg)
Sprint 50 to 100 Meters and walk back to start
20 Triceps Dips
Sprint 50 to 100 Meters and walk back to start
10 Bench Jumps or Step Ups (each leg)
Sprint 50 to 100 Meters and walk back to start
15 Decline (hands on ground= harder) or Incline (hands on bench= easier) push ups
Cool Down and Stretch

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Fitness: Take it outside

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