Keep Fit With These Distant, Safe Outdoor Exercises
Like many people, you might only have limited access to gyms and few possibilities for workout partners aside from those who live in your home. The natural air movement, however, has been demonstrated to make exercising outside a safer option. These socially isolating exercises are simple to perform without any equipment in a park and are perfect for those warmer springtime days. For additional motivation and support, you can even ask your friends to join you.
Warm up for at least three to five minutes before you begin by engaging in your preferred aerobic exercises or going for a quick jog or walk outside. If you don't have access to any cardio equipment, jog for one minute while performing two sets of the exercises listed below.
10 bodyweight squats (squat to a park bench)
3-5 downward-facing dogs (hinging forward from the hips toward the ground while keeping your back neutral)
3-5 dirty dogs on each side
5 lunges with elbow instep per side
The Circuit
In this workout, you’ll perform each movement for maximum repetitions or distance in 30 seconds. When the 30 seconds ends, take 10-15 seconds of rest to transition to the next movement. Repeat until you have completed all seven movements.
After each round (completion of all seven exercises), rest one to three minutes before continuing onto the next round.
Bear Crawl (go for maximum distance and mix it up by going backwards at the 15-second mark to get back to the start)
Alternate Leg Push-off (find a step, set of stairs or an elevated surface like a rock to perform this on)
Push-ups (modify to a bent knee push-up like this one)
Bicycle Crunches
Elevated Glute Bridge (you don’t need any weights because body weight can be challenging enough)
High Plank T-spine Rotation (modify to your knees)
Walking Lunges (keep moving, you’re almost done with this round!)
Rest one to three minutes before repeating this series for three to four rounds.
Plyo Power
This workout can be tacked on to the circuit above for an extra challenge or used as a cardio finisher to a strength workout of your choice. Be sure you are warmed up properly for this workout because it includes advanced movements that utilize more full-body power.
For each movement, perform as many repetitions as possible for 15 seconds. When the 15 seconds is done, rest for 10-15 seconds and move on to the next movement. Go through this series of movements three to four times, depending on your fatigue level.
Forward Linear Jumps
Mountain Climbers
Toe Taps (tap onto a stair, step or a stable rock)
Jump and Reach
Rest for at least one minute before repeating this series for another three to four rounds.
You have at least one minute of recovery coming up between rounds, so try to be as intense as you can during each movement during these workouts. After completing these exercises, make sure to do some light walking to get your heart rate back to a recovery zone before you lay down to rest.
Keeping your body active is one of the best things you can do for your general health. So invite your buddies to join you for this workout in the park by grabbing them metaphorically, not practically.
