Is the sunshine beckoning you out to play? Why not get your dose of vitamin D by taking your workout outdoors. Skipping the gym occasionally and exercising outside is a great way to welcome spring and a gorgeous day.
With a little creativity and some hills, trees, park benches or sand you can get your workout in! Include cardio by marching in place, doing jumping jacks or plyometrics in between your exercises. Here’s some strengthening ideas to get you going.
Park Bench Dips
Facing away, sit on edge of bench or steps. Place your hands next to hips with fingers forward grasping the edge of the bench or steps. Keep your torso straight the bring your lower body down by slowly bending the elbows and knees until elbows are at a right angle. Press shoulders down and tuck elbows against sides. Slowly push arms straight to return to starting position. Repeat 8 – 10 times. Do 2 to 3 sets.
To vary it don’t go up and down, instead dip down and hold the position for 10 to 30 seconds and come back up. You can go down just a little bit, somewhere in between or go all the way until your elbows are at a right angle. Then push back up and repeat several times. Targets triceps, shoulders and upper back.
Park Bench Push-ups
Instead of regular push-ups alter the surface by using a park bench, a curb or a large rock. Vary it by putting your feet on the park bench or curb and your hands on the ground. Do 8-10 push-ups. Next, switch your hands and feet so your hands are on the park bench or curb. Repeat 8 – 10 push-ups. Still have a few more in you? Put both hands and feet on the ground and do 8 – 10 more
You can vary your arm position by placing your hands out wider than shoulders or bringing them in tight, directly under your shoulders. Modify by doing push-ups on your knees or more upright by using the back of the park bench, bleacher or side of a building. Targets chest, shoulders, arms and core.
Stand a few feet away from a park bench, rock or ledge. Place hands on the bench or rock with feet behind you in a plank position. Alternate pulling each knee tight into your chest as if to touch knee to nose. Do 10 reps slow and controlled. Next move quickly as if climbing a hill for 30 seconds, keeping your hips level. Repeat 2-3 times. For variety you can do planks for a while in between sets. Targets abs, core, arms, back
Walking, Light Jog and Stretches
Round out your exercises by going for a light jog or a quick walk. What better way to enjoy nature? When you finish you can stretch from your toes to your fingertips – getting calves, legs, hips, torso shoulders and arms all loosened up after your workout.
Don’t forget to take your Wrist Assured Gloves with you. Boulders, benches, pebbles and pavement can be hard on the hands! Don’t let that stop you from having some fun outside and getting your workout in. With Wrist Assured Gloves (WAGs) on your hands you get protection for your palms, gel padded comfort, wrist support and non-skid grip!.