Keep Fit with These Safe, Distanced Outdoor Workouts

Keep Fit with These Safe, Distanced Outdoor Workouts

You may not have the opportunity to go to the gym or train with a partner, as you might be restricted in access. The natural airflow makes exercising outdoors safer. These workouts can be done outdoors without needing equipment, and they are great for spring days. For extra encouragement and support, you can invite your friends along. You can save the hugs and high fives for later when it’s more secure.

Warm up before you start by warming up with your favourite cardio moves or simply a walk or jog outside. You can also jog for one minute in place and do two sets of the following if you don’t have any cardio equipment.

  • 10 Bodyweight Squats (squat on a park bench).
  • 3-5 down-facing dogs (leaning forward with your hips towards the ground and keeping your back neutral).
  • On each side, 3-5 dirty dogs
  • lunges per side with elbow instep

The Circuit

This workout will require you to perform each movement at maximum repetitions and distance within 30 seconds. Take 10-15 seconds to rest between each movement. Continue until you’ve completed all seven movements.

Each round should be completed with all seven exercises. After that, take a break for one to three minutes and start the next round.

  1. Bear Crawl (go as far as you can and then go backwards at the 15-second mark to get to the beginning).
  2. Alternate leg Push-off (find an appropriate step, set of stairs, or rock for this task)
  3. Pushups Modify to a bent knee pushup, like this 1_
  4. Bicycle Crunches
  5. Elevated Glute Bridge (no weights are necessary, as it can be difficult to maintain a healthy weight).
  6. High Plank Spine Rotation (modify your knees).
  7. Walking lunges (keep moving, this round is almost over!)

Take a break for one to three minutes before continuing the series for three to four more rounds.

Plyo Energy

You can add this workout to the circuit or use it as a cardio finishing step to any strength training program. This workout requires advanced movements that use more full-body power, so ensure you’re properly warmed up.

Perform each movement as many times as you can for 15 seconds. After the 15-second mark is reached, take a break for 10-15 seconds before moving on to the next move. Depending on how tired you are, repeat the movements three to five times.

  1. Forward Linear Jumps
  2. Mountain Climbers
  3. Toe Taps (tap onto a stair, step, or stable rock).
  4. Jump to

It would help if you rested for at least one minute before continuing the series for three to four more rounds.

You have at most one minute to rest between rounds. When you’re done with these workouts, you should bring your heart rate down to a recovery level by doing some easy walking before you go to bed.

Moving your body is one of the best things for your overall health. Grab some friends (figuratively and not literally) to join you on this exercise in the park.

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