Simple and effective outdoor workout

May 17, 2017 0 Comments

Let’s face it, it’s not always as easy as it sounds to head to the gym or studio to get your workout in.  Life gets in the way and sometimes limits the time we have to focus on us.  Instead of not getting a workout in at all try these simple and effective moves.  Added bonus, soak up some vitamin D while you rock a great workout.

This workout will challenge your entire body with no equipment.  How great is that?!  Try and complete 2-3 rounds of the entire workout.

Wall Squats

Wall squat in lululemon

  • Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
  • Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
  • For an added challenge extend your arms straight up towards the sky.
  • Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.

wall squat heels lifted

  • To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.
  • Or lift both heels up and hold them up.

Standing Push ups

standing pushup

  • Stand arm’s length from a wall or rail, extend your arms so your hands are flat on the wall at shoulder height, with your hands outside your shoulder box.
  • Inhale and, in one movement, press your body toward the wall as if doing a push-up. Exhale and push back to the original position, keeping a straight line.
  • Do 10 to 12 getting your nose all the way down.  Do a total of 3 sets.

standing pushup

Chair Squat

chair position

A park is a perfect place to do a chair squat.  Make sure whatever you grab and pull off from is secure and stable.

  • Walk all the way into the rail.  Have a shoulder width grip on the rail.  If the rail is a little high, you can do a under hand grip as seen in the picture above.
  • Feet hip width apart and parallel.  Pull off the rail with straight arms and sink your seat down towards knee level.
  • Back is flat and arms are straight.  From here you can go into a big range of motion from standing all the way up and coming all the way back down.  Make sure you strip the momentum out when you lift and lower.  Let the top of your thighs do all the work.  Do 10 to 12 reps.
  • Hold still for 30 to 60 seconds and then come all the way back down.  Repeat 2 more times.
  • You can drop your seat a inch and up a inch. Do 10 to 12 reps.
  • For an added challenge you can let go of the rail and look over one shoulder as you lift and lower an inch.

one handed chair squat

This workout will challenge your entire body with no equipment.  How great is that?!

Whatever you do, have fun with it.  Remember the burn is good!  Challenge yourself with every position and give yourself a huge pat on the back for tackling a workout instead of coming up with a reason why not to.  You are headed in the right direction 🙂

astechmann

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