It is Spring and the weather is perfect for being outside so why not squeeze in a workout while outside. Exercising outdoors can also be more challenging due to unexpected inclines, declines and obstacles which means more calories burnt!
1. Side Leap
Fitness Focus: Inner Thighs, Quads, Calves, Glutes
• Stand on a flat surface with your feet together.
• Bend your knees and hop as far as you can to your right, landing on the ball of
your right foot.
• Without returning left foot to the ground, bend your right knee and hop as far as
you can to the left.
• Work up to 20 hops on each side.
2. Park-Bench Dip
Fitness Focus: Triceps, Shoulders, Core
• Sit on a bench and place your hands on either side of your hips.
• Slide your butt forward, supporting yourself with your hands.
• Bend elbows, bringing upper arms almost parallel to ground, then return to
starting position.
• Keep lower back close to the bench throughout the exercise.
• Complete 12 to 15 reps.
3. Park-Bench Push-Up
Fitness Focus: Chest, Biceps, Triceps, Shoulders, Core
• Stand facing a park bench and place your hands on the seat; walk your feet out behind
you until your legs are fully extended.
• Bend your arms and lower chest toward bench, then push up.
• Complete 12 reps.
• Turn around and place your hands on the ground and your feet on the bench (not
shown); walk your hands forward until they’re aligned under shoulders, legs extended.
• Lower chest toward ground, then push up. Complete 8 reps.
• Work up to 20 reps of each.
4. Tightrope Walk
Fitness Focus: Calves, Quads, Core
• Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
• Raise arms out to sides and walk across the “tightrope” until you reach the end (or go at
least 6 feet).
• Turn on the balls of your feet; walk in the opposite direction.
• Continue for 3 minutes.
5. Side Shuffle
Fitness Focus: Glutes, Inner and Outer Thighs, Quads
• Stand with feet hip-distance apart, elbows bent, with fists near ribs.
• Take three giant steps to your right, sliding your left foot to meet the right.
• Bend your knees and jump up, turning to face the opposite direction.
• Repeat, shuffling to your left.
• Continue alternating sides for 1 minute.
6. Side Step
Fitness Focus: Core, Obliques, Glutes, Upper Back, Shoulders
• Stand with right side facing a step, log or flat rock.
• Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms
facing forward.
• Step up with your right foot, contracting abs while bringing left knee and right elbow
together in front of you. (Emphasize bringing your knee up rather than your elbow down.)
• Return to starting position; do 12 reps.
• Switch sides and repeat.
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