Like this:
Like Loading...
" />
Back to home
in Workouts

Spring Shape Up: Week 4-Take Your Workout Outside!

  • April 28, 2013
  • By Brittany
Spring Shape Up: Week 4-Take Your Workout Outside!

Spending so much time outside over the weekend, made me want to ditch my indoor workouts in favor of some fresh air and a nice breeze!  So that’s exactly what I did!  This workout is designed to be done outdoors whenever and wherever it’s convenient.  If you can find a set of stairs and a bench, you’re golden!

I usually go for a jog along the river and add these moves in at the end.  You can either jog or walk.  Pick a path that has some interesting scenery so you can focus on something other than how tired you are!

Run Run 2

Either at the end of your run/walk or midway through, add in these moves for some easy toning.  Repeat and you can skip the gym all week!

First, find a bench to use for your resistance moves.

Pushup- Place hands shoulder width apart on the bench, feet on the ground. Lower into a pushup.  Repeat 15x.

step up 1 step up 2

Step Up- Place one foot on the bench with knee bent.  Drive into your heel as you lift yourself to a standing position on the bench lifting the other leg straight out behind you.  Lower and repeat 15x.  On the last repetition, hold the position on the bench and pulse the leg that is in the air 15x.  Switch legs and repeat.

tricep dip

Tricep Dip- Sit on bench with hands on either side next to bottom.  Scoot bottom off bench.  Bend elbows lowering body towards ground then straighten back up.  Repeat 15x.

V Sit Crunch V sit crunch 2

V Sit Crunch- Sit on bench with hands on either side of bottom. Extend legs out straight while pulling abs in.  Pull knees in towards chest keeping torso stable.  Extend out again.  repeat 15x.

Next up, find a set of stairs.  I like to do stair runs to add in some interval training.  I usually run up and then walk down  3x but you can adjust the number of repetitions based on the size of your stairs.


Next, usually the natural height of the stairs for some booty toning moves.


Lunge- Place one foot on the step and lower into a lunge keeping knees at 90 degree angles.  Return to start and repeat 15x.  Switch sides and repeat.


Squat- Place one foot on a step, lower into a wide squat.  Return to start and repeat 15x.  Switch sides and repeat.

Hope you enjoyed this week’s Spring Shape Up!  Let me know how you’re doing!

For previous weeks, click below:

Week 1

Week 2

Week 3


By Brittany, April 28, 2013
  • 7
  • Holly
    April 30, 2013

    Nice days to workout outside!

  • Paige@FitNotFad
    August 1, 2013

    Great workout! It looks easy enough to adapt to any setting you are in. Thanks for sharing 🙂

    • FitBritt
      August 1, 2013

      Thanks Paige! It’s completely adaptable to your surroundings. You don’t even necessarily need a bench!

  • Amanda Sottosanti
    June 9, 2015

    Great workout! Turned this into a 30 minute by repeating it 3 times and adding some more stair runs into it! Loved how easy it was to memorize too!

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Sign Up for My Newsletter!

* indicates required

<script async src=”//”></script>
<!– Footer Ad –>
<ins class=”adsbygoogle”
(adsbygoogle = window.adsbygoogle || []).push({});

Newsletter Signup

Leave Your Email Address and Receive Workouts, Recipes, Tips and More!
Instagram API currently not available.
%d bloggers like this: