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