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 or doing jumping jacks or plyometrics in between your exercises. Here are some strengthening ideas to get you going.
Park Bench Dips
Sit on edge of a bench or steps, facing away from the base. Place your hands next to your hips with your fingers forward, grasping the edge of the bench or steps. Keep your torso straight and lower your body by slowly bending your elbows and knees until your elbows are at a right angle. Press your shoulders down and tuck your elbows against your sides. Slowly push your arms straight to return to starting position. Repeat eight to 10 times for two to three sets.
One variation, instead of dipping up and down, is to dip down, hold the position for 10 to 30 seconds, and then come back up. You can go down just a little bit, somewhere in between, or dip all the way until your elbows are at a right angle. Then, push back up and repeat several times. This move targets your triceps, shoulders, and upper back.
Park Bench Push-Ups
Instead of regular push-ups on the ground, you can choose a different surface or angle 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 eight to 10 push-ups. Next, switch your hands and feet so your hands are on the park bench or curb and perform another set. Still have a few more in you? Put both hands and feet on the ground for one more set.
You can vary your arm position by placing your hands wider than shoulders or bringing them in tight, directly under your shoulders. Modify by doing push-ups on your knees or pushing off from the back of the park bench, a bleacher, or the side of a building. This targets your chest, shoulders, arms, and core.
Stand a few feet away from a park bench, rock, or ledge. Place your hands on the bench or rock with your feet behind you in a plank position. Then, alternate pulling each knee tight into your chest as if to touch your knee to your nose. Do 10 reps slowly and with control. Next, move quickly, as if climbing a hill for 30 seconds, keeping your hips level. Repeat two to three times. For variety, you can do planks for a while in between sets. This targets your abs, core, arms, and back.
Walking, Light Jogging, and Stretches
Round out your workout 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, helping loosen up your calves, legs, hips, torso, shoulders, and arms 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 our wrist support gloves, you get protection for your palms, gel padded comfort, wrist support, and non-skid grip!