5 Outdoor Exercises for Spring

Ahhhh!  Spring is in the air and thoughts can turn to love. Love yourself and your workouts with some fun and new ways to take it outdoors and make the most of the weather and longer days. Not only is it more fun to change up and workout outside, but it has been shown that people who workout outdoors burn more body fat and loose weight faster due to the varied terrain and obstacles that change during the course of a workout.

Try the following outdoor exercises interspersed on a run through a park. Stopping to do them as you are running gives you the interval/high intensity benefit for maximum results.

outdoor exercisesHere are some ideas that you can take to just about any local park or trail near you:

  1. Side Leaps: With your feet together, stand on a flat surface, bend your knees and begin hopping as far as you can, landing on the ball of your right foot.  Keep your left foot off the ground and bend your right knee, hopping as far as you can to your left foot, landing again on the ball of your foot.  Try to do as many hops as you can up to 20 hops on each side. This works your inner thighs, glutes, quads, and calves.
  2. Crab walk: Sit on the ground with your palms and feet supporting your weight like a table. Lift your hips and walk forward on your hands and feet as fast as you can. Challenge yourself and go backwards.  This full body exercise works your core, shoulders, back and arms.
  3. Step ups: Find a park bench, log, curb or large rock. Step up with one foot and lift the other directly behind you.  Step down and repeat with the other leg. Step up again with your leading foot, but this time raise the opposite leg diagonally behind you. Repeat with the opposite side. Step up again with your lead leg and raise the opposite leg directly out to your side. Repeat with opposite leg.  That is one kick cycle.  Repeat all of the above 26 times.
  4. Park Bench Dip: Sit on a park bench or other similar structure with your hands down next to your hips. Slide your tush forward until your backside can clear the edge of the bench. Bend elbows and dip until your upper arms are almost parallel to the ground, and return to the starting position.  You can make this more challenging by placing your feet further out in front of you. This works your core, triceps, and shoulders.
  5. Park bench V Ups: Using the same park bench, park your tush close to the edge and lift your knees to your chest and feet up to a “V” position. Extend feet with toes pointed and then draw knees back to your chest in the “crunch” position.  Repeat this in 3 sets of 20 reps.
  6. ***BONUS***
    Burpees and Push Ups: If you’ve ever attended our Boot Camp, you know these two exercises work your core and your upper body big time.  They are an outdoor favorite because they can be done anywhere with just body weight.  The best part?  They will fire up your metabolism immediately.   

So get out there and soak up some Vitamin D, enjoy the changing scenery, and get some fresh air into your lungs while ramping up your workout routine.