Here’s a great circuit workout you can do outdoors this weekend! Strengthen your heart and core, work on balance and agility, burn a ton of calories, and breathe in that fresh air!
Any highlighted words will take you to a detailed post on the exercise.
Rules on all exercises:
- Abdominals pulled in – don’t arch your back.
- Shoulders pressed down and back away from your ears.
- Chest open.
- Light on your feet – no heavy pounding.
- Have fun – you are outside!
- See your physician before starting any new exercise program. 🙂
- Warm up
- Walk/jog at an intensity where you can still say 7-10 words without catching your breath (work up to 30 minutes).
- Squat, reach, & twist (modify it by not going down as far or reaching as far).
- Plank facing uphill.
- Quarter sit ups
- Add incline side plank, incline sit ups, incline cross sit ups, when you feel ready.
Intermediate to Advanced perform:
- All exercises
- Go for time – 20 seconds up to a minute of each exercise.
- Take the time to stretch afterwards!
Here we go!
- Warm up for 5-10 minutes with a slower paced walk or jog to warm up muscles and get you ready for the work ahead. Do not skip this step. You can also include dynamic exercises into your warm up.
- Walk, jog, or run around the park. Find hills to sprint up (or walk at a faster pace) and walk back down 1-10 times (depends on the difficulty of the hill). Running downhill creates a lot of stress on your knees – especially if you are doing this on grass. If the park is flat, add 30 seconds of a faster pace every 4 minutes to switch things up. You can also perform track drills for variety too.
- Squat, Reach, and Twist: Weight on your heels as you squat and try to keep your hands/elbows back in the “prisoner” stance.
- Curb Agility Drills
Ignore the finger in the video, but here’s some quick ideas at the parking lot.
- Find a hill to perform the exercises below.
- If side planks are typically too hard on your shoulder, I encourage you to try them from the incline – it’s much easier. You can also perform them from your knee instead to lighten the load. If you perform the leg movements, your upper body does not move at all. Advanced exercisers – and I mean advanced, turn around so that your feet are uphill – this will be really tough on those shoulders!
- The seated reverse curls you start in an upright position and just go back 1/2 way. Make this exercise easier by turning around, feet downhill. The full sit ups are tough! I was too busy laughing at myself!!
- Make the incline reverse curls easier by performing them from a flat surface.
- Now, it’s time for the 4 point plank. Plank in all 4 directions (north, south, east, west).
- Really burn out your already fatigued abs with some incline sit ups and cross sit ups.
- Stretching Time!
Have a wonderful Memorial Day weekend and let me know how you do with this workout!!